Lesson 8 PDF

PE 101 – Foundations of Physical Fitness
1
Lesson 8 – Nutrition & Fitness
Module 9 Nutrition and Fitness
In this module, you will be able to learn about the basic concepts in nutrition
and how it relates to the functioning of a physically well body. Throughout
the module, you will be determine the role of food in performance and
exercise activity.
At the end of this module, you will be able to:
1. identify the role of food and fluids in providing energy necessary for
everyday activities and in exercise.
2. determine the different basic food groups and how it affects the body’s
chemical and physical processes.
3. know the different types of fluids available for consumption, its effects, and
its importance to a healthy body.
4. know what food labels are and the importance of learning how to
understand each specific content.
5. learn how to read food labels and value the importance of nutrition and
positive life choices in reinforcing a healthy body.
6. realize the effects of proper exercise timing to the body and how it
contributes to good exercise performance.
Within the module, you will be provided with activities that are focused on
nutrition (e.g. reading food labels, understanding serving size). The lesson
will equip you with a basic knowledge and the appropriate nutrition that you
should give your body while you are living an active, conscious, and positive
lifestyle.
Nutrition
This module will be focused on the following topics:
I. Basic Food Groups (Proteins, Fats, Carbohydrates, & Fibers)
II. Vitamins & Minerals
III. Fluids
IV. Exercise Timing
V. Understanding Food Labels
Before the start of the lesson proper, you first have to understand what nutrition is and its
roles in maintaining a healthy and fit body.
What is Nutrition anyway? What does it exactly pertain to?
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Nutrition particularly refers to the science of food and how the body uses and
maximizes its purpose in health and disease.
Food can keep the body strong in as much as it can also be the cause of your
diseases.
Did you know that what you eat directly affects your body’s energy level?
Are you a fan of meat or vegetables? Do you like caffeinated or colored drinks more than
water? How much water do you consume in a day?
It was partially mentioned in the previous lessons that whatever you consume can directly
relate to the diseases you can possibly acquire in your lifetime; or, whatever you consume
and in how much amount you consume food and fluids, it can directly affect your body’s
energy level, well-being, and health.
Image Source:
Girl eating vegetables – http://www.youngandraw.com/why-eating-raw-foods-can-make-
you-a-healthier-person/
Man and sandwich - http://trendsnutrition.com/tag/appetite/#sthash.lvOmnRMe.dpbs
Can you still recall that it was also mentioned in the previous modules that, choices are
determining factors of your overall health and wellness? Why do you think learning about
nutrition is important?
Choosing the right food and fluids every single day could actually determine your
stature for a healthy and good quality of life.
Why do you have to monitor your food choices? What is its exact role through your fitness
journey?
Starvation vs. Thirst

It is said that your body can last up to seven to ten (7-10) days without food but only
three (3) days without water. Water is such an essential component in the body which
fuels the proper circulation of blood. This then promotes efficient functions of the
internal system.
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The answer is very simple, you always have to constantly monitor your food choices to:
A. maximize your fitness goals
B. protect you against many forms of diseases
Image Source:
Balanced Diet -
http://www.essentials.co.za/lifestyle/dont-throw-
away-leftover-food-use
How can you do this and how can you be successful in making the best food choices for
yourself?
1. Knowledge about food nutrients

Simply by having a great deal of knowledge about the necessary nutrients available in
food and the right amounts to take in, you will be successful in making the right food
choices for yourself.
Your body requires two main nutrients called, macronutrients and micronutrients, as
well as fluids to function at its optimum, later in the module, these fluids and nutrients
will be discussed in detail.
2. CHOOSING the RIGHT diet

Another thing you need to learn about nutrition is to choose the right diet that you
appreciate, that is affordable, and that is available anytime you need it.
Having a right or proper diet is an area of your life which you have total control of.
Nutrition is focused at requiring you to absorb all the essential nutrients that your body
can get from different kinds of food and fluids; because, unlike plants who can make
their own food by absorbing compounds from the soil, your body is very much not
capable of this.
Once food has been taken into the body, the process of digestion begins. Digestion is the
process in which the body breaks down the food into usable energy.
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Image Source:
Digestion - http://www.english-online.at/health_medicine/nutrition/nutrition-how-the-
body-uses-food.htm
Calories – http://suncoastsalts.com/the-cdcs-guide-to-basic-food-groups/
This energy comes in the form of calories. Your body requires certain amounts of calories
in a day to function effectively, later you will find out the effects of taking in the right
amount of calories as well as the lack of it.
Image Source:
Food nutrients puzzle - http://www.petfoodnutrition.com/canadas-food-guide/
Choosing food - https://gogirldiet.wordpress.com/tag/fitness/
All nutrients absorbed within the body through the process of digestion can be of good use
for growth and the proper functioning of several processes within your body.
In this module, you will discover how much amount you are supposed to take in and how
much calories you should avoid in order for you to have a healthier life.
Observing the right amount of food is also a step for you to achieve success through your
fitness journey.
I. Basic Food Groups

Are you familiar with the basic food groups that your body needs on a daily basis?
Basic Food Groups refer to the classification of the different kinds of food based on the
type/s of nutrients and energy that they can provide the body. These food groups are
known as and are usually illustrated in the form of a Food Pyramid, just like the picture
shown below.
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Image Source:
Basic Food Groups - http://suncoastsalts.com/the-cdcs-guide-
to-basic-food-groups/
These basic food groups can then be classified into three (3) different categories which
are known as:
I. Macronutrients
This classification of food group may contain:
A. Proteins
B. Fats
C. Carbohydrates
These are all direct sources of energy that your body can absorb and use for several
internal processes (e.g. transport of blood, organ system functions) and for you to be
able to function properly.
II. Micronutrients
While micronutrients on the other hand, are food groups which contain vitamins and
minerals that your body needs in little amounts. These things work hand-in-hand
with other macronutrients taken from food and fluids to be synthesized and
processed into usable energy forms that your body can utilize.
III. Fibers
Fibers are indigestible substances found in food---usually it comes from plant sources.
They are a specialized type of nutrient that are very essential for digestion. They serve
as cleansers of the intestinal tract because they aid in the passage and absorption of
food in the body.
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Image Source:
Macronutrients – http://www.caraclarknutrition.com/combining-macro-nutrients-to-stabilize-blood-sugar/
Micronutrients – https://therunningbug.co.uk/training-advice/runners-
diet/nutrition/b/weblog/archive/2012/02/14/vitamin-and-mineral-needs-for-runners-spring-marathon-training-
II. Vitamins & Minerals plan.aspx
Fibers - http://healthdefine.com/nutrition/fibers-friends-of-diets
I.A. Macronutrients – Proteins

Aside from being taken from food sources, the organ systems found in your body are
actually composed of different kinds of proteins.
These proteins are made up of amino acids that pack together to form tissues and
organs. From your hair, nails, skin, and organs, proteins are the most essential
component or structure that make-up these tissues.
Aside from this, when amino acids bind together, they can be responsible for tissues to
heal and to repair. This allows your body to recover from any form of diseases, traumas,
or injuries.
Image Source:
Amino Acids -
http://legacy.owensboro.kctcs.edu/gcaplan/anat/Notes/
API%20Notes%20D%20organic%20chem.htm
Our bodies require twenty (20) different types of amino acids which work best in
supporting the different processes that occur in small or large scales within our bodies.
The functions of proteins are complex, so much so that, our bodies can’t be able to fully
produce them in large quantities over a certain period of time.
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This is where food (an exogenous source), takes a huge role in providing the body with
the necessary amounts of proteins.
Do you know any protein-rich food? Can you identify some of the protein food you
consume on a regular basis? Are you eating this type of food daily?
In nutrition or in your regular diet, proteins come in two (2) different forms, which
are known as:
 Complete Proteins
Complete proteins are a type of protein that contains all of the essential amino acids
you need for your tissues.
This type of protein is very much abundant in food sources like: fish, pork, beef,
poultry, and eggs.
In short, complete proteins are usually found from animal sources that people have
been consuming for generations.
Image Source: Complete proteins –

http://www.return2health.net/articles/protein-packs-a-
punch/
These types of food give the body the enough nutrients it needs for different
important bodily processes like, effective muscle contractions and internal organ
functions.
Without complete proteins, the body’s tissues, particularly the muscles, will waste
away and lose its size and integrity.
 Incomplete Proteins
The second type of protein found in food are called incomplete proteins. These types
of proteins come from plant sources that have low or very little traces of essential
amino acids.
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Vegetables and fruits are the main sources of incomplete proteins and they can be
mixed or paired together with complete proteins for you to have a balanced diet.
Image Source:
Incomplete proteins –
http://healthyeating.sfgate.com/determine-types-
proteins-food-5910.html
Some examples of food that have incomplete proteins are: spinach, broccoli, nuts,
and grains.
Both of these proteins (i.e. complete & incomplete) come from different food sources
that are readily available in the market for your consumption daily.
I.B. Recommended Intake – Proteins

