Basic Nutrition
Understand the fuel your body
needs and how it is used.
Topics of Discussion
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?
All living things need food and water to
live.
All human beings need “good food” to live
well.
Food = energy (measured in calories)
 Carbohydrates - 1 gram = 4 calories
 Protein - 1 gram = 4 calories
 Fats - 1 gram = 9 calories
Proper nutrition provides the body with the
nutrients necessary to build, maintain, and repair
tissues.
Types of Nutrients
Macro-Nutrients – essential for human survival and
growth
– Carbohydrates
– Proteins
– Fats
– Water
Micro-Nutrients – essential for growth and enhance the
function and usability of macro-nutrients
– Vitamins
– Minerals
The difference between macro and micro nutrients is the amount
your need each day. Macro-nutrients must exceed one gram per
day.
Carbohydrates
Provide energy for your body by converting to glucose.

Three types of carbohydrates:
1. Simple – one or two units of sugar
2. Complex – more than two units of sugar
3. Dietary fiber – complex carbohydrates that are not a source of
energy and add no calories to your diet.
Protect your muscles.
Regulate the amount of sugar circulating in your body.
Assist in the body’s absorption of calcium.
May help lower cholesterol levels and regulate blood
pressure.
Proteins
Used for tissue growth and repair.

Two types of Proteins:
1.
2.
Complete Proteins – contain sufficient amounts of all essential
amino acids.
Incomplete Proteins – missing or do not have enough essential
amino acids.
Amino Acids are the building blocks for protein (20 different types).
Within six months, every protein molecule in your body is broken
down and replaced.
The more intensely you train, the more protein is required for
repair and growth.
Consuming more protein than the body needs can result in an
increase in fat storage.
Fats
A healthy body needs fat.
Major uses for FAT
1.
2.
3.
4.
5.
Provides a source of stored fat.
Gives shape to your body.
Cushions your skin.
Acts as an insulator in order to reduce heat loss.
Protects your organs if you fall or are injured.
Vitamins and Minerals
Vitamins and minerals act as regulators and catalysts for
a variety of bodily functions.
Vitamins are essential for:
– Building body tissues such as bones, skin, glands, nerves, and blood.
– Assisting in the metabolizing of proteins, fats, and carbohydrates so you
receive energy from food.
– Promoting healing
– Preventing nutritional deficiency diseases.
Minerals are essential for:
–
–
–
–
The formation of strong bones and teeth
Helping to control the nervous system
Fluid balance in tissues
Muscle contractions
Minerals and most vitamins must be supplied through diet since they
are not made in the body.
Water
Your overall body is between 70 - 80% water.
Your muscles are about 75% water
Your body needs water to:
–
–
–
–
Digest food
Carry waste products out of your body
Regulate body temperature
Lubricate moving parts
Your body does not store water so you must take in a
new supply every day.
The National Research Council’s Food and Nutrition
Board recommends one milliliter (ml) of water for each
calories of food we consume.
Key Concepts to an
Effective Nutritional Plan
Breakfast is the most important meal of the day.
Attempt to eat 4-6 meals per day.
Minimum of 8 glasses of water per day.
Attempt to consume carbohydrates, proteins, and fats in
every meal.
Vegetables are the best source of vitamins and minerals.
Read labels and understand serving sizes.
Supplements should be used as supplements.
Make a lifestyle change – diets often fail.
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
Obesity
Heart Disease
Hypertension
Diabetes
Osteoporosis
Bones may break due to a lack of calcium
Gums may bleed due to low Vitamin C
Low Iron count