INTRODUCTION

use these links or scroll down the page

• Introduction
• Calories
• Fat
• How Much Fat & Calories
• Your Weight, Fat & Calories

INTRODUCTION

Nutrition is the science of how your body uses the foods you eat. Your body is like a car or machine that needs fuel to burn so it will perform properly. Nutrients are fuel for your body.

Nutrition is a very complicated category. The following section will only give you some basic ideas and guidelines. Many books and other publications have been written on this subject along with many different opinions. We have tried to make this part of your total fitness program as simple as possible.

Nutrition is a very important part of any health, fitness or sports program.. Proper nutrition is essential to the good health of every child and adult. You may exercise everyday and become stronger and more flexible, but, if you don't eat the right foods, you will not be totally healthy. Eating habits have changed allot in the past few decades, making us all concerned about what we put into our bodies. Much fat was consumed that we now consider life threatening. Red meat was on every dinner table and hot dogs and bologna sandwiches for lunch were the American way. It's a good thing people walked everywhere and they didn't sit in front of the TV for hours without getting up to change the channel.

Parents and grandparents have been trying to get children to eat vegetables and fruits with very little success. Cookies, cakes, ice cream and chocolate seem to be the foods of choice for most young people as well as many adults. These high fat foods are very satisfying to most people's taste buds.

This section will help you realize the importance of eating the proper foods your body needs to become healthier and better prepared for exercise and sports participation.

Everyone requires the same nutrients to maintain good health, but, in different amounts. Children need more protein to help their bodies grow than adults who's bodies are beyond the growing stage.

Good nutrition involves the proper intake of calories, carbohydrates, proteins, fat, vitamins and water. Since everyone's physical condition and needs are unique, no diet and exercise program is adequate for everyone. Use the following rules as guidelines in your quest to be healthier. Adjust them as needed to fit your individual needs and results.

Calories and fat are the two most important areas you must be concerned with to maintain your present weight and fitness level. To determine the amount of fat and calories you should eat, use the following guidelines.

CALORIES

The best way to tell how many calories you will need to maintain or loose weight, is to write down everything you eat and drink for a complete week in the "Weekly Exercise & Nutrition Chart" (us the link at the bottom of this page). If you are satisfied with your present weight and the way you feel and perform, make only minor changes in your eating habits. If you need to loose or gain some weight or you are lacking energy during exercise or other activities, then you must carefully review what you have eaten in the past week and adjust your intake of fat and calories. Use the "Some Great Substitute" section (use the link at the bottom of this page) to help you find healthy alternatives to the high calorie, fatty foods you now eat.

FAT

Fat is a good energy source and helps carry vitamins your body needs to grow and develop. Although everyone needs fat in their diet, too much fat will make you overweight, unhealthy and less energetic and able to perform. The section below will explain the different types of fat and how much you should eat everyday.

Refer to the "Read the Labels" section (use the link at the bottom of this page) for information on how to determine the daily values and percentage of fat in the products you eat.

Polyunsaturated Fat: Found mostly in vegetables products such as avocados, vegetable oil, corn oil, etc. These fats are the best ones for you to eat. If eaten in moderation, they will give you energy to perform. Try to eat mostly polyunsaturated fats in your diet instead of saturated and monounsaturated.

Saturated Fat: Found mostly in animal products (red meat, whole milk, cheese, etc.) and cocoa butter, coconut oil and palm oil. These fats should be avoided.

Monounsaturated Fat: This type of fat is found in both animal and vegetable products and can be as bad for you as saturated fat if you don't burn it off during exercise. Try to avoid this type as much as possible.

How Much Fat & Calories DO You Need?

To determine how much fat and calories your body needs, you must first find out how much you are supposed to weigh for your height. Use the following chart to determine this figure, then proceed to the next chart to determine the amount of fat and calories you need. If you are not sure what size frame you have, ask a parent or other adult.
 
 

You should base your weight on what you are supposed to weigh and not what you actually weigh. If you are overweight for your height, use the appropriate columns on the next chart to determine your particular fat and calorie needs.

YOUR WEIGHT, FAT AND CALORIES

Use this chart to determine the amount of fat and calories you should be eating everyday. Determine your ideal weight using the above chart, then, find your ideal weight in the left hand columns of the chart below. Next, find the amount of fat and calories you should be eating from the other columns. Be sure to use the proper column that applies to you.

These figures are based on the average sized child or young adult. Since everyone is different, you must use these figures as a guideline only. Your actual intake of fat and calories may be different.

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