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

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

Some Healthy Options

carbohydrates:

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

fats:

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

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

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!

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

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

​

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

​

Some Healthy Options

carbohydrates:

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

​

fats:

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

​

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

​

​

​

​

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!

​

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

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