Name: ________________________________
Understand the fuel your body needs and how it is used.

Why is proper nutrition important?

What nutrients does your body need to run efficiently?

What are some key concepts to an effective nutritional program?

What are the results of poor nutrition?
Why is proper nutrition important?
Food = _______________ (measured in ____________________)
________________________ - 1 gram = ____ calories
________________________ - 1 gram = ____ calories
________________________ - 1 gram = ____ calories
Proper _______________ provides the body with the ___________________ necessary to _________________, __________________, and
_________________________.
Types of _____________________

Macro-__________________ – __________________ for human
______________________ and ______________________ o o o

Micro-___________________ – essential for ______________ and
_________________ the function and usability of ___________________ o o

The difference between macro and micro nutrients is the amount you need each day. Macro-nutrients must exceed _______ gram per day.

Name: ________________________________
Carbohydrates

Provide energy for your body by converting to glucose. o Three types of carbohydrates:
1.
______________ – ______ or ______ units of __________
2.
______________ – more than ______ units of __________
3.
________________ – complex __________________ that are not a source of __________________ and add no
_________________ to your diet.

___________________ your ___________________.

___________________ the amount of sugar circulating in your body.

___________________ in the body’s _________________ of
_________________.

May ______________ lower ________________ levels and regulate
____________________________.
Proteins

Used for tissue ______________ and _____________. o __________ types of Proteins:
1.
_____________ Proteins – contain ___________________ amounts of all ______________________________________.
2.
_____________ Proteins – _______________ or do not have enough ______________________________________.

_____________________ are the ___________________ blocks for protein (________ different types).

Within _______ months, every protein molecule in your body is broken down and replaced.

The __________ intensely you train, the _________ protein is required for repair and growth.

Consuming __________ protein than the body needs can result in an
________________ in _________ storage.
Fats

A healthy body _____________ fat.
Major uses for FAT

Name: ________________________________
1.
_____________________ a source of stored fat.
2.
_____________________ ________________ to your body.
3.
__________________ your skin.
4.
Acts as an _____________________ in order to __________________ heat loss.
5.
______________________ your __________________ if you fall or are injured.
Vitamins and Minerals

_______________ and ______________ act as _________________ and
__________________ for a variety of bodily functions.

Vitamins are _________________ for: o ____________________ body tissues such as ___________,
_______________, ______________, _____________, and
_______________. o Assisting in the ________________________, fats, and
______________________ so you receive ____________ from food. o Promoting ________________ o Preventing nutritional __________________ __________________.

Minerals are __________________ for: o The formation of __________________ __________ and
__________ o Helping to control the _____________________________ o _________________ balance in tissues o Muscle ____________________

Minerals and most vitamins must be supplied through ___________ since they are ____________________________ in the body.
Water

Your overall body is between _______ - _______% water.

Your ______________ are about _______% water

Your body needs water to: o ______________ food o ________________ ____________ products out of your body o ______________________ body temperature

Name: ________________________________ o ______________________ moving parts

Your body __________ ___________ ___________ water so you must take in a new supply every day.
 The National Research Council’s Food and Nutrition Board recommends _________ milliliter (ml) of water for each
_______________ of food we consume.
Key Concepts to an
Effective Nutritional Plan

_____________________ is the most important meal of the day.

Attempt to eat ____-____ meals per day.

Minimum of ______ glasses of water per day.

Attempt to consume ___________________, ___________________, and
________________ in every meal.

____________________ are the best source of vitamins and minerals.

________________ labels and understand ________________ sizes.

___________________ should be used as ___________________.

Make a ___________________ change – ____________ often fail.

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Examples of Highly Nutritious Snacks

Peanut butter and jelly on wheat bread

Apples and peanut butter

Low fat yogurt

Cheese sticks

Granola / trail mixes

Turkey Roll-ups
Results of Poor Nutrition