Force Health Protection: Nutrition and Exercise Resource Manual
Force Health Protection: Nutrition and Exercise Resource Manual
Force Health Protection: Nutrition and Exercise Resource Manual
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2<br />
Overview<br />
of<br />
<strong>Nutrition</strong><br />
In this chapter<br />
you will learn<br />
about:<br />
◆ The different<br />
nutrients <strong>and</strong><br />
their functions<br />
in the body.<br />
◆ The various<br />
food sources of<br />
all the<br />
nutrients.<br />
There are six classes of nutrients:<br />
carbohydrates (CHO), proteins, fats, vitamins,<br />
minerals <strong>and</strong> water. CHO, proteins, <strong>and</strong> fat, also<br />
called macronutrients, are the energy providing<br />
nutrients. Vitamins <strong>and</strong> minerals, also called<br />
micronutrients, are needed in small amounts to help in<br />
energy metabolism. Water is the most abundant<br />
nutrient in the body <strong>and</strong> is essential for the normal<br />
functioning of all the organs in the body. All six<br />
nutrients will be discussed in detail throughout the<br />
chapter.<br />
Energy Providing<br />
Nutrients<br />
◆ Importance<br />
<strong>and</strong><br />
distribution of<br />
water in the<br />
body.<br />
CHO, proteins, <strong>and</strong><br />
fats provide energy. The<br />
ideal percentage of daily<br />
kcals from these<br />
macronutrients for<br />
optimum health <strong>and</strong><br />
performance are shown in<br />
the chart to the right.<br />
Carbohydrates<br />
Proteins<br />
10-15% total<br />
daily kcals<br />
CHO<br />
55-60% total daily kcals<br />
Fats<br />
< 30% total<br />
daily kcals<br />
CHO are found in grains, fruits, <strong>and</strong> vegetables <strong>and</strong><br />
are the main source of energy in a healthy diet.<br />
Unfortunately, many people think CHO are unhealthy<br />
<strong>and</strong> lead to weight gain. That notion came about<br />
because most people add high-fat toppings <strong>and</strong> sauces<br />
to their starchy foods. The two types of CHO are:<br />
<strong>Nutrition</strong> <strong>and</strong> <strong>Exercise</strong> <strong>Resource</strong> <strong>Manual</strong> 7