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NutrientsThe body needs the following essential nutrients to function
properly:
Fats
Carbohydrates
Protein
Vitamins
Minerals
Water
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
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???
Fat is needed for proper body functioning
They are the 2nd fuel source in the body
1g = 9 calories
= Saturated Fats = Unsaturated Fats
Unsaturated Fats
- The preferred fat
- Still high in calories!
- Use in Moderation!
Saturated Fats
- Comes from Animals
7-10% of CaloriesFrom sat. fats
Trans Fats
- Must be on Food Label
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
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!
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.
Vitamins
Small amounts are needed for growth and maintenance of the
body
They are needed for the utilization and
absorption of nutrients
Water
You can live longer without food than water
It is needed to dissolve waste, make up
blood, control body temperature and carrynutrients
You should drink 2 quarts daily (64 oz)!!!
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!
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
www.MyPyramid.gov
GrainsEat at least 3 oz.’s of whole
grains daily
Comes from…
Vegetables
2 ½ - 3 cups a day
***The darker the veggie, the more nutrients it contains***
VS.
1 ½ - 2 cups a day
Fruits still have sugar, even though it is natural…always eat in MODERATION!
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
Milk
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***
3 cups is recommended
Meats and Beans
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
Only 5-6 oz.’s recommended