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Apex Nutirtion and 24 hour fitness -
Fat
What is it?
Fat is a caloric nutrient containing nine calories per gram.
There are several classifications of fats:
Saturated fats: are primarily found in animal sources (except coconut and palm oil) and are
solid at room temperature (lard or the fat on steak). Saturated fats are a source of cholesterol.
Unsaturated fats: these fats are primarily found in plant sources, are liquid at room
temperature (olive oil) and are structurally different but have the same caloric value.
What does it do?
Fat provides energy for aerobic energy metabolism (sitting, walking, jogging).
Fat assists in membrane cell structure and function.
Fat transports and mobilizes fat soluble vitamins in the body.
Fat is involved in cellular signals and regulates the uptake and excretion of nutrients in the cells.
Fat is necessary for hormonal production in the body, and contributes to satiety.
High Fat Sources
Saturated sources: meats such as ribs, chicken with skin, dairy foods, butter, most fast foods, etc.
Unsaturated sources: salad dressing, oil, margarine, mayonnaise, nuts, avocados, etc.
Carbohydrate
What is it?
Carbohydrates are caloric nutrients containing four calories per gram.
Carbohydrates are classified as simple or complex.
Simple: A simple carbohydrate contains one or two sugar molecules (mono or disaccharide)
that are easily absorbed into the body and used for energy in the form of glucose (blood
sugar) or stored for future use.
Complex: Complex carbohydrates have larger chains of sugars (starches) that must be broken
down before being absorbed into the body and utilized for energy or stored. Complex
carbohydrates require more energy to digest.
What does it do?
Carbohydrates are converted to glucose (blood sugar), which is the body's primary energy source.
Glucose is used to help burn fat for a fuel.
Contribute to satiety.
Simple: table sugar, honey, cola drinks, candy, cakes, etc.
Complex: starchy vegetables, pasta, bread, popcorn, cereals and grains, vegetables, etc.
Profile Carbohydrate Protein Fat
1 75% 15% 10%
2 65% 20% 15%
3 60% 20% 20%
4 55% 20% 25%
5 45% 25% 30%
Fat
What is it?
Fat is a caloric nutrient containing nine calories per gram.
There are several classifications of fats:
Saturated fats: are primarily found in animal sources (except coconut and palm oil) and are
solid at room temperature (lard or the fat on steak). Saturated fats are a source of cholesterol.
Unsaturated fats: these fats are primarily found in plant sources, are liquid at room
temperature (olive oil) and are structurally different but have the same caloric value.
What does it do?
Fat provides energy for aerobic energy metabolism (sitting, walking, jogging).
Fat assists in membrane cell structure and function.
Fat transports and mobilizes fat soluble vitamins in the body.
Fat is involved in cellular signals and regulates the uptake and excretion of nutrients in the cells.
Fat is necessary for hormonal production in the body, and contributes to satiety.
High Fat Sources
Saturated sources: meats such as ribs, chicken with skin, dairy foods, butter, most fast foods, etc.
Unsaturated sources: salad dressing, oil, margarine, mayonnaise, nuts, avocados, etc.
Carbohydrate
What is it?
Carbohydrates are caloric nutrients containing four calories per gram.
Carbohydrates are classified as simple or complex.
Simple: A simple carbohydrate contains one or two sugar molecules (mono or disaccharide)
that are easily absorbed into the body and used for energy in the form of glucose (blood
sugar) or stored for future use.
Complex: Complex carbohydrates have larger chains of sugars (starches) that must be broken
down before being absorbed into the body and utilized for energy or stored. Complex
carbohydrates require more energy to digest.
What does it do?
Carbohydrates are converted to glucose (blood sugar), which is the body's primary energy source.
Glucose is used to help burn fat for a fuel.
Contribute to satiety.
Simple: table sugar, honey, cola drinks, candy, cakes, etc.
Complex: starchy vegetables, pasta, bread, popcorn, cereals and grains, vegetables, etc.
Profile Carbohydrate Protein Fat
1 75% 15% 10%
2 65% 20% 15%
3 60% 20% 20%
4 55% 20% 25%
5 45% 25% 30%