But, how much complete and incomplete proteins are you supposed to take in a day?
How can you determine whether you are taking in excess or too little protein in your
diet?
The actual recommended intake for proteins in a day for people who are not exercising
or sedentary is only at 0.8 g/kg of body weight.
But, if you are active and regularly engaged in activities your body requires at least 1
gram of protein in relation to your body weight.
Image Source: Eating Protein -

http://www.popsugar.com/fitness/Health-Benefits-
Protein-35062943
What does gram per kilogram body weight mean?
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What this means is that you simply multiply 0.8 g or 1.0 g to every pound of your body
weight to determine how much protein you are supposed to consume in a day.
Protein Intake – Calculation

Try this example for you to determine how to get the protein recommended intake in
a day:
GIVEN:
Person A = 55 kgs.
Recommended Protein Intake (Sedentary) = 0.8 g
Recommended Protein Intake (Active) = 1 g
1. Say for example you are sedentary, the formula now is:
Recommended Protein Intake = 0.8 g x body weight
2. In this example the person weighs 55 kilograms, translating it into the formula it
will now become
Recommended Protein Intake = 0.8 g x 55 kg
= 44 g protein/day
What this simply means is that this person must ideally take in 44 g protein/day.
Anything beyond that is considered to be an excess, and should be burned off through
exercise.
But if this person is leading an active lifestyle, he/she must not exceed 1.0 g/kg of his
body weight.
Generally the rule in fitness is that if you consume between 0.8 – 1.0 g of protein a day, it
can contribute to helping you build muscles and lose excess fat in your body.
Anything beyond the recommended protein intake will result to:

 Severe dehydration and complications within the internal organs
The organ targeted due to excess amounts of proteins are your kidneys. This is
because this organ is mainly responsible for processing traces of proteins and
other minerals found in your body.
The kidneys flush out all the other nutrients that you no longer need through the
excretory system (i.e. urinary tract, rectal tract), if protein levels in your body
become too high, the kidneys will have a hard time processing eventually, causing
its failure.
It depends!
The amount of protein you take within the day is dependent on factors such as: body
weight, body composition, physical activity level, type of physical activity, illness, or
injury, among others. The safest maximum amount of protein that you can take in is
actually set at 1g/kg of your body. Anything beyond that can cause imbalance.
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 Stored Fat and Weight Gain

Another thing is, if you are sedentary and you tend to consume a lot of proteins in
your diet, the tendency is that the body converts this into stored fat and you start
to gain extra weight.
On the other hand, too little amount of proteins will result to:
 Improper Cell Functions
When there is too little protein in your system, cells are signaled to lose its ability
to function effectively, eventually leading to the breakdown of your tissues.
This then will result to different musculoskeletal injuries and other forms of
diseases.
 Malnourishment
The worst case is that your body will become malnourish because of the lack of the
necessary ingredients needed for your daily functions.
Are you a vegetarian? Or you have protein restrictions because of other reasons?
Proteins are macronutrients all necessary for your growth and development.
Whatever type of food you consume, it can either contain little or too much proteins,
what’s important is for you to know how to level them out.
I.C. Measuring Protein Intake

You might be thinking, how am I supposed to measure 0.8g – 1.0g of proteins daily?
What do I have to do to achieve this?
Here are some possible ways on how you can measure your protein intake:
1. Find a Nutritionist
One of the best ways of really monitoring your
food intake is by asking the help of a trained
Nutritionist.
These people have carefully gone through a

field of study directly focused on the study of
food and the energy it can bring to the body.
You can consult the help of nutritionists to Image Source:

develop a diet plan for you in terms of protein Nutritionist -
http://aacos.com/2014/03/11/registered-
consumption and balancing it together with the dietitian-nutritionist-can-help/
other food groups.
Though a major disadvantage of this method is that, it’s tedious and very
expensive.
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2. Measure your food

Another way that you can do to measure your protein intake is to measure your
food by using measuring cups and a gram weighing scale.
Image Source:
Measuring cups - http://www.gourmetsleuth.com/ingredients/detail/dry-measuring-
cups
Gram weighing scale - http://fileid-2311.hargaponsel.info/
3. Use a Protein Estimate List

There are also a lot of protein food lists available on the internet where you can be
sure how to measure your food intake. Like these examples:
1 cup of milk has 8 grams of protein, while 8 ounces of yogurt contains 11 grams
of protein.
3 ounces of meat contain 21 grams of protein, while a cup of dry beans contains 16
grams of protein.
But all three of these solutions, may one way or another, become very expensive and
complicated ways of measuring your protein intake.
If you don’t have measuring cups or weighing scales and you don’t know any nutritionists
for measuring and monitoring your food intake in general, what you can do is:
4. Make a visual estimate

A visual estimate is a way of measuring how much food intake you are
supposed to be putting in your body.
This method maximizes the use of your keen sense of sight and your hands to
create a mental picture in your head of how much food is ideal for you.
What you only need here are your hands and fingers to determine how much
protein you are supposed to take in from a single serving.
They need meat!

Bodybuilding is a special kind of sport where individuals enhance their physique
through rigorous exercise and a strict diet. This sport highly requires protein intake
at higher amounts compared to their sedentary and aerobic performing
counterparts.
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The serving sizes or portions actually vary for men and women. You will find
throughout this lesson how to measure each of the proper portions for each
nutrients you need to consume daily.
If you are a male the appropriate serving size of protein daily is about two-palm
sized, while for women it is just a one-palm sized portion.
Image Source:
Protein Proportions - http://www.precisionnutrition.com/calorie-control-guide
This visual method is about the same estimate of 0.8 g – 1.0 grams of protein per
kilogram body weight.
Are you eating meat this way? Or maybe you are eating it in excess?
Proteins are an important form of macronutrient that you need to consume on a daily
basis. You need them in the right amounts to make your tissues function and perform
well.
Without proteins, your body will not be capable of undergoing good development and
growth, as well as promote the healing of your tissues and organs.
I.D. Macronutrients – Fats

The second macronutrient you need are fats. Yes, fats! You need them in your body.
Image Source:
Lipid Bilayer - http://biology.tutorvista.com/biomolecules/lipids.html
Dairy Fat Products - http://www.webmd.com/lung/copd/ss/slideshow-energy-
boosting-foods
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Why? Because fats are a very good source of

usable energy for your daily activities. They
actually have more than twice the calories per
gram compared to carbohydrates.
Fats are also known as lipids and not only are

they used for energy but they serve as a good
insulator of the body.
They provide support and cushion for the Image Source: Fat Products -
organs protecting it from trauma and other forms https://y12hb.wordpress.com/2013/03/25/fats
of danger. -lipids/
Fats are used up by the body mostly during rest and light activities. Like proteins
they also come in many forms depending on how the body will use it up for energy.
Some forms of fats are even carriers of vitamins A,D,E, and K; that’s why too little of it
is not a good sign of health. But also, too much of it, can bring many different diseases
like the ones that were discussed during the lesson of the Cardiovascular System.
Fats/Lipids may come in different forms and can be seen in specific types of food that
you eat daily. The different classifications of fats are known as:
1. Saturated Fats
The first kind of fats are known as, Saturated fats. This is usually known in health as
the “bad fat” much the same as the LDLs or Low-density Lipoproteins that were
discussed during the cardiovascular system.
These types of fat are characterized as being solid in room temperature and are
mostly found in animal products.
Saturated fats are either processed and are directly included as ingredients in many
forms of food particularly baked or churned food.
Examples of food that are high in saturated fat are: butter, whole milk, cheese, ice
cream, palm and coconut oils that are found in baked products like cakes and cookies.
Are you a fan of consuming food that are high in saturated fat?
If you are and you currently are living a sedentary lifestyle, this would take a direct
toll on your health.
Remember our discussion about health-related diseases? When saturated fats are in
excess in the body this increases your risk for cardiovascular diseases, cancer, and
obesity.
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Image Source:
Butter – http://www.eatthebutter.org/eat-butter/#why-fat
Whole milk – http://canigivemybaby.com/whole-milk/
Cheese – http://dir.indiamart.com/impcat/cheese-powder.html
Ice cream – http://www.pbs.org/food/the-history-kitchen/explore-the-delicious-history-of-
ice-cream/
Oil – http://jewelpie.com/15-common-food-items-that-are-gst-free/
Baked products – http://www.motherearthnews.com/real-food/how-to-start-a-home-bakery-
zmaz76zhar.aspx
What these saturated fats do is that it increases the levels of concentration of Low
Density Lipoproteins (LDLs) in the body therefore, further increasing cholesterol
levels in the blood.
If a person continues to live in a sedentary lifestyle and have a poor diet, the results
will be irreversible. Several forms of illness and disease may eventually lead to
different complications and worst, will be a cause of a person’s death.
Image Source:
Unhealthy body - http://www.rafflesmedicalgroup.com/patient-
education/article-detail/belly-unhealthy
Exercise & diet - https://www.theodysseyonline.com/will-fail-
your-diet-exercise-this-time
Coconut Oil
Coconut oil is a good source of fat only when it is in its rawest form. But once coconut
oil has been exposed to extreme heat through cooking, it curds and becomes a type of
oil which contains the highest form of saturated fats. Fats when exposed to high heat
have the tendency to convert into saturated fats that can be harmful to the body.
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But, the continuous intake of these types of food can still be repairable through the
process of incorporating regular physical activity/ies and maintaining a proper diet.
Because, as mentioned in the earlier parts of the module, fat can be utilized as a
source of energy during light and strenuous activities.
So, even though fat is a source of usable energy in the body, it is still a food source that
you should strictly observe especially when sources come from saturated fats.
2. Unsaturated Fats
The second kind of fats are known as unsaturated fats.
This type of fats are characterized as being liquid in room temperature and primarily
found in vegetables and seafood.
Unlike saturated fats, unsaturated fats accumulated in the body will less likely cause
or contribute to health-related diseases like CV diseases, cancer, and obesity.
Thus this type of fats are known as the “good fats” much like the High-density
Lipoproteins or HDLs that were discussed during the Cardiovascular System.
This type of fats may also come in two forms and these are either:
 Polyunsaturated fats
What are polyunsaturated fats? Which types of food have this nutritional content?
What are the effects of consuming this type of nutrient to the body?
Polyunsaturated fats are primarily derived from nuts, seeds, green leafy vegetables,
and seafood. They are usually high in omega fatt y acids that help reduce the risk
of cardiovascular diseases.
Much the same as your High-Density

