The Nutrients

Macronutrients Carbohydrates Proteins Fats Micronutrients Vitamins Minerals Water

CHO (Carbohydrate) Requirements

0.55 =
Fats

kcal from CHO/day.

Your EER

CHO Proteins

4 kcal/g = kcal from CHO

grams CHO/day.

2 Types of Carbohydrates
Simple Carbohydrates 4 Cake 4 Candy 4 Soda Complex Carbohydrates 4 Whole Grains 4 Fruits 4 Beans

Carbohydrate Uses
4Provides energy in the form of glucose 4Provides fuel for the brain 4Acts as building blocks for chemicals needed by the body 4Repairs tissue damage in the body

Protein Uses
4 Forms muscle, hair, nails, skin, and other tissues 4 Provides energy 4 Repairs injuries 4 Carries fats, vitamins and minerals to different parts of the body 4 Contracts muscle 4 Serves a structural role for every part of the body

Protein Requirements
Determining your Protein Factor: Grams of Protein Per Pound of Body Weight
Activity Level Protein Factor

Low to Moderate Endurance Training Strength Training Protein Requirements:

0.5 grams 0.6-0.8 grams 0.6-0.8 grams

___________ ____________ = __________ grams of protein/day Body wt (lbs) Protein Factor

Fats Purpose
4Line and insulate the nerves of the brain and body 4Protect and cushion the body 4Aid in the manufacturing of antibodies 4Carry certain vitamins through the body

Determine Your Max Fat Limit

_________ 0.30 = ____________ kcal of fat /day. Your EER _________ 9 kcal/gram = _______ grams of fat /day. kcal of fat

Micronutrients
4Vitamins
- Fat soluble - Water soluble

4Minerals 4RDA (Recommended Daily Allowance)

Retaining Vitamins
4 Cook food in just enough water to prevent burning, do not soak 4 Cook vegetables only until they are crisp and tender 4 Steam or stir-fry foods to retain the most vitamins 4 Use leftover cooking water for preparing soups and sauces 4 Cut and cook vegetables shortly before serving or store them in an airtight container

What Effects Your Ability to Absorb Minerals?

4Presence of other dietary constituents 4Medications 4Bodys need for the mineral 4Minerals chemical form 4Integrity of the intestinal tract

Waters Role
4Digests and absorbs nutrients 4Excretes wastes 4Maintains blood circulation throughout the body 4Maintains body temperature

Daily Water Requirement

Calculate your Water Loss Limit: A 2% loss in body weight due to fluid loss equals: ________________ 0.98 = ________________ lbs. Your body weight Calculate your Daily Water Requirement: 0.5 ____________ 8 oz. per cup = ___________ cups per day. body weight (lbs) Stay Above This Weight!!!

Symptoms of Dehydration
0% 1% 2% 3% 4% 5% Feeling great! Feeling thirsty. Increasing thirst, feeling uncomfortable. Dry mouth, blood and urine volumes down. Feeling sick, performance reduced. Feeling sleepy, headache, cant concentrate.

20% Death

Percent Body Weight Loss

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