Nutrition 101

Tips and Motivation for Everyone!

What is Nutrition?

Nutrition is the ways our bodies use our food


Nutrition plays a key role in how our body and mind function, which is why it's so important to keep up with!

What are Nutrients?

In order to be healthy and work the way we want them to, our bodies must have certain nutrients. Nutrients provide energy, form body tissues, and are necessary for life and growth. There are 6 classes of Nutrients:



  • Carbohydrates

    = energy


  1. Sugars: simple and quick
  2. Starches: complex and long
  3. Fiber: moves your food through you
  4. Glycogen: immediate energy source




  • Proteins

    = repair/building blocks

Made of Amino acids

Essential amino acids: cannot produce on your own



  • Fats

    = energy storage

Saturated fats: BAD :( Ex. Fatty meats, butter, cheeses

Unsaturated fats: GOOD :) Ex. Fish, plant based oils, margarine

Trans fat: VERY BAD:((( added to foods for taste and texture. Ex. Fried foods/fat/fast foods


Cholesterol

- Lipoproteins


  1. LDL (Low-Density Lipoprotein), BAD type of cholesterol
  2. HDL (High Density Lipoprotein), GOOD type of cholesterol (pushes out bad cholesterol) , made in your body by exercising





  • Vitamins

    = cell health and growth


  1. Fat-Soluble Vitamins:

    Vitamin A: found in milk, yellow and orange fruits/veggies, eggs, dark greens,

    Vitamin D: found in fish oils, eggs, tuna, promotes Absorbtion

    Vitamin E: found in vegetables, oils, peas, nuts, whole grains, protects cells from damage

    Vitamin K: leafy vegetables like spinach, kale, broccoli, healthy blood vitamin


  2. Water-Soluble Vitamins:





Vitamin B(1-12)

Vitamin C: in (citric) fruits, helps immune system/ general health



  • Minerals

Sodium= BEWARE

Calcium= supports bone health, found in leafy green veggies and dairy products

Iron= supports blood health! found in red meat


  • Water

Absolutely Essential!



A balanced diet is eating the right amount of nutrients from each class.

Quick and Easy Tips to Get You Started!

Eat less C.R.A.P.
C - Carbonated Drinks (linked to obesity, kidney damage, and certain cancers)


R - Refined Sugars (processing is a no-no!)

A - Artificial Sweeteners/Colors (abnormal sugars hurt your cells)

P - Processed Foods (lots of added sugars, fats and sodium you don't want)



Eat more F.O.O.D.



F - Fruits and Veggies (where most of your vitamins and minerals come from)

O - Organic Lean Protein (great sources of protein and not too processed)

O - Omega 3 Fatty Acids (reduce inflammation(

D - Drink Water (flushes out your system and is essential for living)


Get in some kind of Exercise at least once a Day!


Drink half you body weight in ounces of water!


Don't eat 3 meals a day, instead eat multiple little snacks throughout the day!

It keeps your metabolism fast and effective.