2 The body needs the following essential nutrients to function properly: ProteinCarbohydratesFatsVitaminsMineralsWater
3 Protein Body’s building block There are 4 calories per gram of protein 3rd energy sourceMost important function is their role in thegrowth and repair of bodily tissueThe general rule for protein consumption for strength gain is 1 gram of protein for everytwo pounds of body weight
4 There are 4 calories in one gram of carbohydrate CarbohydratesThe body’s 1st energy sourceThere are 4 calories in one gram of carbohydrateThey are essential for athletic activityBest type is whole grainFound In???
5 Fats Fat is needed for proper body functioning 1g = 9 calories They are the 2nd fuel source in the body1g = 9 calories= Saturated Fats= Unsaturated Fats
6 Unsaturated Fats Saturated Fats Trans Fats - The preferred fat - Still high in calories!- Use in Moderation!Saturated Fats- Comes from Animals7-10% of CaloriesFrom sat. fatsTrans Fats- Must be on Food Label
7 Protein Body’s building block There are 4 calories per gram of protein 3rd energy sourceMost important function is their role in thegrowth and repair of bodily tissueThe general rule for protein consumption for strength gain is 1 gram of protein for everytwo pounds of body weight
8 Cholesterol Naturally produced in liver & Eating foods of animal originHDL- Good cholesterolLDL- Bad cholesterolThere should be no more than 3 times the amount of LDL vs. HDLCan be controlled with diet and exercise!
9 Minerals Come from plants Only small amounts are needed Disease can result from a lack of mineralsMinerals help with bone and teeth formation and strength, musculardevelopment, blood formation, and waterbalance to name a few important functions.
10 Small amounts are needed for growth and maintenance of the body VitaminsSmall amounts are needed for growth and maintenance of the bodyThey are needed for the utilization andabsorption of nutrients
11 Water You can live longer without food than water It is needed to dissolve waste, make upblood, control body temperature and carrynutrientsYou should drink 2 quarts daily (64 oz)!!!
12 What is it used to replace??? Examples: Amino Acids, vitamins, DietarySupplementsWhat is it used to replace???It is used to replace a part of your diet!Examples: Amino Acids, vitamins,nutrients, and herbs.May be found in many forms such as tablets, capsules, softgels, gelcaps, liquids, or powdersNot considered a “drug” so it is NOT regulated at all!
13 Food Guide Pyramid A guide to help you eat balanced, nutritional meals 6 Groups + a Measure of Physical ActivityServing size now depends on age, sex and activity levels
14 Eat at least 3 oz.’s of whole grains daily Comes from…
15 Vegetables 2 ½ - 3 cups a day ***The darker the veggie, the more nutrients it contains***VS.
16 Fruits still have sugar, even though it is natural… 1 ½ - 2 cups a dayFruits still have sugar, even though it is natural…always eat in MODERATION!
17 Fats that are liquid at room temperature OilsFats that are liquid at room temperatureVegetable oils with low saturated fat and trans fat levels are the bestLimit to 5-6 teaspoons
18 Milk 3 cups is recommended Liquid and solid milk products are included hereIncludes milk, cheese, yogurt and milk based deserts like ice cream***Best to eat fat free or low fat milk products***
19 When eating meats, try to eat the leanest meats possible Meats and BeansOnly 5-6 oz.’s recommendedIncludes all foods made from meat, poultry, fish, dry beans or peas, eggs, nuts and seeds.When eating meats, try to eat the leanest meats possible