Download Fat - River Mill Academy

“Its not the horse that draws the cart, but the
oats.”
-Russian Proverbs
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Nutritional balance is the foundation of a healthy diet.
Foods that have a high nutrient value for their calories
are know as Nutrient-Dense Foods.
6 Major Nutrients:
-Proteins, Carbohydrates, fats, vitamins, minerals and
water.
-Furnish the body with heat and energy
-Provide material for growth and repair of body tissue
-Helps regulate body processes
The body burns 3 fuels for energy: Proteins,
Carbohydrates and Fats
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Essential for growth and maintenance of all
the body tissue. It’s also the major source of
building material for muscle, blood, skin,
hair, nails and internal organs, including the
heart and brian.
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Digestion breaks protein down into simpler units
call Amino Acids, that are stored in an amino acid
pool used to support tissue growth and repair.
Amino Acids are the building blocks of protein.
The body needs 22 amino acids to manufacture
new protein. 13 of these can be manufactured in
the body from almost any source of nitrogen.
The 9 that can’t be produced in the body are
called Essential Amino Acids. They Must come
directly from what we eat.
Proteins containing all 9 Essential Amino Acids
are called Complete Proteins. Proteins that lack
them are call Incomplete Proteins.
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Although there is not a sure amount of
protein recommended each day some
scientist say that you should get .59 grams
per kilogram of body weight.
Approximately you should divide your weight
by two and it will give you about the amount
in grams of protein you should get each day.
Although your amount can change depending
on how much and how intense you work out.
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Protein deficiency can cause poor muscle
tone, low energy levels, poor resistance to
infection, slow recovering of the wounds and
weakening of the hair, nails and skin.
Protein overload can cause major issues with
the kidneys. Excess protein supply causes
you kidneys and liver to work overtime to
process nitrogen and may shut them down.
Its is important to drink water to help flush
your kidneys.
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Carbohydrates are the primary fuel for our
bodies
-Grains
-Bread
-Pasta
-Potatoes
-Vegetables
-Fruits
-Sugars
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There are 3 types of sugar
-Single Sugars
-Double Sugars
-Complex Carbohydrates
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Single sugars are the easiest to digest, while
double is a little more difficult but not nearly as
difficult to digest are complex carbohydrates.
Once carbs are broken down into single sugars
the are converted to glucose to provide energy
and some into glycogen.
Excess glucose is stored as fat.
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There are 2 types of fat, Body Fat and Dietary
Fat.
Body fat can be made by having excess
protein or carbohydrates and stored as
energy to be used later.
Fat storage for males is about 15% and for
females is about 25%
Fat is a major storehouse for excess energy.
If body fat is not burned after being stored,
this can cause excess weight. Excess weight
can cause major issues to the heart.
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Dietary fat is fat that we directly eat. This is
the most concentrated source of energy in
our diet. Dietary fat provides more than twice
the calories for protein and carbs.
Dietary fat can protect against colon cancer
and help you feel full when eating.
Fats can be solid or liquid at room
temperature. Solid fats are very bad for the
body.
Foods that are high in solid fats and added
sugars are know as Empty Calories – calories
that have no value to the body and can cause
harm.
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Cholesterol is a waxy substance that comes from two sources: your body and
food.
Your liver produces more cholesterol when you eat a diet high in saturated
and trans fats.
Excess cholesterol can form plaque between layers of artery walls, making it
harder for your heart to circulate blood.
There are two types of cholesterol: "good" and "bad."
LDL- “bad” cholesterol that carries cholesterol through the blood stream to
body cells in the arteries.
HDL- “good” Cholesterol that helps remove LDL cholesterol from the arteries
back to the liver, where it is broken down and passed from the body
Too much of one type — or not enough of another — can put you at risk for
coronary heart disease, heart attack or stroke.
Omega-3 Fatty Acids can help remove cholesterol from the body. Fish is a
good source of Omega-3 Fatty Acids.
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The newly found best pregame meal is high in complex
carbs for your best
performance. They are
digested and absorbed faster
than proteins or fats and
converted into energy faster.
High protein meals absorb
more heat and can impair
your performance in hot
weather, and also absorbs
water causing dehydration.
They also improve the level of
glycogen increase your ability
for endurance exercises.
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There are three essential comoponents of the
human diet:
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Vitamins
Minerals
Water
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Vitamins are essential for life and are needed
in small amounts
Their most important role is in acting as
catalysts for the processing of proteins, carbs
and fats.
Vitamins allow the biochemical reactions to
take place that convert for into energy and
assist in forming bone and tissue.
Eating produce without peeling them can help
preserve and put more vitamins in the body.
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Are needed in small amounts.
Constitutes of bones, teeth, soft tissue, muscle, blood and
nerve cells.
Important in strengthening bones maintaining physiological
processes and acting as catalysts for a variety of vital
functions within the body.
Iron – an important mineral that helps red blood cells carry
oxygen.
Sodium – eating fresh fruits, vegetables, meats, fish, and
poultry can help reduce this.
Calcium – an important mineral that helps build and
strengthen bones.
Osteoperosis – a condition in which bones become porous
and fragile.
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Water is the most essential ingredient that we consume.
You can go far longer without food than you can without
water. You can only survive without water for a few days.
Dehydration -not having enough water in your system, can
cause damaging effects to the body.
Its needed for: digestion, absorption, circulation,
excretion, transporting of nutrients, maintaining normal
temperature and healthy functioning of every living cells.
About 50% of our body is water.
You should drink 8, 8 ounces glasses of water per day on
average.
When working out at least one glass per hour.
Electrolytes are ionized salts in the blood, tissue fluids and
cells including sodium, potassium, and chlorine. These are
lost in sweat along with water.