All the information that you need to start eating smart . You don't need to starve yourself or ovear eat . Using this to eat the right amount and portions of each nutritient that your body needs.

1. NUTRITION
GUIDE
BY: JUANFIT

2. Your body is your temple
INFORMATION
KEY TOPICS
Introduction
Daily Energy Needs
Carbohydrate, protein, and fat basics
Vitamins and minerals as essential nutrients
Importance of water and hydration

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AN INTRODUCTION
In this presentation , I'll share you the information
that you needed to create your own meal plan and
also expand your knowledge In the products you'll
need to consume to have a healthy lifestyle . Also I'll
show the right amount of macronutrients to fit your
goals , without over eating or starving your self .

4. BASICS
The way we measure the energy expenditure
is by calories , and a calories is is defined as
the amount of heat energy required to raise
the temperature of 1 gram of water 1 degree
Celsius.
Is the total amount of energy we used when
we are doing not aerobic movement , for
sedentary people would be 70% of the total
energy .
RESTING METABOLIC RATE
ESTIMATION OF DAILY
EXPENDUTRE
Thats the total amount of calories expended
the day , so based with this information we
can create a diet to increase or loss weight
based on the daily expenditure . By reducing
the calorie intake or increasing the
movement.
DAILY ENERGY
NEEDS

5. THIS IS HOW WE
CALCULATE
RMR: RESTING
METABOLIC RATE
TEE: DAILIY
EXPENDITURE

6. MINERALSANDVITAMINS

7. Vitamin A
Is a group of organic compounds responsible of
the proper function of the retina and the eyes ,
also helps the inmune system.

8. Vitamin B
This vitamins are responsible of the proper function
of the blood cells and also cell metabolism. Like
hair grow and nail grow , and overall repair of the
body.

9. Vitamin C
Besides all the good thing we have hear about the
strength the inmune system , it also helps to reair tissue
and also neurotransmitters in the brain, aslo this vitamin
worrks very well as an antioxidant.

10. Vitamin D
This group of fat soluble vitamins helps to increase
the intestinal absorption of calcium and
magnesium . The calcium regulation keeps the
bone strength and tyrodal regulation in balance .

11. Vitamin E
This group of vitamins helps the body on the fat
absorption and also is a very good antioxidant .

13. PROTEIN
WHATARE THEY ?
Protein is a group of amino acids and all
linked together made peptide bonds .
This group is responsible of build and repair
the body tissue and structures.
This amino acids are used in source of energy
if the individuals doing a low carbohydrates
diet .
Chicken Breast
Fish such as Salmon
Eggs ( Egg whites )
Meat
GOOD SUORCES

14. CARBOHYDRATES
WHAT ARE THEY ?
Compounds that contain carbon , hydrogen
and oxygen , also they are classified as sugars
.This macronutrient is the chief resource of
energy for all body functions and muscular
extension.
Regulates digestions and helps in the
absoption of fat and protein
Oat meal
Rice
Potatoes
Pasta
Fruits
GOOD SUORCES

15. WHAT ARE THEY ?
Control body temperature
Protect vital organs ( Heart , liver ,
kidneys)
Cellular signals and connections
Are known as lipids and helps to regulate the
hormone system of the body and many
more things such as :
Avocado
Pecans
Olive oil
Pistachios
Oily fishes
GOOD SUORCES
FATS

16. HOW TO USE THIS GRAPHIC
Make your meal plan based in this
percentages , by eating good a good
quantity of carbohyrdrates to keep the
body energized , also just remeber that
every nutrition is essencial just by
eating the right amount and you are
gonna be in a good balance .
. Don't starve yourself
.Don't do big meals , instead divided by
small portions and eat every 3-4 hours
it'll boost your metabolism.
. Process food takes a lot of energy to
digest
. If you start eating good healthy
sources of the macronutrients the
more vital and energized you'll feel .
KEEP THIS IN MIND

17. WATER AND HYDRATION

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WATER AND HYDRATION :
Body temperature improvement
Regulates the endocrine levels
Blood volume is regulated
Improvement of ,liver function.
Is vital to live and also it constitutes approximately
60% of the human body .
By consuming the adequate amount will benefit the
body in :

19. Sedentary men and women should consume on average 3.0 L
(approximately 13 cups) and 2.2 L (approximately 9 cups) of
water per day, respectively (55). Those participating in a fat-loss
program should drink an additional 8 ounces of water for
every 25 pounds they carry above their ideal weight. Water
intake should also be increased if an individ- ual is exercising
briskly or residing in a hot climate.
WATER CONSUMPTION