This document discusses nutrition and macronutrients for better health and fitness. It defines nutrients as including carbohydrates, proteins, fats, vitamins, minerals, and water. It then discusses macronutrients like carbohydrates, proteins, and fats in more detail, explaining their roles and recommended daily intake percentages. Micronutrients like antioxidants and dietary reference intakes are also covered. The importance of water and energy balance is explained.

1. NUTRITION
FOR BETTER HEALTH &
FITNESS
BY MS. JONACEL D. GLORIA

2. Eating well is a positive step you
can take to prevent and even
reverse some diseases.

4. What is DIET?

5. NUTRIENTS
Nutrients include
carbohydrates, proteins,
fats, vitamins, minerals,
andwater.

6. MACRONUTRIENTS
Found in LARGER
QUANTITIES in the body
Carbohydrates,Protein And
Fats

7. MICRONUTRIENTS
Found in SMALLER
QUANTITIES in the body
 Vitamins and Minerals

9. MACRONutrients

10. MACRONUTRIENTS
These includes
Carbohydrates,
Protein and
Fats

11. MACRONUTRIENTS
Carbohydrates and Fats
provide energy for daily
activities and during exercise,
recreational activity, sports
training and even in
cheerdancing.

12. MACRONUTRIENTS
Proteins
provide both energy
and raw materials for
recovery and repair.

13. MACRONUTRIENTS
Carbohydrates – 4 cal/gram
Fats – 9 cal/gram
Protein – 4 cal/gram

15. MACRONUTRIENTS
CARBOHYDRATES
Why is it
important/vital in
our body?

16. MACRONUTRIENTS
CARBOHYDRATES
How does it work?

17. MACRONUTRIENTS
CARBOHYDRATES
Where do they exist?
Sugars
Starches
Fibers

18. MACRONUTRIENTS
CARBOHYDRATES
Sugars are
naturally found in
items such as fruits
and milk products.

19. MACRONUTRIENTS
CARBOHYDRATES
Focusing on fruits, vegetables, and
whole grain products maximizes the
health benefitsof carbohydrates.
Starches are a more complex form of
carbohydrates that the body can use
for energy and are found in products
such as vegetables, dried beans, and
grains.

20. What are the
benefits of
consuming whole
grains?

21. MACRONUTRIENTS
CARBOHYDRATES
Fiber includes parts
offood that the
bodycannot break
down and absorb.

22. MACRONUTRIENTS
CARBOHYDRATES
What will happen if
we consume higher-
fiber foods?

23. MACRONUTRIENTS
CARBOHYDRATES
What percentage of
carbs should our
body consume
everyday?

24. Computing your carb intake…
Someone who needs 2,500
calories per day, approximately
1,125 to 1,625 calories should
be from carbohydrates.

25. Computing your carb intake…
2 500 calories per day x 0.45 (45%) =
1 125 calories from carbohydrates
2 500 calories per day x 0.65 (65%) =
1 625 calories from carbohydrates

26. Computing your carb intake…
To determine the number of
grams of carbohydrates you
need, recall that each gram of
carbohydrate supplies 4
calories.

27. Computing your carb intake…
1 125 calories ÷ 4 calories per gram =
281 grams from carbohydrates
1 625 calories ÷ 4 calories per gram =
406 grams from carbohydrates

29. MACRONUTRIENTS
PROTEINS
What are they made
of?

30. MACRONUTRIENTS
PROTEINS
What do they
promote in our body?
What are its
functions?

31. MACRONUTRIENTS
PROTEINS
“Building blocks of
our body”
Promote muscle
growth.

32. MACRONUTRIENTS
PROTEINS
Except for muscle
growth, what is
another benefit of
protein?

33. MACRONUTRIENTS
PROTEINS
How many
percentage of
proteins do we need
to take?

34. MACRONUTRIENTS
PROTEINS
Your personal
protein requirement
is based on your body
weight.

35. MACRONUTRIENTS
PROTEINS
 You should consume
approximately 0.36
grams of protein for
each pound of body
weight.

36. Computing your protein intake…
Simply multiply your body
weight in pounds, then multiply
it by 0.36 to determine
approximately how many grams
of protein you need to consume
each day.

37. Computing your protein intake…
75 kilograms x 2.2 lbs. =
165 lbs.
165 lbs x 0.36 =
59.4 grams of protein
59.4 x 4 calories =
237.6 calories from protein.

38. MACRONUTRIENTS
Typical recommendations for
strength-trained athletes (e. g. football
players, body builders) and endurance
athletes (e. g. Marathon runners) are
between 0.55 and 0.77 grams of protein
per pound of body weight (or 1.2 to 1.7
grams of protein per kilogram of body
weight).

40. FATS
- “Lipids”
- Main component for each
cell in your body.
- Major source of energy,
especially when at rest.

41. FORMS:
-Saturated (solid at room temperature)
-Unsaturated (liquid at room temperature)
-Polyunsaturated (provide
essential fatty acids)
-Monounsaturated (may help
reduce risk of heart disease.)

42. FATS
- Trans Fat
-are naturally found in some animal
products (mainly meat and dairy
products), but also are a result of
a manufacturing process called
hydrogenation.

43. FATS
Hydrogenation
-It changes the structure of a fat to
make it more stable but as a result
produces more saturated fats
(which are solid at room
temperature).

44. FATS
Limiting saturated fat intake to no
more than 10% of your calories is
highly recommended (no more than 7%
is even better) as well as keeping your
consumption of cholesterol to less
than 300 milligrams per day.

45. FATS
How many percentage
of fats should we
consume everyday?

46. Computing your fat intake…
This would be calculated as follows:
2 500 x 0.28 = 700 calories
To keep saturated fats at no more than 10% of
total calories, the calories from saturated fat
would total only 250, determined as follows:
2 500 x 0.10 = 250 calories from saturated fats

47. Computing your fat intake…
To determine how many grams this represents,
the calories from fat can be divided by 9 (recall
that each gram of fat provides 9 calories).
Thus, in this example, total fat would be around
78 grams (700 ÷ 9 = 78), and saturated
fat would no more than around 28
grams (250 ÷ 9 = 28).

48. MICRONutrients

49. MICRONUTRIENTS
ANTIOXIDANTS or CELL-
PROTECTING Functions
They cannot directly
provide energy.

50. D.R.I.
Dietary
Reference Intake

51. WATER

52. WATER
Why is is
important in our
body?

53. WATER
What is the DRI of
water for women?
For men?

54. EBEnergy Balance
compares the amount of energy
consumed as food with the amount
of energy expended through the
combination of resting metabolism,
activities of daily living, and
voluntary physical exercise.

55. 3 States:
Positive EB
Negative EB
Neutral EB

56. 3 States:
Positive EB
 occurs whenyou consume
more energy(calories) than
you expend, resulting in
weight gain.

57. 3 States:
NegativeEB
 occurs when you expend
more calories than you
consume, resulting in
weight loss.

58. 3 States:
Neutral EB
 occurs when the amount
of calories you consume
equals the amount that you
expend.