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