Lipoproteins or HDLs, polyunsaturated
fats are also considered as the “good fats.”
Consuming these types of food on a

regular basis can lessen your risks for
obtaining health-related diseases that are
associated with high fat concentrations
within the bloodstream. Image Source: Unsaturated Fats -
http://www.made4healthiness.com/nutrition/lifti
ng-the-lid-on-unsaturated-fats/
Olive oil
The best kind of commercially produced oil available in the market is olive oil. This
product contains the highest amount of unsaturated fats that help decrease your bad
cholesterol and increase your body’s good cholesterol. Using it for cooking is the most
ideal way of keeping a “bad fat” free body that is well and functional.
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Image Source:
Nuts – http://www.glossophilia.org/?p=7704
Leafy Vegetables – http://www.zmescience.com/medicine/mind-
and-brain/leafy-green-brain-06072015/
Fish – http://omega3fishoilsupplements.net/discover-the-omega-
3-fish-oil-benefits/
Sunflower oil - http://www.onlyfoods.net/sunflower-oil.html
Fish oil – http://www.leanitup.com/review-the-complete-fish-oil-
buyers-guide-26-top-products-reviewed/
Olive oil – https://www.yardenit.com/culture-of-israel/olive-oil/
Other sources of polyunsaturated fats are oils found in olives and sunflowers that
can be used as an ingredient for cooking; while oil derived from fishes are usually
prescribed by doctors as forms of supplements for the body.
 Monounsaturated fats
The second kind of unsaturated fats are
known as monounsaturated fats.
Not all meat products contain high

concentrations of saturated fats or “bad
fats,” a lot of them may also contain
abundant amounts of monounsaturated
fats.
Is steak or red meat a usual diet for you?

Are you a fan of guacamole, where the
Image Source: Seafood - http://www.fitday.com/fitness- main ingredient is avocado? How about
articles/nutrition/fats/unsaturated-fats-your-body-
chemistry.html
milk, is it a part of your regular diet?
Red meat, seafood, whole milk products, nuts, and high fat fruits like avocados and
olives are some examples of food that contain high traces of monounsaturated fats.
Amongst all the different categories of fats, monounsaturated fats are the healthiest
source of fats that your body can use and utilize. This type of fats are high in amino
acids that have the ability to lessen your “bad fats” and increase your “good fats.”
Therefore, including it in your regular diet, will help decrease your chances of
obtaining health-related diseases.
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Image Source:
Red Meat – http://blogs.scientificamerican.com/observations/red-meat-eating-
increases-risk-of-early-death/
Whole milk – http://canigivemybaby.com/whole-milk/
Avocados – http://www.medicalnewstoday.com/articles/295427.php
Olives – http://olivesfromspain.us/
3. Hydrogenated or Trans Fatty Acids

The last type of fats are known as hydrogenated fats or Trans Fatty Acids.
Ever heard or read anything about this kind of fat? Have you seen this written in
packets of your favorite snack?
These are fats that result when hydrogen is added to liquid oil to make it more
solid. This process is known as hydrogenation.
Hydrogenation transforms unsaturated fat so they take on characteristics of saturated

fats.
Image Source:
Margarine – http://www.tabletmag.com/jewish-life-and-religion/116495/just-
say-no-to-margarine
Hydrogenated Products – http://www.beetsandbacon.com/category/carbs/
The best and most simple example of this is margarine. Margarine contains Trans
fatty acids in high concentrations.
Is this really bad? Not really, only when taken in excess.
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As was mention earlier in the lesson, the body not only needs good fats it also needs
the bad ones to balance out all the processes that occur within it.
But, when hydrogenated fat products are consumed in high amounts the result would
be an increase in your total blood cholesterol and Low Density Lipoprotein levels.
Processed food usually contains high levels of Trans fatty acids.
Chips, French fries, chicken nuggets, chocolates, hotdogs, sodas, and beers contain
high traces of Trans fatty acids that can be harmful to the body.
Do you love eating chips? Do you drink alcohol more than once a week? Are you a fan
of coke and other types of soft drinks?
You better start improving this habit because not only do these food contain high
concentrations of trans fatty acids, they also contain high levels of salt and sugar that
can be very harmful to your kidneys and your blood sugar levels.
I.E. Recommended Intake – Fats

Did you know that your body is well capable of producing its own cholesterol?
Yes, your body is able to produce cholesterols even when dietary cholesterol is limited.
This is because cells inside your body need these compounds for cellular power.
Though your body is well capable of doing this, you still need the support of other food
products for added energy because you are constantly moving and active.
What do you think is the recommended fat intake that you should have daily?
The recommended fat intake per day is between the ranges of 5 – 20 grams.
Just like in measuring proteins, fat intake can be measured through the use of a visual
estimate. The same way with proteins, this varies for men and women because of our
unique sizes.
Image Source: Fat Proportions -

http://www.precisionnutrition.com/calorie-control-guide
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If measuring materials and nutritionists are not available for your use, you can just use
your thumb to make an estimate of how much you are supposed to be eating from your
plate in a day.
The serving size for men is about 2-thumb sized, while for women it is only a
single-thumb sized of serving.
Any forms of fats that were discussed earlier in this module should only be taken in this
amount because anything greater than this, you create bad habits for yourself and it will
take a toll on your health.
Do you consume this much daily? Or you are going over board? Whatever it is, you can
use this visual guide to help you in being more conscious about your fat intake.
Life Hack!
If you want to lose weight, do it gradually. Try taking off some of the saturated food that
you consume daily. You’ll be surprised that you’ll instantly lose that dreading 5 pounds that
you have been so worried about for too long.
I.F. Macronutrients – Carbohydrates

The next macronutrient which is essential to your body’s effective functioning is known
as carbohydrates.
In this day and age, and through the influence of technology and information, girls have a
natural inclination for hating this macronutrient. Sometimes they dread this to exist in
their diet that they choose to totally eliminate it.
During this portion of the lesson you will be well informed as to how important this is in
the body and that eliminating it will only bring you harm in the long run.
Carbohydrates are the most important macronutrient needed by the body.
Image Source:
Carbohydrates - http://gymflow100.com/food-
high-in-carbohydrates-are-diet-killer/
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Just like fats they are a very reliable source of energy. During movements this is the
first form of energy readily used up and burnt by the body to support several organ
system processes.
Carbohydrates are particularly needed by blood cells, without this type of nutrient,
cells will not be able to function effectively and efficiently.
Image Source:
Corns & Grains -
http://scotchclubyeg.com/clearing-the-
muddy-waters-of-scotch-and-whisky-
labelling/
When carbohydrates are broken down into usable energy the product it forms are
known as glucose. Glucose is a simple sugar that the cells in our bodies use for fuel.
Without glucose most of our energy will be taken from other forms of macronutrients;
and this would be a direct sign of malnourishment and can be very detrimental to your
health.
Carbohydrates or carbs may come in many forms like breads, rice, pastas, corns, grains,
and other seeds. They are a big chunk of your diet and are a very good source of
calories. These types of food are ideally paired with proteins and fats.
I.G. Recommended Intake – Carbohydrates

What do you think is the recommended intake for carbohydrates?
Since this macronutrient is readily used up for energy by the body, a chunk of your diet
must consist of 45-65% of your total daily calories.
Anything less would make you inefficient in movement and your body will have a hard
time absorbing all the other nutrients you put in your body.
Because glucose, like fats are also carriers of other nutrients within the
bloodstream, enabling oxygen and nutrient delivery to be very efficient through your
system.
While anything in excess may cause feelings of fatigue and problems with excess body
fat.
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See if you are living a very sedentary lifestyle and you have no control over your
carbohydrate-intake, your body also turns this extra fuel into stored fat, just like what it
does with your excess proteins and fats.
This build-up of stored fat will eventually lead to health diseases and problems.
Since the recommended intake for carbohydrates should be 45-65% of your total daily
calories, how can you be able to measure this?
Again you can be guided using the visual estimate technique. The same goes for all the
other nutrients, consumption for males and females vary, in that you guys need higher
percentages of carbohydrates because you generally have a bigger built than women do.
Image Source:
Carbohydrate Proportions - http://www.precisionnutrition.com/calorie-control-
guide
For males the ideal serving size of carbohydrates per meal is about the size of 2-
cupped hands, while for females it is just the size of a single-cupped hand.
This serving size together with the right protein and fat serving size can already be
considered as a balanced diet because all the necessary macronutrients needed by the
body are already found in a single serving.
Carbohydrates may come in many forms but, you also have to watch which types of food
give you a feeling of fullness but lack the necessary nutrients your body needs.
Any type of food that is high in sugar but contains very little nutritional content are
known as empty calories.
They may also come in many forms and can be addicting at times because they trigger
the brain to feel satisfied and full but the body is not getting enough nutrients from
these food.
Do you love candies, chips, donuts, soft drink, ice cream, and cookies?
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Portions vs. Elimination

