Nutrition Basics

Food shouldn’t just taste good—it

should give your body the nutrients it
needs to fuel you through the day. This
part of the module will teach you to
more about different food groups and
the health benefits they offer, as well as
how to work these nutrient-packed
foods into your diet.
 FOOD PYRAMID

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 The Food Pyramid
The Food Pyramid is
designed to make healthy
eating easier. Healthy eating
is about getting the correct
amount of nutrients –
protein, fat, carbohydrates,
vitamins and minerals you
need to maintain good
health.

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Foods that contain the same type of nutrients are
grouped together on each of the shelves of the
Food Pyramid. This gives you a choice of different
foods from which to choose a healthy diet.
Following the Food Pyramid as a guide will help
you get the right balance of nutritious foods within
your calorie range. Studies show that we take in
too many calories from foods and drinks high in
fat, sugar and salt, on the top shelf of the Food
Pyramid. They provide very little of the essential
vitamins and minerals your body needs. Limiting
these is essential for healthy eating.
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 So in a nutshell, healthy eating involves:

• plenty of vegetables, salad and fruit

• a serving of wholemeal cereals and breads, potatoes, pasta
and rice at every meal - go for wholegrain varieties wherever
possible
• some milk, yoghurt and cheese
• some meat, poultry, fish, eggs, beans and nuts
• a very small amount of fats, spreads and oils
• and a very small amount or no foods and drinks high in fat,
sugar and salt
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 Supplements
• If you eat a varied and balanced diet, then
there is normally no need to take any food
supplements – you’ll get everything you
need from your food.
• The one exception to this is folic acid. All
women of child-bearing age who could
become pregnant should take a supplement
of 400µg (micrograms) folic acid each day.
• If a woman does become pregnant, she
should continue to take the supplement
during the first twelve weeks of pregnancy
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 Bodybuilding supplements
• Are dietary supplements commonly used
by those involved in bodybuilding,
weightlifting, mixed martial arts, and
athletics for the purpose of facilitating an
increase in lean body mass. The intent is
to increase muscle, increase body weight,
improve athletic performance, and for
some sports, to simultaneously decrease
percent body fat so as to create better
muscle definition.

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• Supplements are sold either as single
ingredient preparations or in the form of
"stacks" – proprietary blends of various
supplements marketed as offering
synergistic advantages. While many
bodybuilding supplements are also
consumed by the general public the
frequency of use will differ when used
specifically by bodybuilders.

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SIX CATEGORIES OF NUTRIENTS
You should be familiar with the six
categories of nutrients that the
body needs to acquire from food:
• protein
• carbohydrates
• fat
• fibers
• vitamins and minerals
• water
 PROTEINS

Proteins supplies amino acids

to build and maintain healthy
body tissue.
 FAT
Fat supplies energy and transports
nutrients. There are two families of
fatty acids the omega-3 and omega-
6 fatty acids. Essential fatty acids are
required by the body to function
normally, omega-3 and 6 oils is
recommended to help reduce risk of
cardiovascular diseases and cancer
and alleviate symptoms of
rheumatoid arthritis, premenstrual
syndrome, dermatitis, and
inflammatory bowel disease.
CARBOHYDRATES
Are the body's main source of energy and should be the
major part of total daily intake. Starchy food items such
as cereals, corn, bread, pasta, and potatoes are an
essential part of a healthy diet and are considered fuel
for the body, providing calories which the body burns
while you engage in physical activities.

Two types of carbohydrates:

• Simple carbohydrates (such as sugar or honey) or
complex carbohydrates (such as grains, beans, peas,
or potatoes) and Complex carbohydrates are
preferred because these foods are more nutritious
yet have fewer calories per gram compared to fat and
cause fewer problems with overeating than fat or
sugar.
 FIBER

Fiber is the material that gives plants texture

and support. Although it is primarily made up of
carbohydrates, it does not have a lot of calories
and is usually not broken down by the body for
energy. Dietary fiber is found in plant foods such
as fruits, vegetables, legumes, nuts, and whole
grains such as brown rice, whole wheat bread,
grits, and oatmeal.
 TWO TYPES OF FIBER
• Insoluble fiber, as the name implies, does not
dissolve in water because it contains high
amount of cellulose. It speeds up the transit
of foods through the digestive system and
adds bulk to the stools, therefore, it is the
type of fiber that helps treat constipation or
diarrhea and prevents colon cancer.
• Soluble fiber is the type of fiber that
dissolves in water. It can be found in a variety
of fruits and vegetables such as apples,
oatmeal and oat bran, rye flour, and dried
beans. Only soluble fiber can lower blood
cholesterol levels. This type of fiber works by
attaching itself to the cholesterol so that it
can be eliminated from the body.
 VITAMINS

Vitamins are organic substances present in food

and required by the body in a small amount for
regulation of metabolism and maintenance of
normal growth and functioning. The most
commonly known vitamins are A, B1 (thiamine), B2
(riboflavin), B3 (niacin), B5 (pantothenic acid), B6
(pyridoxine), B7 (biotin), B9 (folic acid), B12
(cobalamin), C (ascorbic acid), D, E, and K. The B
and C vitamins are watersoluble, excess amounts of
which are excreted in the urine. The A, D, E, and K
vitamins are fat-soluble and will be stored in the
body fat. Many vitamins (such as vitamins A, C, and
E) and minerals (such as zinc, copper, selenium, or
manganese) act as antioxidants.
 MINERALS
• Minerals are vital to our existence because they are
the building blocks that make up muscles, tissues,
and bones. They also are important components of
many life-supporting systems, such as hormones,
oxygen transport, and enzyme systems.
• Two kinds of minerals: the major (or macro) minerals
and the trace minerals. Major minerals are the
minerals that the body needs in large amounts. The
following minerals are classified as major: calcium,
phosphorus, magnesium, sodium, potassium, sulfur,
and chloride. They are needed to build muscles,
blood, nerve cells, teeth, and bones. They also are
essential electrolytes that the body requires to
regulate blood volume and acid-base balance.
 WATER
Water helps to regulate body temperature,
transports nutrients to cells, and rids the
body of waste materials. This substance
makes up a majority of your body weight
and is involved in many important
functions, including:

•• flushing out waste from your body

•• regulating body temperature
•• helping your brain function
LPU-MNL-DEPARTMENT OF PHYSICAL EDUCATION
 WHICH NUTRITION
PROGRAM IS FITTING
YOU?

IDENTIFY WHICH FOOD/

NUTRITION IS SUITABLE
FOR YOUR BODY TYPE
AND WILL CREATE A
WEEK NUTRITION
PROGRAM.
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