Nutrition & Fitness

The Other Half of the Equation.

What Is Nutrition and Is It Important?

n Nutrition is your food intake (your diet).

n Yes, it is very important. In terms of overall fitness and wellness, in many ways is equally as important as exercise.

A Calorie – the Basis of It All

n A Calorie is energy.

n Our bodies need energy to function and stay alive.

n That energy comes from the food that we eat.

n One Calorie is the amount of energy required to increase the temperature of one kilogram of water, one degree Celsius.

How Many Calories Do I Need?

n On the average, your body needs about 1800 Calories per day, just to stay alive.

n With normal daily life, your body will need more.

n If you are extremely active during the day, you could need 4000-5000 Calories per day.

n It all depends on the individual.

The Basic Nutrients:

n Carbohydrates

n Fats

n Proteins

n Water

n Vitamins

n Minerals

Carbohydrates

n 1 gram of carbohydrate = 4 Calories

n Is a primary energy source – can be eaten and used for energy.

n 2 kinds of carbohydrate:

n Complex: grains, breads, cereal, fruits, vegetables, ect. (This is the good kind!)

n Simple: sugars. (Not so good, very little nutritional value.)

Fats

n 1 gram of fat = 9 calories.

n Very dense energy source.

n Is also used to cushion the body’s organs.

n 2 kinds:

n Saturated: from animal sources (bad kind).

n Unsaturated: from plants (good kind).

Proteins

n 1 gram of protein = 4 calories.

n Is not used for energy.

n Is the building block for tissue growth, development, and repair.

n Animal sources: meat, eggs, daily products, fish, poultry (high quality protein).

n Plants sources: nuts, some vegetables, seeds, some grains (lower quality protein).

Water

n Is extremely important.

n 90% of the body is made up of water. Its stored everywhere.

n It is used in virtually all bodily functions.

n You should drink eight 8-ounce glasses of water per day. 64 oz. = ½ gallon.

n Thirst is not an indicator of dehydration.

Vitamins

n Are special nutrients needed in very small amounts, but are necessary for normal function.

n Vitamins A, D, E, and K are stored in your body.

n All others need to be eaten every day.

Minerals

n Are chemical elements needed in small amounts for normal health.

n Include: calcium, potassium, sodium, iron, zinc, copper, magnesium, and others.

Daily Requirements:

n Carbohydrate = 60% of Calories

(more complex, less simple)

n Protein = 15% or more.

n Fat = 25% or less.

(more unsaturated, less saturated)

Should I Take a Multi-vitamin Supplement?

n If you eat a good, balanced diet, you will get everything that your body needs.

n A multi-vitamin can be like insurance.

How Does Nutrition Affect My Body Composition?

n If you expend the same amount of Calories that you take in, your weight will stay the same.

n If you expend more Calories than you take in, you will lose weight.

n If you take in more than you expend, you will gain weight.

How Many Calories are in 1 Pound?

n 1 pound = 3500 Calories.

n To lose 1 pound, you need to expend 3500 more Calories than what you take in.

n To gain 1 pound, you need to take in 3500 more Calories than what you expend.

Starvation

n Why can’t I lose weight when I starve myself?

n Your body goes into starvation mode.

The Bottom Line:

nYour body needs food to live.

nGive it what it needs.