Fitness Center Lesson 6

Nutrition Continued

Carbohydrates – the body’s fuel

Carbohydrates contain 4 calories per gram

Two categories of carbohydrates:

1. Simple – provide little nutritional value
1. Examples – soda, candy, cookies
2. Complex – provide valuable nutrients, help keep you healthy
1. Examples – breads, fruits, vegetables, rice, pasta, and cereals
2. Fiber – indigestible material in food helps with elimination, digestion, and lower cholesterol

Fats or Lipids

• 9 calories per gram
• Provide up to 70% of the body’s energy at rest or during low physical activity
• Help with the absorption and transportation of fat-soluble vitamins
• Supporting and cushioning organs
• Insulation

Excess fat contributes to:

• High blood pressure
• Heart disease
• Diabetes

Is a risk factor for:

1. Heart disease
2. Certain cancers

Saturated fats also associated with the risk of cardiovascular disease and increase blood cholesterol levels.

Consumption of saturated fats should be less than 7% of your caloric intake.