NUTRITION:

MACRONUTRIENTS: MACRONUTRIENTS: THESE ARE THE TYPES OF FOOD REQUIRED IN RELETIVELY LARGE AMOUNTS IN THE HUMAN DIET IN OUR DIETS, MACRONUTRIENTS CONSIST OF THE FOLLOWING: PROTEINS CARBOHYDRATES FATS

PROTEINS: PROTEIN IS A MAJOR STRUCTURAL COMPONENT OF ALL BODY TISSUE AND IS REQUIRED FOR TISSUE GROWTH AND REPAIR 1 GRAM OF PROTEIN IS EQUAL TO 4 CALORIES PROTEIN IS NOT A SIGNIFICANT SOURCE OF ENERGY HOWEVER THE BODY WILL USE PROTEIN FOR ENERGY WHEN A PERSON DOENT EAT ENOGH CALORIES OR CARBOHYDRATES GOOD SOURCES OF PROTEIN: MEATS, BEANS, NUTS, YOGURT, WHOLE MILK, CHEESE, PEANUT BUTTER,

CARBOHYDRATES: CARBOHYDRATES ARE THE MOST READILY AVAILABLE SOURCES OF FOOD ENERGY 1 GRAM OF CARBS IS EQUAL TO 4 CALORIES CARBS ARE BROKEN DOWN INTO SIMPLE SUGAR GLUCOSE FOR THE USE AS THE BODY’S PRIMARY SOURCE OF ENERGY THE BODY CANNOT STORE HIGH AMOUNTS OF GLUCOSE, SO EXCESS GLUCOSE NOT CONVERTED TO GLYCOGEN IS STORED IN THE BODY AS FAT GOOD SOURCES OF CARBOHYDRATES: BREAD, RICE, BEANS, PASTA, VEGETABLES

FATS: FATS ARE THE MOST CONCENTRATED SOURCE OF FOOD ENERGY 1 GRAM OF FAT IS EQUAL TO 9 CALORIES FATS INSULATE AND PROTECT BODY ORGANS AGAINST TRAUMA AND EXPOSURE TO COLD GOOD SOURCES OF FAT: OILS, PEANUT BUTTER, AVOCADOS, NUTS

NUTRITION FACTS: 1 POUND = 3500 CALORIES 1 POUND OF FAT TAKES UP MORE SPACE THAN 1 POUND OF MUSCLE

CALCULATIONS: HOW DO WE KNOW HOW MANY CALORIES WE NEED A DAY? HOW DO WE KNOW HOW MUCH OF EACH MACRONUTRIENT WE NEED? CALORIES: BMR (BASAL METABOLIC RATE) MEN: 66 + (6.23 x LBS) + (12.7 x INCHES) – (6.8 x YEARS) = BMR WOMEN: 655 + (4.35 x LBS) + (4.7 x INCHES) – (4.7 x YEARS) = BMR THIS IS THE AMOUNT OF CALORIES NEEDED PER DAY TO MAINTAIN YOUR CURRENT WEIGHT AND HAVE ENOUGH ENERGY FOR YOUR DAILY LIVING

CALCULATIONS: CALORIES: BMR EQUATION (FROM PREVIOUS SLIDE) PROTEIN: 1 GRAM PER FAT FREE POUND OF BODY WEIGHT 1 GRAM = 4 CALORIES FATS: .25 GRAMS PER POUND OF BODY WEIGHT 1 GRAM = 9 CALORIES CARBS: REMAINING CALORIES LEFTOVER *MY FITNESS PAL APP*

VEGETARIAN: VEGETARIANS ARE INDIVIDUALS WHO CHOOSE NOT TO EAT MEAT VEGATARIANS AND MACROS (ESPECIALLY PROTEIN) HOW DO VEGETARIANS GET THEIR PROTEIN WITHOUT EATING MEAT? THEY CAN GET IT WITH OTHER FOODS SUCH AS NUTS, SOY, BEANS, TOFU, ETC

VEGAN: VEGANS ARE INDIVIDUALS WHO CHOOSE NOT TO EAT MEAT OR ANIMAL BY PRODUCTS HOW DO VEGANS GET PROTEIN? TOFU, PEAS, NUTS, QUINOA, ETC