In losing weight, it is not about eliminating certain kinds of food from your diet that
matters, but rather, your ability to maximize the visual estimate technique. Learning
how much food your supposed to take in at a given period can give you a healthier
dieting technique.
These are different types of empty calories that

you might be consuming on a regular basis.
They may seem to satisfy your cravings and

make you feel full but generally your body is
not obtaining the necessary nutrients it needs
to function properly.
As much as possible, if you cannot totally

eliminate this yet from your system, try
avoiding it little by little by not purchasing these
items from the grocery store.
These types of food are typically known as

“wants” more than “needs.” These are food
choices that you can do away with but you
purchase them just because you want or are Image Source: Empty Calories -
https://nickatitley.wordpress.com/tag/good-fat-
craving for them. bad-fat/
Is this a part of your usual grocery trip? If it is, maybe it’s time to consider lessening your
consumption of empty calories.
Not only are they packed with sugars but they also contain high traces of
hydrogenated and saturated fats that can cause you health problems in the long run.
I.H. Other Nutrients – Fibers

This next type of nutrient is a specialized type of carbohydrates. These food are often
overlooked in a diet and are collectively known as, fibers.
Fibers are non-digestible carbohydrates that are mainly found in plants.
Since they are non-digestible in nature what these types of food only do is to pass
through the intestinal tract.
They are mainly responsible for aiding in proper digestion and bowel movements.
Fibers may come in all forms of vegetables, grains, and seeds. Without fiber in your
diet, your digestive tract will not be cleansed properly and you will have a hard time in
digestion.
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Image Source:
Vegetables - http://www.positivelyplantbased.com/low-fat-high-fiber-diet.html
Grains - http://www.amazingofcambodia.com/the-16-most-surprising-high-fiber-foods/
Other sources of fibers are breads, crackers, cereals, grains, and oats.
I.I. Recommended Intake – Fibers

What is the recommended daily intake for fibers?
The recommended daily intake for males is at 38 grams and for females it’s only
25 grams.
On an estimate using the visual hand technique, the serving size for fiber should be about
2-closed fist sized for males, and one closed fist sized for females.
Image Source:
Fiber Proportions - http://www.precisionnutrition.com/calorie-control-guide
This way the body is sure to pass all the other nutrients it no longer needs from the
digestion process. A high fiber diet is usually recommended by a lot of physicians
because of its ability to cleanse the body from toxins and waste products brought about
by regular food intake.
It aids in weight loss because it gives the body a feeling of fullness and satisfaction thus,
decreasing your cravings for food and limiting your intake.
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Here are some other benefits of having a high-fiber diet:

 Increases health-promoting digestive bacteria.
 Reduces cholesterol and fat cell levels.
 Keeps defecation regular.
 Increases satisfied appetite.
 Reduces blood sugar levels, and regulates insulin response.
 Reduces risk of coronary heart disease and other forms of diseases
II. Micronutrients
The second essential nutrient needed by the body
are known as, micronutrients.
What are micronutrients?
Unlike macronutrients that are highly needed for

energy production and effective functions of the
body, micronutrients are only needed in
miniscule amounts by the body.
They aid in producing several enzymes,

hormones, and other substances that are very
essential for your growth, development, and
healing.
The two types of micronutrients essential to the Image Source: Micronutrients -

body are: Vitamins and Minerals. https://acmwc.com/2014/11/20/supercharging
-your-brain/
Though the body only needs these things in small traces, the lack of these nutrients can
also be a major threat to your health and development.
Vitamins and Minerals are assistants of macronutrients in breaking down and

synthesizing of products within the body to aid in proper chemical regulation and in
several other processes found in cells and in tissues.
II.A. Micronutrients – Vitamins

The first kind of micronutrients are vitamins. What are vitamins?
Maybe you are already familiar with some vitamins and you probably are taking some on
a regular basis.
Vitamins are organic substances required in small amounts by the body. There are
actually thirteen different kinds of vitamins that when taken in adequate amounts can
lead to good health and wellness.
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These things provide no direct energy but they are

mostly responsible in unleashing the stored
energy in carbohydrates, fats, and proteins when
they breakdown through the process of digestion.
Not only do vitamins release stored energy found in

macronutrients but they play a huge role in the
production of blood and the maintenance of the
nervous, skeletal, and immune systems of the
body.
But, just like all the other nutrients, when vitamins

are taken in excess, they can become very harmful
and poisonous to the body.
All vitamin sources come from fruits, vegetables and

grains. Not only are these things packed with
macronutrients and fibers, they are a very good
source for several vitamins that are essential to your
Image Source: diet.
Micronutrient Food -
<CUT>
http://musclebuildingnetwork.com/dieting/sour
ces-of-micronutrients/ Before learning about the different kind of vitamins,
Other Micronutrient sources - you first have to know what free radicals and
http://lf2015springa73014.blogspot.com/2015/0
5/key-micronutrients-important-for-teen.html
antioxidants are.
Free radicals are highly reactive radicals that can start a chain reaction like dominoes
in the body. They attack healthy cells occurring through series of chain reactions that
can contribute to cell damage and its proper functioning.
It is actually naturally created by human cells but they may also come in high
concentrations from environmental sources such as smoke and radiation (carcinogens).
Since vitamins are responsible for protecting the body through strengthening the
immune system, these vitamins start to release antioxidants.
What are antioxidants?
Antioxidants are molecules which can safely react with free radicals. What they do
is that they terminate the chain reaction of free radicals before vital molecules are
damaged.
If your body lacks the enough vitamins it needs on a daily basis, antioxidants can’t be
released within your system exposing your body to many forms of infections and
diseases.
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Image Source:
Free Radicals & Antioxidants -
http://www.livinglongerlivingstronger.com/products/mistify/
Vitamins protect you from harm and they always trigger the appropriate response in
case any form of intruder will get inside your body.
In this part of the module you will learn, how important each of these vitamins are in the
body, and the different food sources in which these vitamins are abundant.
Just like fats, vitamins come in different forms, and these are:
 Fat-soluble vitamins
Fat soluble vitamins are composed of Vitamins A, D, E, and K.
Remember during the earlier parts of the lesson that fats are carriers of vitamins
and other nutrients?
This is the reason why Vitamins A, D, E, and K are fat soluble because they are
carried out and synthesized by fats or lipids.
These vitamins are stored in the liver or fat tissues of the body and they are
generally responsible for synthesizing or breaking down other nutrients.
But, each vitamin in itself also play specific roles which are:
 Vitamin A – aids in efficient eye function. Food sources for vitamin A usually
come from sweet potatoes, carrots, dark leafy green vegetables, fish, and
liver.
Supplements & Multivitamins

If you know that you cannot religiously consume food that are high in vitamins and
minerals, you can always purchase supplements and multivitamins. These
compounds will serve as your alternative sources of essential nutrients that would
help you fight off different diseases and infections.
 Vitamin D – is responsible for absorption of calcium. Food sources high in

Vitamin D include animal products like beef, egg yolks, cheese, and fish oils.
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 Vitamin E – is used for protection from free radicals. Examples of food high
in Vitamin E are spinach, almonds, and sunflower seeds.
 Vitamin K – is important for blood clotting and tissue repair. Food sources
that have Vitamin K in high amounts are green leafy vegetables like kale,
spinach, broccoli.
Image Source:
Fat Soluble & Water Soluble Vitamin Sources -
http://spoitex.com/diet-tips/vitamin-b-foods/
 Water-soluble Vitamins
The second form of vitamins are water-soluble vitamins.
These types of vitamins are composed of Vitamins B and C that are further classified
into more complex vitamin structures.
Unlike fat-soluble vitamins that are synthesized or processed by lipids, water soluble
vitamins are synthesized in the bloodstream where water is abundant in the
form of plasma.
 Vitamin B – is mostly responsible for cellular metabolism or how the cell

converts chemicals into usable energy. Food sources where you can get
vitamin B are from fish, meat, eggs, cheese, among others.
Image Source: Vitamin C -

http://www.stylecraze.com/articles/top-vitamin-c-rich-
foods/
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 Vitamin C – is very important for the growth and repair of your tissues. Food
sources can come from fruits that are mostly citrus in nature. The sourer the
fruit is, the more it is packed with vitamin C.
Both vitamins (fat-soluble & water-soluble vitamins) are critical for ensuring your
body’s growth and development.
Ensuring the proper balance of these fat-soluble and water-soluble vitamins protects
your body from infection and several forms of invaders that are brought about by factors
in the environment.
Do you love eating vegetables? Or maybe you are the exact opposite and prefer meat
instead?
Fruits, vegetables, oils, and nuts are direct sources of food that contain fat and water-
soluble vitamins. The best way is to always include this in your diet.
Say for example, instead of snacking on a bag of chips, maybe you can replace that with a
cup of peanuts. Or maybe instead of having a slice of cake for dessert, why not trade that
with an apple or pear?
Image Source:
Chips –
http://www.womenshealthmag.com/f
ood/foods-with-sodium
Peanuts –
http://www.dreamstime.com/stock-
photo-cup-peanuts-wooden-board-
white-background-image58340266
Cake Slice –
http://www.wowfactordesserts.com/C
lientResources/FreeTentCards.aspx
Fruits –
http://www.timigustafson.com/2009/
comparing-apples-and-pears-body-
shapes-differ/
See these things may be simple, but in the long run you are securing a lifetime of health
and wellness, free of diseases and physical complications.
Learning about these different food groups and nutrients are all important ingredients
for you to better understand food labels. This way you can be sure of securing good food
choices for yourself after this course.
II.B. Micronutrients – Minerals

