1. Understand the fuel your body needs and how it is used.
Basic Nutrition
Understand the fuel your body needs and how it is used.

2. Why is proper nutrition important?
All living things need food and water to live.
All human beings need “good food” to live well.
Food = energy (measured in calories)
Carbohydrates - 1 gram = 4 calories
Protein - 1 gram = 4 calories
Fats - 1 gram = 9 calories
Proper nutrition provides the body with the nutrients necessary to build, maintain, and repair tissues.

3. Types of Nutrients Nutrients – essential for human survival and growth
Carbohydrates
Proteins
Fats
Water
Nutrients – essential for growth and enhance the function and usability of macro-nutrients
Vitamins
Minerals
The difference between macro and micro nutrients is the amount
your need each day. Macro-nutrients must exceed one gram per
day.

4. Carbohydrates Provide energy for your body by converting to glucose.
Three types of carbohydrates:
Simple – one or two units of sugar
Complex – more than two units of sugar
Dietary fiber – complex carbohydrates that are not a source of energy and add no calories to your diet.
Protect your muscles.
Regulate the amount of sugar circulating in your body.

5. Proteins Used for tissue growth and repair.
The more intensely you train, the more protein is required for repair and growth.
Consuming more protein than the body needs can result in an increase in fat storage.

6. Fats A healthy body needs fat. Major uses for FAT
Provides a source of stored energy.
Gives shape to your body.
Cushions your skin.
Acts as an insulator in order to reduce heat loss.
Protects your organs if you fall or are injured.

7. Vitamins
Vitamins and minerals act as regulators and catalysts for a variety of bodily functions.
Vitamins are essential for:
Promoting healing
Preventing nutritional deficiency diseases.

8. Minerals Minerals are essential for:
The formation of strong bones and teeth
Helping to control the nervous system
Fluid balance in tissues
Muscle contractions
Minerals and most vitamins must be supplied through diet since they are not made in the body.
Ex. Potassium, Calcium, Iron

9. Water Digest food Carry waste products out of your body
Your overall body is between % water.
Your muscles are about 75% water
Your body needs water to:
Digest food
Carry waste products out of your body
Regulate body temperature
Lubricate moving parts

10. Results of Poor Nutrition
Obesity
Heart Disease
Hypertension (high blood pressure)
Diabetes (Type II)
Osteoporosis (low bone density, holes in bones)
Bones may break due to a lack of calcium
Gums may bleed due to low Vitamin C
Low Iron count (anemia)

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