Nutrition 101

In Transit Fitnesswww.Intransitfitness.com

“Nutrition and fitness solutions for globe trotters.”

http://www.intransitfitness.com/

What is a calorie?

What makes up a

calorie?

How is body fat

acquired?

How is body fat

eliminated?

How many calories

should I consume?

Macronutrients

• Protein

• Fat

• Carbohydrate

How many of each

macronutrient should I

consume?

How much water

should I consume?


By definition: a quantity of food capable of

producing such an amount of energy

Calorie = Energy


Answer:

No, but it is comprised of

nutrients


Calorie

Carb

Fat Protein


A Calorie is comprised

of the 3 Macronutrients:

•Protein

•Fat

•Carbohydrate

1 lb of BF

3500 calories


Caloric Expenditure

Caloric Intake


500 calories

7 days+3500

calories (surplus)


+3500 calories

1 lb BF

Caloric Intake

Caloric Expenditure


-500 calories

7 days-3500

calories (deficit)


-3500 calories (deficit)

-1 lb BF

Factors:


1• Basic Energy Needs

2• Additional Calories for Daily Activities

3• Digestion

4• Goal

BW 10 BEN


150 10 1,500

Terms :

BW = Body Weight

BEN = Basic Energy Needs

Task:

Wright your BEN on paper and save

for the following steps.

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.



Rank Your Lifestyle

Sedentary 20%

Light Activity

30%

Moderate Activity

40%

Very Active 50%

Do N

ot In

clu

de E

xerc

ise

BEN % AC


1500 30% 450

Terms :


% = Lifestyle Ranking from previous

page

AC = Additional Calories

Task:

Write down you AC

Fo

rmu

laE

xa

mp

le

BEN .1 CND


Terms Key:


CND = Calories Needed for

Digestion

Task:

Write down you CND

1,500 .1 150

BEN AC CND DCN


Terms Key:


AC = Additional Calories

CND = Calories Needed for Digestion

DCN = Daily Caloric Need

Task:

Write down you CND

1500 450 150 2100

DCN

500

Or

700

Calorie Goal


2,100 5001,600

calories

2,100 7001,400

calories

As much as:

As little as:

1 gram of Protein

4 Calories

10-35%

1 gram of Fat

9 Calories

20-35%

1 gram of Carb

4 Calories

45-65%


Formulas:


Daily Caloric Intake = your

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

Protein35%

Carbs45%

Fats20%

Distribution


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.”

FEMALES: 91 OUNCES MALES: 125 OUNCES


Nutrition 101

Health & Medicine

Transcript of Nutrition 101