The second and last essential micronutrient needed by the body are minerals.
Do you know where minerals come from?
Yes, minerals come from the soil. These are compounds that get absorbed by plants and
animals that end up on your plate and in turn get absorbed by your body.
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The body only needs minerals in very small amounts, this is because their only role is
to interact with other vitamins to perform the work that they are supposed to do
within the body.
Image Source: Minerals -

http://divinehealthfromtheinsideout.com/2012/05/the-role-of-
minerals-in-the-body/
An example of this is a balance of calcium, phosphorus, magnesium, zinc, fluoride,

chloride, manganese, copper, and sulfur. When joined together with Vitamin D these
mineral and vitamins become very essential for the health of your bones.
Other essential minerals in the body are sodium, potassium, iodine, iron, selenium,
and zinc.
All of your food sources contain traces of

minerals one way or another. This is because
ingredients of food are mainly made from
produce that are found in animals and plants.
But, there is one special mineral that your

body needs in specific amounts. Among all the
minerals mentioned which do you think is the
mineral responsible for transporting oxygen
within your body?
Image Source: Iron -
Among all the other minerals, Iron promotes http://www3.imperial.ac.uk/newsandeventspggrp/
imperialcollege/newssummary/news_19-2-2014-
proper oxygen transport all over the body’s 16-18-37
system.
Traces of iron are found in blood where oxygen attaches themselves and are carried out
through the body.
A deficiency in this mineral would result to a condition called Anemia. This usually
occurs in women who are experiencing their monthly periods.
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30
That is why the daily recommended

intake of Iron-rich food for women is at
15 mg/day, to replenish lost supply
brought about by menstruation.
When anemia is not prevented the disease

will further result to weakening of the
bones and other parts of the
musculoskeletal system causing it to
become thin and brittle prone to different
types of musculoskeletal injuries.
Image Source: Anemia –
http://www.litairian.com/cosmic-codes-anemia-cure-
intense/
Stronger with Spinach!

Out of all the list of iron-rich food available, spinach provides the highest amount of
iron content in the blood. Ensuring that you take in other leafy green vegetables will
help you fight iron deficiency anemia. (WebMD)
III. Fluids
The last and probably the most important
component that the body needs to survive are
fluids.
Did you know that you can survive for weeks

without food but you can only last three days
without water?
Yes, that’s how important fluids are in the

body. This is because your body is made up of
at least 60% of water.
Image Source: Water -
From organs to blood, water is responsible for http://www.babble.com/pregnancy/tips-to-
minimize-water-retention-and-swelling/
giving your body life.
Therefore, the lack of it could result to a lot of health complications.
During the early days water was the only available form of fluids for people’s
consumption. Overtime, water became a main ingredient for other forms of fluids like
juices, energy drinks, sports drinks, coffee, and tea.
In this part of the module you’ll discover how fluids play such an important role in
fitness. The different kinds of fluids are:
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31
1. Water
The most basic form of fluids is water.
Image Source: Drinking water – http://fitlife.tv/do-you-actually-know-

how-much-water-youre-drinking-original/
Would you believe that water contains no calories, provides no energy, and
provides no key nutrients to the body? Yes, those are all facts and yet water is very
crucial to your health and survival.
This is because your body is composed of 60% of water and the lack of it could
affect how your organs appropriately work and function.
Without water, processes like digestion, food absorption, and chemical

reactions within the body will not be possible.
Water can be found in direct liquid form but it is also a major component found in
food. Are you aware that 90% of all the food products you consume contain about
80-90% of water? Just the same with you, all animals and plants require water in
their system.
True enough that water is life, without it, life would cease to exist.
Since it is a big component of what makes your body up, how much water are you
supposed to drink on a regular basis?
The general rule is that, any water that is lost should also be the same amount
used to replenish water in the body.
Cold Water vs. Tap/Warm Water

Some studies have shown that people who exercise and consume cold water during an
activity, have the tendency to last longer through their exercise. The theory is that
cold water easily maintains the core temperature of the body while hydrating it at
the same time. (WebMD)
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Otherwise, you will have a bad case of dehydration which may lead to your body
overheating. This situation is called heat exhaustion.
Image Source: Heat Exhaustion – http://ngmnexpo.com/heat-

stroke/
But when the situation becomes very severe, your body will go into complete
shock, because it can no longer regulate your internal temperature. This condition
is now known as heat stroke.
Heat stroke may lead to damages to your internal organs, particularly to your brain
which may eventually lead to death if a very severe case of dehydration takes place.
What is the recommended daily intake for water?
The recommended intake for males and females also vary.
The recommended daily intake for males is actually at 3.7 Liters or 13 cups per
day while, females need to consume 2.7 liters or 9 cups per day.
Though this is the recommended intake, the amount of this may still vary
depending on specific situations like during exercise and during a hot
climate.
Obviously during this period your body loses more water and therefore you need
to take in more water to replenish the fluids lost from your body.
2. Energy Drinks & Sports Drinks

Other forms of fluids include energy drinks and sports drinks. These types of
drinks are usually associated with performance, helping a person to stay active and
alert.
There are many available brands of energy and sports drinks available in the
market and for sure you’ve already had your share of consuming these kinds of
products at least once in your life.
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What are they anyway? How are they different from each other? What are its
benefits and possible side effects to your body? Are they really good for your
performance and health?
Image Source:
Energy drinks – http://www.menstuff.org/issues/byissue/energydrinks.html
Sports Drinks - http://blog.healthkismet.com/sports-drinks-health-nutritio
 Energy Drinks
What are energy drinks?
Energy drinks are soft drink-like

beverages with high levels of
glucose or sugar that contain
caffeine mixed with other
ingredients such as taurine,
guarana, and B vitamins.
These drinks claim to provide

extra energy and are marketed for
Image Source: Energy drinks - their stimulant effects on the mind
http://bipolarhappens.com/bhblog/can-energy-drinks-cause-
mania/
and the body.
These products actually claim that they cause an improvement in

performance and concentration. But these advertisements tend to be
misleading because in reality energy drinks are just highly-caffeinated
drinks.
Consumed in little amount, this type of fluid can indeed bring the body and
mind stimulation but, in excess, energy drinks can cause irregular
heartbeats, insomnia, and paranoia.
This is mainly because of the high sugar and caffeine content that the body can
no longer synthesize and process.
Are you guilty of drinking too much energy drinks when studying? Do you
consume this beverage before an activity or if you want to stay awake? The
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34
side effects of energy drinks can be very detrimental to your health especially
when it is consumed on a regular basis.
As much as possible try to avoid drinking these highly caffeinated drinks. Be

reminded that there are other sources of drinks or fluids that can be safer to
consume to improve your performance and energy level.
 Sports Drinks
Sports Drinks on the other hand are usually consumed by athletes or
individuals who are engaged in sport or recreational activities.
Sometimes, water lost from the body that are secreted through sweat release
other forms of nutrients that can greatly affect a person’s hydration level. This
is where sports drinks come in to picture.
These are drinks that generally contain 6-8% carbohydrates and

electrolytes which are designed to provide working muscles with glucose and
electrolytes to maintain optimal hydration and athletic performance.
Image Source:
Gatorade - https://www.bottleyourbrand.com/blog/label-sports-drinks-like-a-champ-
heres-how/
Other brands - http://tomkersting.com/energy-drinks-for-our-kids/
I’m sure you are familiar with Gatorade? This is probably the most famous
sports drink available in the market for your consumption and most athletes
use this product in their performance.
Sports drinks replenish not only water but also other forms of nutrients
that have been released by the body through sweating.
Unlike energy drinks that are just high in sugar and are highly caffeinated,
sports drinks have been formulated through an extensive research done by
experts that have proven it to be safe and effective for athletic performance.
So if ever you are about to engage in regular exercise, be sure to have a sports
drink handy instead of energy drinks. This way your body will not be
Course Module
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dehydrated from excessive sweating and your performance will be at its

highest level.
 Coffee & Tea

The last types of fluids are coffee and tea. Just like all the other macro and
micronutrients, fluids when taken in excess or in little amounts may have
different effects to different body functions.
Image Source:
Coffee and Tea -
http://blog.fooducate.com/2010/10/24/which-is-healthier-
for-me-tea-or-coffee/
Coffee is a stimulant while tea brings in a calming and relaxing state to the
body. Though both contain caffeine, tea has relatively less percent of this
compared to coffee.
Are you a fan of caffeinated drinks? Do you love hanging out at coffee shops
and do you always order large servings of coffee? How many times in a week
do you do this?
Too much caffeine consumption can cause symptoms such as irregular

