Lesson 5.1 Diet & Exercise By Carone Fitness This lesson discusses proper nutrition as well as the relationship between diet and exercise. 1
There are six essential nutrients that your body needs to stay healthy. 1. Water 2. Vitamins 3. Minerals 4. Carbohydrates 5. Protein 6. Fat Essential Nutrients Of these six essential nutrients, the first three Water Vitamins Minerals aid the body with vital metabolic functions but do not act as an energy source. Carbohydrates Protein Fat are the nutrients that act as an energy source for the body. 2
Carbohydrate Facts Carbohydrates: Are the body s main energy source Provide 4 calories per gram Are mainly found in grains, cereals, sugars, fruits, and vegetables Should make up about 60% of your diet Are divided into simple and complex Simple Carbs Carbohydrates are essentially sugars that the body breaks down in order to create energy. Simple Carbohydrates are also known as simple sugars. Many foods, such as candy and junk food are made up of simple sugars. These foods are often referred to as empty calories because the energy produced from simple sugars is not substantial, and food sources such as candy and pop are high in calories, yet do not provide the body with essential minerals and vitamins. 3
Complex Carbs Complex Carbohydrates are made up of starches and grains such as wholegrain bread, cereals, crackers, rice, and pasta. Complex carbohydrates provide the body with energy over a longer period of time. Carbs & Exercise The body burns mainly carbohydrates when exercising at a moderate to vigorous aerobic level. Because simple carbohydrates are burned up and used quickly, complex carbohydrates are recommended to sustain the body s energy level during exercise. 4
Protein Facts Proteins: Are found in foods such as beans, meat, nuts, and animal products Are the building blocks of muscle Are important for growth and maintenance Provide 4 calories per gram Contain amino acids, which are essential for some metabolic functions Foods with Protein Protein can be found in meat and most animal products. However, many animal products also contain fat and cholesterol, so it is important to be selective about which products you consume. Aim for products that are lower in fat and cholesterol, such as skim milk, mozzarella cheese, and lean meats. Fish is one of the healthiest meats because of its nutrient-rich, low-fat content. 5
Vegetarians For vegetarians or vegans who avoid meat or animal products, it is important to still supply the body with adequate amounts of protein. Additional sources of protein can be found in beans, nuts, soy, and even peanut butter. It is important for vegetarians or vegans to educate themselves on which food sources provide which amino acids. This way they can combine different protein sources, known as complimentary proteins, to provide their body with all the essential nutrients and amino acids needed. Protein & Exercise Protein is a building block. Your body needs protein to build and repair muscles. Protein is necessary in any diet. Athletes, body builders, and dedicated exercisers may need slightly more protein in their diet. 6
Protein Precautions In the fitness world, some athletes may require a little more protein in their diet. However, eating a high-protein diet, particularly without moderate to vigorous amounts of exercise, can be dangerous. Some diets advertise High-protein as a form of weight loss. And while some people see rapid results, what they are often witnessing is water loss rather than fat loss. Excessive amounts of protein can cause dehydration and be taxing on the liver and kidneys. Fat Facts Fats: Are a stored energy source for the body Provide insulation for the body Are essential for some metabolic functions and to break down fatsoluble vitamins Provide 9 calories per gram Are found in foods such as oil, butter, shortening, animal products, potato chips, and candy 7
Women & Fat Fat is essential for the body to perform certain metabolic functions. Women generally have more body fat than men. This is because fat plays a vital role in a woman s reproductive health. Women who exercise too much or fall below the level of healthy body fat often have problems with or even a ceasing of their menstruation. Low Fat The Dietary Guidelines for Americans 2005 recommends limiting one s fat intake to 25-35% of total calories. In addition to eating a diet that is low in fat, it is important to know which kinds of fat you consume, as some fats are less healthy than others. The Dietary Guidelines for Americans 2010 recommends that less than 10% of your calories come from saturated fats. 8
Types of Fat If you look at a food label, you will generally see three types of fats: 1. Unsaturated healthiest 2. Saturated 3. Trans-fat least healthy Fats & Exercise If you remember correctly, fat has 9 calories per gram, while carbohydrates and proteins only provide 4 calories per gram. Does that mean that fat provides you with more energy to exercise? 9
Fats & Exercise Yes and no. There is more energy in one gram of fat than in one gram of carbohydrate. However, it is the break down and use of that energy that is more difficult. Because the body stores fats, it takes longer to access the fats and break them down for energy use. On the other hand, carbohydrates are readily accessible thus carbs are usually used as the main energy source for the body. Fats & Exercise So, how do you burn fat? Fats are burned with low to moderate intensity exercise. However, more calories are burned at a more vigorous pace. Participation in both aerobic exercise and weight training can help one burn more overall fat and calories. 10
Body Composition Body composition is the ratio of body fat to lean muscle mass. Body composition is an important component of physical fitness. One s body composition is controlled by diet and exercise. Inactivity coupled with a poor diet that is high in fat and calories generally leads to a higher percentage of body fat. Regular physical activity combined with a diet that is low in fat and calories is the best way to achieve optimum body composition. For a personal analysis of how much you should consume of each nutrient, visit the USDA s MyPlate site at www.choosemyplate.gov. 11
Presented By Carone Fitness 12