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Nutrition "is the study of food and nutrients - their digestion, absorption, metabolism, and their affect on health and disease"

“Let food be thy medicine and medicine be thy food.” - Hippocrates

Why Is Nutrition So Important?

1) carbohydrates

- key source of fuel for the brain

- provide energy (in the form of glucose and ATP) for utilization by the body

- provide 4 kcal of energy per gram

2) fats

- help to absorb nutrients

- maintain body temperature

- provide insulation and protection of organs

- provide 9 kcal of energy per gram

3) proteins

- form a major part of lean tissue

- build and repair tissues

- help to regulate metabolism

- protect against disease

- provide 4 kcal of energy per gram

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4) water

- macronutrient needed in the highest quantity

- can be obtained from food

- regulates body temperature, nutrient absorption, and blood formation

- aids in digestion and elimination of wastes

 

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Some Healthy Options

 

carbohydrates:

whole grains, bread, rice, pasta, fruits, vegetables

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fats:

milk, cheese, fish, olive oil, peanut oil, coconut oil, avocado, nuts, seeds

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proteins:

eggs, skinless chicken or turkey, 90% (or leaner) ground beef, pork loin, beans, lentils, lowfat or nonfat dairy products, fish, shellfish, tofu, soy foods, nuts, seeds

 

water:

general recommendation for most adults is 12-16 cups per day

 

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Exercise & Nutrition

Go Hand In Hand

  • ​What we put in our body can affect our daily life and exercise performance

  • Fatty acids are a major fuel source both at rest and during exercise

  • Eating prior to a workout can enhance performance during prolonged (>60 mins) aerobic exercise

  • During shorter duration aerobic exercise (<60 mins), performance does not really differ

  • Avoid heavy meals and junk food prior to exercising

  • Fuel yourself with some light and healthier choices such as: hummus, carrot sticks, yogurt, trail mix, granola bars, pretzels, fruit, acai bowl

  • Be sure to replenish lost energy stores, especially water!

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For more information on how fed and fasted states can affect one's exercise performance click here

The Academy of Nutrition and Dietetics recommends  a healthy diet with:

- a variety of foods

- an abundance of fruits and vegetables

- an adequate amount of high-quality protein

- limited quantities of fried/junk food

For more information visit eatright.org

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