/ INTAKE FOOD SOURCES
from food are absorbed by the body as it passes through the digestive system:
are essential for cell growth, maintenance and repair.
Nutrients provide energy
to enable your body to function efficiently.
Nutrients, along with fiber and
water, are essential to your good health.
Although nutrients can work alone,
each depends upon the others to be the most effective.
nutrition means knowing your nutrients. Your body needs a variety of nutrients
to remain healthy. In fact, there are six categories of nutrients which our bodies
need each day:
4 calories per gram. Energy; preferred fuel for most body functions.
fuel during high-intensity exercise.
40 to 55 percent of total calories
for bodybuilders or those trying to get lean.
percent for sedentary people.
percent for endurance athletes.
breads and cereals. Fibrous fruits and vegetables.
refined, pastries, breads, sugars and cereals. Syrup, candy, soft drinks, and
Provides 4 calories
per gram. Growth and maintenance of body tissue; building of enzymes, hormones
and antibodies; maintaining fluid and electrolyte balance and acid-base balance.
0.5 gram/pound of body weight if sedentary.
grams to 0.8 grams per pound for endurance and strength athletes.
to 1.2 grams per pound for bodybuilders (30% to 40% of total calories).
Extra-lean meats, protein powders (whey), chicken, turkey, fish
(tuna), skim milk, soy and certain nuts.
hard cheese, fatty meats, liver, etc.
9 calories per gram. Energy; maintenance of body temperature; protection of organs;
to make hormones; provide essential fatty acids; carry fat-soluble vitamins (A,
D, E, and K). 10 to 25 percent of total calories, depending on fitness goals and
Olive oil, canola oil, fish oils, flax
seeds and flax oil (mono-unsaturated).
shortening, animal fat (saturated).
Water reduces fat deposits in the body, flushes out waste and toxins, helps maintain
muscle tone, moisturizes skin, and may even suppress appetite. It also carries
nutrients, provides joint lubrication and shock absorption, and helps in regulating
body temperature. 8 to 12 cups/day, more when exercising. Drinking water, fruit
and veggie juices, milk, soup, non-caffeinated and non-alcoholic beverages.
Many people would lose weight if they did nothing but stop drinking. Alcohol is
the only form of calorie your muscles cannot burn for fuel, it slows your metabolism,
and also stimulates your appetite for fatty foods.
The reason alcoholic
beverages are high in calories is due to the alcohol, which contains 7 calories
per gram. Although carbohydrates are found in alcoholic beverages (usually 5-12
grams), there are no carbohydrates in the alcohol itself, as they are two different
Copyright © 1999-2004 by OK Initiatives
All Rights Reserved