heartbeat in some people.
Aside from this, caffeine in the bloodstream can cause problems in the blood
pressure. That’s why the only limited serving for caffeine in a day is no
more than three cups. Anything in excess of that can be already be harmful to
the body.
Coffee Tolerance
Caffeine has the ability to pass through the cell membrane, allowing it to diffuse
easily in the blood. The more that you drink coffee, the more your body becomes
tolerant to it. Thus, the effects of it being stimulant to the body will no longer be felt
after a certain period of time.
Course Module
36
Those are the different essential nutrients needed by the body for its health and survival.
The best thing to do is to remember all the portion sizes that were mentioned in the
earlier parts of the module. This way, you will be guided about how much you are
supposed to consume on a daily basis, whether it be in food or in fluids.
Image Source:
Serving Proportions - http://www.precisionnutrition.com/calorie-control-guide
When you consciously start making good choices about your diet and you take control of
this particular area in your life, you are sure to achieve a lifetime of health and wellness.
Paired with the right exercise and a specific fitness goal or goals, you can be sure to
achieve whatever you have planned for yourself through your fitness journey.
IV. Exercise Timing

Knowing all these essential nutrients, what are its relations to exercise?
Food is your fuel to power all the activities you are to do on a daily basis. Eating
before and after exercise is a component that can determine your success rate in an
activity.
But the question is, how long should you wait after a meal before you engage in exercise?
During this part of the lesson you will learn some concepts about how food is digested
through the body and the appropriate exercise timing for you to maximize your routine
in fitness.
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37
Knowing the proper exercise timing prevents you from hurting yourself during the
activity, as well as, in minimizing the level of effort you put in your exercise routine.
Image Source:
Exercise Timing - http://thinkfitnessandexercise.com/wp-
content/uploads/2014/09/Hi-Res-Time-for-Exercise.jpg
Ever tried eating before swimming? How many times did older people tell you to wait
before going into the water? What were their reasons?
Did you follow them or you just went on and swam anyway? Then minutes later you
found yourself in pain because you’re having side stitches or muscle cramps.
Remember during the earlier part of the lesson it was mentioned that, during digestion
your body sends more blood in your digestive tract?
This phenomenon is known as Blood Shunting --- a situation in which the brain changes
the amount of blood flow to certain areas of the body to focus on digesting the food that
you’ve consumed.
When you’ve eaten a significant amount of food, blood is diverted to your stomach and
intestines to help your body in digestion.
Hard-Boiled Eggs
Before and after a work-out try consuming 1 or 2 hard-boiled eggs. This type of food
provides you with the enough energy during exercise, and it also aids in tissue repair
after your work-out. A piece of hard-boiled egg contains approximately 8 grams of
proteins, enough to unleash energy that you can utilize.
This then results to your body having less blood available in the muscles when you
move. As a result exercise discomforts like muscle cramps and side stitches will occur.
What does this concept entail? Obviously when you’ve eaten a lot do not
immediately engage in exercise.
Eating a light meal on the other hand is a different story.

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Light meals like sandwiches can enable you to work out almost immediately. The
body finds it very easy to digest meals in small quantities compared to larger portions.
Other alternatives you can do is to eat energy bars, yoghurt, or drink protein or fruit
shakes before an exercise so that it can add up to your energy for the activity.
There isn’t actually an exact time specified for you to exercise but, most people prefer
exercising between 1 or 2 hours after a heavy meal.
Image Source:
Light Meal – http://www.cookinglight.com/food/quick-healthy/quick-
dinner-ideas
Energy Bars – http://breakingmuscle.com/nutrition/why-fitness-
professionals-shouldnt-eat-or-sell-energy-bars
Protein Shakes – http://www.builtlean.com/2012/10/29/best-protein-
shake/
Fruit Shakes –
https://iveynutritionandwellness.wordpress.com/tag/protein-shakes/
Yoghurt – http://www.realfoodindia.com/tag/product-reviews/
This is to avoid exercise discomforts from occurring and for letting digestion successfully
work its way through your system.
Only by trying a variety of food at different intervals between the time you eat and when
you start to workout will you be able to figure out a food/workout timetable that works
for you.
Engaging in a trial and error could help you determine which best suits your style and
comfort.
V. Understanding Food Labels

After knowing all the details about the different essential nutrients found in food, as well
as the importance of fluids in the body, this part of the lesson will be focused on how you
can possibly understand food labels, and its specific roles in helping you maintain good
food choices for yourself.
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What are food labels? How do you read

them? Are you familiar in
understanding its contents?
Activity: Reading Food Labels

As you go along this part of the lesson:
Grab a food item in your home which
contains food labels. Hold it and then try
to read each of its contents. Later you
will understand what each label means,
and how it relates to your daily
consumption.
Buy a certain kind of food from the

grocery store and you’ll surely find food
labels printed on the packet of that food
item. Food labels are everywhere, from
your simple crackers to your favorite Image Source: Food label -
chips, and they are actually there for a http://occoquanbayperformance.com/tag/food-labels/
reason.
Food labels are used to provide

consumers with a detailed information
about the contents of their food to help
them make good food choices.
This includes information about:

 the ingredients of the food
 specifications about the amount of:
carbohydrates, fats, and proteins in food
and what percent contribution this food
makes to the recommended daily value.
Take a look at the food label of your food of

choice, notice the words percent daily
values are based on a 2,000 calorie diet?
What does this mean? Have you seen this

countless of times written on your food
containers?
Image Source: Lays -
http://www.fritolay.com/snacks/product-page/lays Percent daily values refer to the
calculations nutritionists use to determine
the amount of caloric intake a person must
have in his/her diet.
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Ideally a person must consume between

1500 to 2500 calories per day
depending on his age, gender, and level of
activity. This is also known as the
Recommended Daily Values or
Recommended Dietary Allowances.
Nutritionists for food companies like this

assume that consumers approximately
consume 2,000 calories per day. That is
why the calculations for their percent
daily values on their food labels are based
on this intake.
The table further shows how much

nutrients you’re supposed to be getting
from the amount of calories you get in a
day as well as the calories you are getting
from the chips for every gram you
consume. Image Source: Lays -
http://www.fritolay.com/snacks/product-page/lays
Knowing the RDA or Recommended Daily Allowance, know try to understand the
nutritional facts about this bag of chips and understand how much you are supposed to
consume in one seating.
Below the nutrition facts you will see the words

Serving Size. This gives you the ideal total size
and number of servings in a container that you
are supposed to consume.
In this example the ideal serving size for this bag

of chips is 28g which is approximately equal to
15 pieces of chips.
Below the Serving Size is the, Amount per

Serving. This refers to the number of calories
your body gets from the recommended serving
size.
Fifteen (15) pieces of chips will already give

you 160 calories.
Subtracting this from your RDA of 2,000

calories, you only need about 1,840 calories
Image Source: Lays - left for consumption for the rest of the day.
http://www.fritolay.com/snacks/product-
page/lays
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Notice the words calories from fat? And the value is placed at 90, what does this mean?
This means that, more than half of the calories per serving of this food, which is 160
calories, comes or is directly derived from fat.
This simply means that out of the 160 calories that you get from the serving size, 90
calories or more than half of it is energy or calories MADE FROM FAT.
Further looking at the table, look at the bolded words:

Total Fat, Cholesterol, Sodium, Potassium, Total
Carbohydrates, and Proteins.
Based on the amount per serving of 15 chips, these

are all essential nutrients that the bag of chips contain
and their respected weight or amounts.
What this means is that for every 15 pieces of chips

you eat you get a Total Fat of 10 grams, Cholesterol of
0 milligram, Sodium of 170 milligrams, Potassium 350
mg, Carbohydrates of 15 grams, and Protein of 2g.
Keep multiplying these values every 15 pieces of

chips you’ve consumed. Say for example you were
down to 5 serving sizes or approximately 75 pieces of
chips.
Image Source:
Lays - http://www.fritolay.com/snacks/product- Calculating the values per serving you’d end up with a
page/lays total calorie count of 800 calories, 500 of which is
derived from fat.
A healthy 800-calorie food looks like this picture below. This 800-calorie diet comes with
a serving of protein, carbohydrates, and other essential nutrients compared to this bag of
chips.
Image Source: 800 calories food -

