Nutrition Basics

There are three major nutrients that you eat every day. This following will show you what they are, how many calories are in one gram of each, what their primary function in the body is and what foods they are found in.

Nutrients

Protein has 4 calories per gram. It is the body's main structural nutrient.
All muscles and tissues are made from protein.
The immune system uses protein.

Sources: Eggs, meats, fish, beans, dairy products, soy.

Carbohydrates have 4 calories per gram. This is preferred energy source of the body.
Carbs supply fast energy to the muscles for activity.

Sources: Grains, pastas, cereals, breads, vegetables, fruits, corn syrup, anything with sugar in it.

Fat has 9 calories per gram. This is the energy storage nutrient in the body.
Fats are also used as a source of energy for low-intensity activity.

Sources: All oils (e.g. olive, peanut, canola, vegetable), butter, margarine, meats, junk food.

Water:

Water is not often thought of as a nutrient but it is essential to all bodily functions and processes. Without water you would die. It is important to drink plenty of water throughout the day. The amount of water you need will depend on your body size, bodyfat percentage, activity level, climate and more.

Fiber:

Fiber is an essential part of your diet. It is an indigestible component of many natural-state carbohydrate foods such as grains. Fiber helps to move food through your digestive system as well as keeping you regular and helping you feel full after eating.