Notes

Outline

Nutrition & Fitness The Other Half of the Equation.

What Is Nutrition and Is It Important? Nutrition is your food intake (your diet). 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 A Calorie is energy. Our bodies need energy to function and stay alive. That energy comes from the food that we eat. 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? On the average, your body needs 1200 Calories per day, just to stay alive. With normal daily life, your body will need more. If you are extremely active during the day, you could need 4000-5000 Calories per day. It all depends on the individual.

The Basic Nutrients: Carbohydrates Fats Proteins Water Vitamins Minerals

Carbohydrates 1 gram of carbohydrate = 4 Calories Is a primary energy source – can be eaten and used for energy. 2 kinds of carbohydrate: Complex:  grains, breads, cereal, fruits, vegetables, ect.  (This is the good kind!) Simple: sugars.  (Not so good, very little nutritional value.)

Fats 1 gram of fat = 9 calories. Very dense energy source. Is also used to cushion the body’s organs. 2 kinds: Saturated:  from animal sources (bad kind). Unsaturated:  from plants (good kind).

Proteins 1 gram of protein = 4 calories. Is not used for energy. Is the building block for tissue growth, development, and repair. Animal sources:  meat, eggs, daily products, fish, poultry (high quality protein). Plants sources:  nuts, some vegetables, seeds, some grains (lower quality protein).

Water Is extremely important. 90% of the body is made up of water.  Its stored everywhere. It is used in virtually all bodily functions. You should drink eight 8-ounce glasses of water per day.  64 oz. = ½ gallon. Thirst is not an indicator of dehydration.

Vitamins Are special nutrients needed in very small amounts, but are necessary for normal function. Vitamins A, D, E, and K are stored in your body. All others need to be eaten every day.

Minerals Are chemical elements needed in small amounts for normal health. Include:  calcium, potassium, sodium, iron, zinc, copper, magnesium, and others.

Daily Requirements: Carbohydrate = 60% of Calories (more complex, less simple) Protein = 15% or more. Fat = 25% or less. (more unsaturated, less saturated)

Should I Take a Multi-vitamin Supplement? If you eat a good, balanced diet, you will get everything that your body needs. A multi-vitamin can be like insurance.

How Does Nutrition Affect My Body Composition? If you expend the same amount of Calories that you take in, your weight will stay the same. If you expend more Calories than you take in, you will lose weight. If you take in more than you expend, you will gain weight.

How Many Calories are in 1 Pound? 1 pound = 3500 Calories. To lose 1 pound, you need to expend 3500 more Calories than what you take in. To gain 1 pound, you need to take in 3500 more Calories than what you expend.

Starvation Why can’t I lose weight when I starve myself? Your body goes into starvation mode.

The Bottom Line: Your body needs food to live. Give it what it needs.