http://www.stuff.co.nz/life-style/well-
good/10108179/Need-surgery-Time-to-cut-your-calories
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Further analyzing the data, your total fat of 10 grams will now become 50 grams, while
your cholesterol of 0 mg still remains the same.
But your body is absorbing a huge amount of 850 mg of sodium, 1,750 milligrams of
potassium, 75 grams of carbohydrates, and 10 grams of protein.
What do these values mean? Are you getting the right amount of nutrients you are
supposed to get from this type of food? Is this food really a good source of nutrition in
the long run?
Though this food is very high in essential nutrients like carbohydrates, protein, and
potassium your body is still taking in an alarming amount of salt which based on the
percent daily values should be less than 2,400 milligrams. A little more and you’ve
exceeded the required daily sodium requirement of your body.
Image Source: Lays - http://www.fritolay.com/snacks/product-page/lays
Salt when accumulated too much within your system can cause you to feel bloated
tricking your brain that you are full already and you don’t need to eat anymore.
But, the reality is you’ve just consumed too much salt and you lack the other essential
nutrients you need for the day.
To top this all off your body is absorbing 7.5 grams of total saturated fat from the serving
size that you’ve just consumed.
Remember that during the early part of the discussion what saturated fat is?
This is the type of fat that can build up along the walls of your arteries and veins which
can cause health-related diseases.
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Further looking at the nutritional facts at the bottom,

your body is absorbing 0% of Vitamin A and Calcium
which are all essential for the development of your
sense of sight and skeletal system.
Other vitamins and minerals that are in high values

are Vitamin B, Niacin, and Vitamin C which are all
because of the high concentration of carbohydrates
and salts found in these chips.
Aside from these things, of all the serving size that

you’ve eaten, your body is only absorbing a total of 5g
of dietary fiber which is a very small quantity that can
aid for your body’s proper digestion.
In comparison to this 800 calorie meal example which

consists of vegetables and fruits packed with dietary
fibers that cleanse your digestive tract.
Image Source:
Lays -
http://www.fritolay.com/snacks/product- Knowing all these values, do you think this bag of
page/lays chips can bring your body into a healthier state?
Remember empty calories? What are they? These types of food make you feel full but
they contain little nutrients that can be beneficial to your health.
Image Source:
Lays - http://www.fritolay.com/snacks/product-page/lays
800 calories food - http://www.stuff.co.nz/life-style/well-
good/10108179/Need-surgery-Time-to-cut-your-calories
Could you just imagine that this bag of chips is almost equivalent to this much amount of
food? What are other food that you consume on a daily basis that make you feel
satisfied? Maybe it’s time to read on the labels better and evaluate.
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V.A. Low Fat vs. Fat Free
Image Source:
Low fat vs fat free - http://dancumberworth.co.uk/full-fat-or-low-fat/
Regular vs Fat free food label - https://www.theodysseyonline.com/6-nutrition-myths-
you-can-totally-ignore
Ever bought anything from the grocery store which says low fat or fat free?
This can range from your milk to crackers, to basic snacks that you crave for. But, what
do they really mean? Are they really fat free and low fat? Or are they just making you
believe that they are and they have secret agendas?
Check this one out, here are food labels that are either regular, low-fat, and fat-free.
Observe the differences they have in their total fat per serving.
 The regular serving has a total fat of 4g but has 0g of saturated fat
 The Low fat serving has 3g of total fat but has a 1g of saturated fat
 The fat free serving has 0g of total fat and 0g of saturated fat.
What do these things mean?
Life Hack!
Fat free milk does not necessarily mean that the milk does not have any fat, but
rather it only contains small traces of concentrated fat. Instead of ordering whole
milk in your next coffee stop, you can opt to have the milk changed into a low-fat or
fat-free milk, this way you are consuming less calories in your drink.
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Anything fat free means that there should be less than one-
half of the grams of fat per serving of 50 grams.
In this case, the picture on the right most part means that,
there is totally no amount of fat present in this food per 125
grams of serving.
This means that your body is not gaining any fat nutrients
from this food regardless of how many servings you
consume.
This is ideal for people who are avoiding high fat food
because of high levels of cholesterol in the blood.
Other reasons for avoiding high fat food is when you are
experiencing hypertension or you have heart conditions.
Physicians suggest diets that are fat free when you usually
have heart ailments that are too severe and your diet must be
Image Source: restricted.
http://dancumberworth.co.uk/f
ull-fat-or-low-fat/
Fat-free food also means that other nutrients in the food content are more concentrated
because this is what the Recommended Daily Values demand.
Like in this example, the carbohydrates, proteins, and vitamins are concentrated in high
percentage, which means that, your body is still supplied with other essential nutrients
despite the 0 value of fat.
While, Low fat food essentially means that each

serving must have less than 3 grams of fat. Anything
higher than 3 grams of fat is no longer considered as
low-fat.
You must also check the label if the food is low in

saturated fat because there are times that labels
usually are fat free but contain saturated fat in high
concentrations.
Low in saturated fat food content must have less than

15% of its total calories gained from saturated fat. This
example has a 3% or 1 g of saturated fat, therefore, it is
considered as low saturated fat food, which can be
beneficial to your health.
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Anything greater than 15% of saturated fat you are putting in your body, your health is
at risk for diseases.
Sometimes food labels can also be misleading when they say they are fat free or low-fat.
This is where you can also be an expert when you are in-the-know in reading food labels.
Some food sold in the market claim that they are fat free and low fat but are high in sugar
or sodium, you have to also learn how to scrutinize this part of the food label for you to
be safer and healthier in your food of choice.
Here is an example of a food label which is fat free but is high in sugar and sodium. In
comparison to this food label which is fat free and has zero sugar and less sodium
content.
Notice their difference? Be very careful with labels such as fat free and low fat!
You might be sacrificing other nutritional contents because you have been misled by
these two labels. They may be fat free or low fat but their nutritional value is directly
their opposite.
What’s important is you know which ones to look at in the table and you know how to
compare food labels from each other.
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Usually when you are trying to lose weight, or you are trying to lessen your sodium
because of health reasons, food labels are a very good source of information for you to
choose what’s best for you.
Always check and see the basics from the nutrition facts and these are:
Image Source: Reading food label - http://news.health.com/2012/09/20/women-

who-read-food-labels-are-slimmer/
Being guided with these simple tools can help you in making better food choices next
time you are at the grocery store.
Not only will this add to your health and safety but also to a great deal of knowledge you
have about food consumption.
You are no longer an ignorant buyer who just picks stuff up from the grocery store but
rather an informed consumer.
This is a sure step for you to ensure a lifetime of health and wellness for yourself!
Conclusion
Think of your diet as a balance scale and how it relates to your activity.
Nutrition and fitness always go together through your journey to a better health. Whatever
you put in your body, especially when it is in excess, be sure to put it out by exerting effort
through physical activities and exercise.
The energy you put in must always be equal to the energy you put out, otherwise food that
has broken down into usable energy will just turn into stored fat within your body.
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Image Source:
Energy in and energy out - https://5thgearkids.org/energy-balance
That quarter pounder or that bag of chips which used to be your enemy will no longer be an
enemy if, you equate it with the ample amount of energy output.
The secret to a better you is sticking to a healthy diet while also enjoying being active. Be
sure to keep this in mind and you’ll be in great shape in no time!
Glossary
Amino Acids – building blocks of proteins that are linked together in series of peptide
chains.
Amount Per Serving – number of calories per serving size.

