NUTRITION

What Is Nutrition? -The study of how your body uses the food that you eat.

What is a Nutrient A nutrient is a chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function.

The six Classifications of Nutrients Vitamins Minerals Water Protein Carbohydrates Sugars Starches Fats Cellulose

Nutrients that have Calories: Proteins Carbohydrates Fats

Definition of a Calorie: A unit of measure for energy in food

Calories per gram: Protein 1 Gram = 4 calories Carbohydrates 1 Gram = 4 calories Fat 1 Gram = 9 calories

Variables which affect nutrient needs: 1. Age 2. Gender 3. Activity Level 4. Climate 5. Health 6. State of nutrition

Protein Bodybuilding Nutrient No new living tissue can be built without it Bones, blood, cells, etc They do all of the work in the body for the cells Meat, eggs, dairy, beans, etc.

Carbohydrates Main energy source Starches Fiber Sugars Provides body with glucose which keeps cells healthy

Carbohydrates Starches - breads, potatoes, cereals, Best source of glucose for energy Fiber - plant form of carbohydrate. Cannot be digested Maintain health digestive tract Sugars - also gets converted to glucose Difference is empty calories

Fats Supply most of the fuel for the body Insulates the body Protects from bruises, strains, and breaks

Fats Saturated Comes from animals sources Solid at room temp Butter, meats, creams Linked to heart disease Bacon, sausage, hamburgers, butter, cheese

Fats Unsaturated Mainly from vegetable oil, olive oil, corn oil, and canola oil. Liquid at room temp Less likely to cause Heart Disease Avocados, nuts, peanut butter, margarine, mayonnaise, etc

Vitamins Nutrition Packet will cover vitamins in greater detail. Thiamine Niacin Folic acid Retinol

Minerals Nutrition Packet covers minerals in great detail Calcium Iron Potassium Sodium

Dietary Guidelines Eat a Variety of Foods Be Physically Active 3. Diet High in Fruits and Vegetables 4. Diet Low in Fats 5. Diet Moderate in Sugars and Salts 6. Drink Plenty of Fluids 7. Alcohol in Moderation

Ten U.S. Dietary Guidelines: Aim for Fitness 1. Aim for a healthy weight

2. Be physically active each day

Build a Healthy Base 3. Let the pyramid guide your choices 4. Choose a variety of grains daily, especially whole grains 5. Choose a variety of fruits and vegetables daily. 6. Keep food safe to eat.

Choose Sensibly 7. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat 8. Choose beverages and foods to moderate your intake of sugars 9. Choose and prepare food with less salt 10. If you drink alcoholic beverages do so in moderation