1. Nutrition

2. The body needs the following essential nutrients to function properly:
Protein
Carbohydrates
Fats
Vitamins
Minerals
Water

3. Protein Body’s building block There are 4 calories per gram of protein
3rd energy source
Most important function is their role in the
growth and repair of bodily tissue
The general rule for protein consumption for strength gain is 1 gram of protein for every
two pounds of body weight

4. There are 4 calories in one gram of carbohydrate
Carbohydrates
The body’s 1st energy source
There are 4 calories in one gram of carbohydrate
They are essential for athletic activity
Best type is whole grain
Found In???

5. Fats Fat is needed for proper body functioning 1g = 9 calories
They are the 2nd fuel source in the body
1g = 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 Animals
7-10% of Calories
From sat. fats
Trans Fats
- Must be on Food Label

7. Protein Body’s building block There are 4 calories per gram of protein
3rd energy source
Most important function is their role in the
growth and repair of bodily tissue
The general rule for protein consumption for strength gain is 1 gram of protein for every
two pounds of body weight

8. Cholesterol Naturally produced in liver &
Eating foods of animal origin
HDL- Good cholesterol
LDL- Bad cholesterol
There should be no more than 3 times the amount of LDL vs. HDL
Can be controlled with diet and exercise!

9. Minerals Come from plants Only small amounts are needed
Disease can result from a lack of minerals
Minerals help with bone and teeth formation and strength, muscular
development, blood formation, and water
balance to name a few important functions.

10. Small amounts are needed for growth and maintenance of the body
Vitamins
Small amounts are needed for growth and maintenance of the body
They are needed for the utilization and
absorption of nutrients

11. Water You can live longer without food than water
It is needed to dissolve waste, make up
blood, control body temperature and carry
nutrients
You should drink 2 quarts daily (64 oz)!!!

12. What is it used to replace??? Examples: Amino Acids, vitamins,
Dietary
Supplements
What 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 powders
Not 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 Activity
Serving 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 day
Fruits still have sugar, even though it is natural…
always eat in MODERATION!

17. Fats that are liquid at room temperature
Oils
Fats that are liquid at room temperature
Vegetable oils with low saturated fat and trans fat levels are the best
Limit to 5-6 teaspoons

18. Milk 3 cups is recommended
Liquid and solid milk products are included here
Includes 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 Beans
Only 5-6 oz.’s recommended
Includes 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