Anemia – a condition in which a person lacks iron content in the blood.
Antioxidants – molecules that safely react with free radicals by terminating the chain
reaction at which it occurs; released by vitamins.
Basic Food Groups – classification of the different kinds of food based on the type/s of
nutrients and energy that they can provide the body; usually illustrated as Food Pyramid.
Blood Shunting – a situation in which the brain changes the amount of blood flow to
certain areas of the body to focus on digesting the food that was consumed.
B-vitamins – ingredient found in energy drinks.
Caffeine – chemical content in coffee and tea that gives its specific stimulant effect.
Calories – refers to the energy form of food.
Carbohydrates – a very important macronutrient in the body that is the first and most
reliable source of energy.
Cholesterol – waxy, fat-like substance that occurs naturally in all parts of the body.
Coffee – a kind of fluid that acts as a stimulant to the body giving a sense of wakefulness
and alertness.
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Complete Proteins – type of protein that contains all of the essential amino acids needed
by the tissues; found from animal sources like, fish, pork, beef, poultry, & eggs.
Dehydration – a condition in which severe fluid loss is experienced by the body.
Digestion – process of breaking down of food into usable compounds; occurs because of
the presence of digestive system in the body.
Empty Calories – type of food that is high in sugar but contains very little nutritional
contents; triggers the brain to feel full & satisfied but provides no sort of important
nutrients.
Energy Drinks – soft drink-like beverages that contain high levels of sugar and caffeine
mixed with other ingredients like taurine, guarana, & B-vitamins.
Exercise Timing – the timing allotted for exercise before or after a particular meal.
Exhaustion – a condition in which the body can no longer function brought about by
fatigue and dehydration.
Fat Free – refers to serving size of fat that must have less than ½ of the grams of fat per
serving found in food.
Fat Soluble Vitamins – composed of Vitamins A, D, E, K; stored in the liver and in fat
tissues of the body responsible for breaking down other forms of nutrients.
Fats – a macronutrient that is a good source of usable energy for daily activities; serves as
cushion, support, & insulators of the body; carriers of vitamins A, D, E, & K; also known as
Lipids.
Fibers – indigestible materials found in food, usually from plant sources; aids in the
passage and absorption of food and its nutrients within the intestinal tract.
Fibers – non-digestible and specialized kind of carbohydrates that are mainly found in
plant products; aids in proper digestion and bowel movements.
Fluids – an essential component that support the body’s structures; body is composed of
at least 60% of water.
Food Labels – a detailed information about the nutrient contents of a particular food
product; found in commercially produced food in the market; helps consumers become
aware of the food choices that they are making.
Food Pyramid – an illustration of the different classification of food based on the type/s
of nutrients and energy that they can provide the body.
Free Radicals – highly reactive radicals that attack healthy cells of the body; found in high
concentrations from environmental sources such as smoke and radiation (carcinogens).
Glucose – broken down form of carbohydrates; simple sugars that the cells in the body
use for fuel; carriers of other nutrients within the body.
Guarana – ingredient found in energy drinks.
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50
Heat Stroke – a condition brought about by poor internal temperature balance usually
due to dehydration and exposure to a very humid and hot environment; may cause
internal organs and brain to fail from its functions which may lead to death.
High Density Lipoproteins (HDLs) – see Unsaturated Fats.
Hydrogenated Fats – produced through the process of hydrogenation; unsaturated fats
that take on the characteristics of saturated fats; “bad fat”.
Hydrogenation – process of transforming liquid fats into solid fats by adding hydrogen
compounds in the structure of fats; found in food sources that are processed (e.g. hotdogs,
chocolates, sodas, etc.)
Incomplete Proteins – type of protein that comes from plants sources which have low or
very little traces of amino acids; spinach, broccoli, nuts, & grains are some possible
sources of these incomplete proteins.
Iron – mineral found in blood responsible for transporting oxygen throughout the body.
Lipids – see Fats.
Low Density Lipoproteins (LDLs) – see Saturated Fats.
Low Fat – refers to serving size of fat that must have less than 3 grams per serving; food
must have less than 15% of its calories from saturated fats.
Macronutrients – large compounds of food that are the first source of energy; may come
in the form of proteins, carbohydrates, and fats.
Micronutrients – compounds in the body that are found in smaller traces which aid in
synthesis and breakdown of other larger food compounds; may come in the form of
vitamins and minerals.
Minerals – compounds that are found in soil, and are needed in very small amounts by
the body; absorbed by plants/crops; interacts with other vitamins to help it perform its
tasks in the body.
Monounsaturated Fats – type of unsaturated fats; healthiest unsaturated fat that
decreases LDL levels and increases HDL levels. commonly found in high traces from
seafood, red meat, whole milk products, among others; “good fat”.
Nutrition – the science of food and how the body uses and maximizes its purpose in
health and in disease.
Nutritionist – an expert/professional specializing in the study and care for nutrition.
Omega Fatty Acids – essential fats needed by the body in certain amounts.
Percent Daily Values – refer to the calculations nutritionists use to determine the
amount of caloric intake a person must have in his/her diet; set at 1500 to 2500 calories
per day; dependent on a person’s age, gender, and level of activity.
Plasma – fluid/liquid component of the blood that contains essential nutrients.
Polyunsaturated Fats – type of unsaturated fats; commonly found in nuts, seeds, green
leafy vegetables, and seafood; fat high in omega fatty acids; “good fat”.
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Proteins – a macronutrient found from food sources like meat, fish, dairy, & some plant
sources; responsible for building, healing, & repairing tissue organs
Recommended Daily Values – see Percent Daily Values.
Recommended Dietary Allowances – see Percent Daily Values.
Recommended Intake – the amount of food and nutrients ideally taken in or consumed
within a day.
Saturated Fats – known as “bad fat” or LDLs; fats that are solid in room temperature and
are mostly found in animal products.
Serving Size –this gives you the ideal total size and number of servings in a container that
you are supposed to consume.
Shock – a condition in which the body will undergo severe imbalance with its internal
process.
Sports Drinks – drinks that generally contain 6-8% carbohydrates and electrolytes; aids
in muscle contractions, hydration, and increase in athletic performance.
Taurine – ingredient found in energy drinks.
Tea – a kind of fluid that acts as a partial stimulant (in high amounts) but mostly, a
relaxant (in right doses) feeling to the body.
Trans Fatty Acids – see Hydrogenated Fats.
Unsaturated Fats – known as “good fat” or HDLs; fats that are liquid in room
temperature and are primarily found in vegetables and seafood.
Visual Estimate – ways of measuring of food intake with the use of the sense of sight,
hands, and fingers.
Vitamins – organic substances required in small amounts by the body; comes in thirteen
(13) different kinds; mostly responsible for unleashing stored energy found in
macronutrients.
Water – basic form of fluids; a major component found in food.
Water Soluble Vitamins – composed of Vitamins B and C; synthesized by the
bloodstream in the form of plasma.
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References and Supplementary Materials

Books and Journals
• Bryant, C.X., Ph.D., FACSM, & Green, D.J. (2010). ACE personal trainer manual: The
ultimate resource for fitness professionals (4th ed.). San Diego, CA: American Council on
Exercise.
• Corbin, C.B., Welk, G.J., Lindsey, R.., & Corbin, W.R. (2004). Concepts of fitness &
wellness: A comprehensive lifestyle approach (5th ed.). New York: McGraw-Hill
Companies, Inc.
• Corbin, C.B., Welk, G.J., Corbin, W.R., & Welk, K.A. (2009). Concepts of fitness & wellness:
A comprehensive lifestyle approach (8th ed.). New York: McGraw-Hill Companies, Inc.
• Hoeger, W.W.K., & Hoeger, S.A. (2000). Lifetime physical fitness and wellness: A
personalized program (6th ed.). Englewood, Colorado: Morton Publishing Company.
• Fahey, T.D., Insel, P.M., & Roth, W.T. (2007). Fit & well: Core concepts and labs in
physical fitness and wellness (7th ed.). New York: McGraw-Hill Companies, Inc.
Online Supplementary Reading Materials

• Barnett, B. (n.d.). WebMD: Is it Better to Drink Cold Water While Exercising?
RETRIEVED from http://www.webmd.com/fitness-exercise/features/is-it-better-to-
drink-cold-water-while-exercising on August 29, 2017.
• Brewer, D. (2006). Sports drinks vs. energy drinks. RETRIEVED from
http://www.minnows.infor/Information/sports_energy_drinks.html on July 24, 2011
• Conolly-Schoonen, J., M.D. (March 6, 2001). Medscape: Dietary Protein Intake
Differences Based on Activity Levels. RETRIEVED from
http://www.medscape.com/viewarticle/414351 on August 29, 2017.
• Mcdonald, A.M. (n.d.). Energy drinks and exercise. RETRIEVED from
http://www.powerbar.co.uk/energy-drink-and-exercise on July 24, 2011
• MedLinePlus. Cholesterol. (n.d.). RETRIEVED from
https://medlineplus.gov/cholesterol.html on August 27, 2017.
• WebMD. (n.d.). Iron Rich Foods. RETRIEVED from
http://www.webmd.com/diet/iron-rich-foods#1 on August 29, 2017.
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PE 101 – Foundations of Physical Fitness

Module 9 Nutrition and Fitness

What is Nutrition anyway? What does it exactly pertain to?

Starvation vs. Thirst

1. Knowledge about food nutrients

2. CHOOSING the RIGHT diet

I. Basic Food Groups

I.A. Macronutrients – Proteins

Image Source: Complete proteins –

I.B. Recommended Intake – Proteins

Image Source: Eating Protein -

Protein Intake – Calculation

Anything beyond the recommended protein intake will result to:

 Stored Fat and Weight Gain

I.C. Measuring Protein Intake

These people have carefully gone through a

You can consult the help of nutritionists to Image Source:

2. Measure your food

3. Use a Protein Estimate List

4. Make a visual estimate

They need meat!

I.D. Macronutrients – Fats

Why? Because fats are a very good source of

Fats are also known as lipids and not only are

Much the same as your High-Density

Consuming these types of food on a

Not all meat products contain high

Is steak or red meat a usual diet for you?

3. Hydrogenated or Trans Fatty Acids

Hydrogenation transforms unsaturated fat so they take on characteristics of saturated

Is this really bad? Not really, only when taken in excess.

Processed food usually contains high levels of Trans fatty acids.

I.E. Recommended Intake – Fats

Image Source: Fat Proportions -

I.F. Macronutrients – Carbohydrates

Carbohydrates are the most important macronutrient needed by the body.

I.G. Recommended Intake – Carbohydrates

Portions vs. Elimination

These are different types of empty calories that

They may seem to satisfy your cravings and

As much as possible, if you cannot totally

These types of food are typically known as

I.H. Other Nutrients – Fibers

Fibers are non-digestible carbohydrates that are mainly found in plants.

I.I. Recommended Intake – Fibers

Here are some other benefits of having a high-fiber diet:

What are micronutrients?

Unlike macronutrients that are highly needed for

They aid in producing several enzymes,

The two types of micronutrients essential to the Image Source: Micronutrients -

Vitamins and Minerals are assistants of macronutrients in breaking down and

II.A. Micronutrients – Vitamins

These things provide no direct energy but they are

Not only do vitamins release stored energy found in

But, just like all the other nutrients, when vitamins

All vitamin sources come from fruits, vegetables and

What are antioxidants?

Supplements & Multivitamins

 Vitamin D – is responsible for absorption of calcium. Food sources high in

 Vitamin B – is mostly responsible for cellular metabolism or how the cell

Image Source: Vitamin C -

II.B. Micronutrients – Minerals

Do you know where minerals come from?