Nutrition Basics
- 1 gram of Carbohydrates = 4 calories
- 1 gram of Protein = 4 calories
- 1 gram of Fat = 9 calories
- 1 pound of Fat = 3500 stored calories
- The average "moderately active" person burns approximately 2000 calories daily
- Eating 7 calories more per day than you burn will cause a weight increase of 1 pound a year
- Macro Nutrients are proteins, carbohydrates, and fats
- Micro Nutrients consist of the 12 vitamins and 13 minerals needed daily
10 Steps to a Healthier You!
Review your habits from the last year.
Set your goals.
Determine your dietary needs.
Figure out where you need to supplement nutrition and what products to use.
Design your healthy diet on paper.
Be prepared and shop ahead of time.
Keep a diary.
Exercise and be active.
Reduce unneeded stress and get some sleep.
Monitor your progress and keep yourself motivated!
Tips from the Pros!
- The average male needs approximately 2500 calories daily
- The average female needs approximately 1800 calories daily
- Always buy fresh produce
- Do not boil your vegetables
- If it does not expire, DO NOT EAT IT
- Always use the stairs when you can
- Park as far as possible when shopping and running errands
- Eat breakfast every day
- Watch your simple carbohydrate intake (SUGAR)
- Watch your food intake in the evenings before bed
- You can never be too ACTIVE!
Health and wellness is a lifestyle and a journey. There are no diets, just healthy habits!
