1. NUTRITION:

2. 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

3. 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,

4. 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

5. 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

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

7. 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: (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

8. 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*

9. 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

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