Nutrition 101

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All in one nutrition education

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Nutrition 101

  1. 1. In Transit Fitness www.Intransitfitness.com “Nutrition and fitness solutions for globe trotters.”
  2. 2.  What is a calorie?  Macronutrients  What makes up a • Protein calorie? • Fat  How is body fat • Carbohydrate acquired?  How many of each  How is body fat macronutrient should I eliminated? consume?  How many calories  How much water should I consume? should I consume? “Nutrition and fitness solutions for globe trotters.”
  3. 3. By definition: a quantity of food capable of producing such an amount of energy Calorie = Energy “Nutrition and fitness solutions for globe trotters.”
  4. 4. Answer: No, but it is comprised of nutrients “Nutrition and fitness solutions for globe trotters.”
  5. 5. A Calorie is comprised of the 3 Macronutrients: Protein •Protein Fat •Fat Carb •Carbohydrate Calorie “Nutrition and fitness solutions for globe trotters.”
  6. 6. 1 lb of 3500 BF calories “Nutrition and fitness solutions for globe trotters.”
  7. 7. Caloric Caloric Expenditure Intake “Nutrition and fitness solutions for globe trotters.”
  8. 8. +3500 500 7 days calories calories (surplus) +3500 1 lb BF calories “Nutrition and fitness solutions for globe trotters.”
  9. 9. Caloric Caloric Intake Expenditure “Nutrition and fitness solutions for globe trotters.”
  10. 10. -3500 -500 7 days calories calories (deficit) -3500 calories -1 lb BF (deficit) “Nutrition and fitness solutions for globe trotters.”
  11. 11. Factors: • Basic Energy Needs 1 • Additional Calories for Daily Activities 2 • Digestion 3 • Goal 4 “Nutrition and fitness solutions for globe trotters.”
  12. 12. Terms : Task: BW = Body Weight Wright your BEN on paper and save BEN = Basic Energy Needs for the following steps. BW 10 BEN 150 10 1,500 “Nutrition and fitness solutions for globe trotters.”
  13. 13.  Sedentary: mainly sitting, driving a car, lying down, sleeping, standing, reading, typing, or other low-intensity activities  Light Activity (for no more than 2 hours daily): light exercise such as light housework, grocery shopping, and a few errands.  Moderate activity: moderate exercises such as heavy housework, gardening, dancing, or brisk walking (very little sitting).  Very Active: active physical sports, or in a labor intensive job such as construction work. “Nutrition and fitness solutions for globe trotters.”
  14. 14. Do Not Include Exercise Rank Your Lifestyle Light Moderate Very Sedentary Activity Activity Active 20% 30% 40% 50% “Nutrition and fitness solutions for globe trotters.”
  15. 15. Terms : Task: BEN = Basic Energy Needs Write down you AC % = Lifestyle Ranking from previous page AC = Additional Calories Formula BEN % AC Example 1500 30% 450 “Nutrition and fitness solutions for globe trotters.”
  16. 16. Terms Key: Task: BEN = Basic Energy Needs Write down you CND CND = Calories Needed for Digestion BEN .1 CND 1,500 .1 150 “Nutrition and fitness solutions for globe trotters.”
  17. 17. Terms Key: Task: BEN = Basic Energy Needs Write down you CND AC = Additional Calories CND = Calories Needed for Digestion DCN = Daily Caloric Need BEN AC CND DCN 1500 450 150 2100 “Nutrition and fitness solutions for globe trotters.”
  18. 18. 500 Calorie DCN Or Goal 700 1,600 As much as: 2,100 500 calories 1,400 As little as: 2,100 700 calories “Nutrition and fitness solutions for globe trotters.”
  19. 19. 1 gram of 1 gram of 1 gram of Protein Fat Carb 4 9 4 Calories Calories Calories 10-35% 20-35% 45-65% “Nutrition and fitness solutions for globe trotters.”
  20. 20. Daily Caloric Intake = your Formulas: calorie goal. For example lets say your goal is 1500 calories per day. % = somewhere within the ranges on the previous slide. For example protein consumption ranges between 10-35% The bottom number is the number of calories found in 1 gram of the macronutrient “Nutrition and fitness solutions for globe trotters.”
  21. 21. Distribution Fats 20% Protein 35% Carbs 45% “Nutrition and fitness solutions for globe trotters.”
  22. 22. Very Important! “Fad Diets” are popular simply because of the media and the only reason people see results are because they are experiencing a caloric deficit. The elimination of any one of the 3 macronutrients does not trigger body fat reduction. It is simply the caloric deficit that produces the results. Do not try these silly diets such as the Atkins! “Nutrition and fitness solutions for globe trotters.”
  23. 23. FEMALES: 91 OUNCES MALES: 125 OUNCES “Nutrition and fitness solutions for globe trotters.”
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