Nutrition Guide PDF
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This document provides information about nutrition, including definitions of calories, nutrients, and the roles of different food groups in the body. It also discusses calorie intake for men and women, and how to gain, lose, or maintain weight.
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Women and men burn fat very differently from each other. This would then affect calorie intake by how much mass and the rate they burn. (idek.) Men: more cals because larger size + more muscle mass + height Women: smaller size/body - Definitions: Calories: the main amount of food/ energy is put i...
Women and men burn fat very differently from each other. This would then affect calorie intake by how much mass and the rate they burn. (idek.) Men: more cals because larger size + more muscle mass + height Women: smaller size/body - Definitions: Calories: the main amount of food/ energy is put into our bodies (heat energy to raise temp) Nutrients: provides nourishment and essential growth towards our bodies (HINT- both start with N) Amino Acids: molecules that make up protein, which strengthens and structures our body (breaks down food repairs body and makes hormones) Carbohydrates: Sugar molecules - The body breaks carbs down to glucose (sugar) -Main Source of Energy- Sodium: Maintains a balance in the body and keeps all the fluids running smoothly (must be used in moderation) Proteins- Essential to growth and repair of muscles/body tissues Fats - a source of energy; in relation to fat soluble vitamins Vitamins - water/fat soluble vitamins (helps chemical process) Minerals - inorganic elements that are essential for proper body function Fiber - essential for proper digestive health Water - for proper body function (body = 60% water) water = nutrients Cholesterol - type of fat found in all cells of body and helps digest food (makes hormones, vitamin D) (contains lipids-protein) EXTRA” One lb = 3500 cal Gaining + Losing + Maintaining weight Gain: eat more calories. than what you burn Lose: eat less calories. Than what you burn Maintain: eat same amount of calories you burn Daily intake (per day): Cals: WOMEN - 1800 cal/ day MEN - 2300 cal/day Sodium: 1500mg/day ___ Different Food Groups & Role in Body Fruits/Vegetables - Helps with Digestion Proteins - Creates/ Build tissues and repairs the body smoothly Dairy - Keeps bones, teeth, and muscle strong Fibers - Help stay a healthy weight/ prevent constipation ____
