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Fitness Center Lesson 6

Basic Weight Training

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.
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