Nutrition 101: Basic Nutrition Information

 Nutrition 101: Basic Nutrition Information

The food we eat can be broken down into three basic groups: Carbohydrates, proteins, and fats and all have kcalories. Each group is broken down at different speeds and each serves a different purpose in the body. A kcalorie is the measurement of the amount of energy it takes to raise the temperature of one kilogram of water by one degree Celsius. Our bodies use this energy to move and keep our internal organs and brain functioning normally.

Carbohydrates are found in breads, rice, potatoes, vegetables, and fruits. Carbohydrates are easily broken down into sugars that the body uses as fuel. Carbohydrates are our main source of fuel, but too many at once cannot be used by the body and are converted and stored as fat. There are two types of carbohydrates, simple and complex. Simple carbohydrates are found in refined foods such as white breads, white rice, and sugar. These carbohydrates are broken down very quickly and cause blood sugar to spike which gives the body a lot of fuel at once. Complex carbohydrates such as whole grains, brown rice, fruits, and vegetables are broken down much slower and have more minerals, vitamins, and fiber in them. They give energy slowly over a longer period of time, so it is easier for the body to use the energy they give. Getting the majority of your carbohydrates from complex carbohydrates is crucial for a healthy diet.

Proteins are the building blocks of our body. After water, protein is the most abundance substance in the body. Proteins replaces, maintains, and grows tissues in the body. Muscles, organs, and the immune system are made up of mostly proteins. Proteins are used to help us grow and keep our bodies strong and healthy. Proteins are harder for the body to break down and take much longer than carbohydrates to be absorbed. Different proteins have different kcalories. Fattier proteins such as fatty cuts of beef, whole milk, and pork are higher in calories than lean proteins such as lean beef, chicken, and reduced fat milk. Too much protein in a diet can lead to weight gain and damage the liver and kidneys if all the proteins are not used.

The other main type of energy that the human body uses is fats. Fats are broken down the slowest in the body and have the highest amount of calories. There are good fats and bad fats. Saturated and trans-fats are bad fats. They lead to higher cholesterol and heart problems. Good fats are polyunsaturated and monounsaturated. These fats can help lower cholesterol. They are found in foods such as avocados, nuts, and fatty fish. Fats have roughly nine calories per gram whereas proteins only have four. So eating to many fats can lead to weight gain, even if the good fats are consumed.

Fats can also help the body. Many vitamins are fat soluble, which means they are taken through our body and absorbed with fats. The types of fats a person should eat are unsaturated fats. These fats are liquid at room temperature and are found in nature. These fats also help keep joints lubricated and keep the heart healthy by giving it a protective layer of fat around it. Unsaturated fats in moderation can be beneficial to the body, but to many of them can lead to problems such as weight gain.

The best way to maintain a healthy diet is to eat for the activity you are about to do. If you are about to go on a long run, then simple carbohydrates are perfectly acceptable, and the energy they give will be used up. If you are about to sit at a desk all day, then slower release carbohydrates may be a better option. For athletes protein is very important, it helps the body grow and recover from physical activity, just make sure to keep the proteins lean to reduce weight gain from excess calories. The last part of eating healthy is to eat fats. Make sure fats are from good natural sources, and they are consumed in moderation, but do not be afraid to eat them.

The authors

- former High School Cheerleader

-former University of Missouri Cheerleader

-UCA staff and Head instructor 7 years

-10 years experience coaching at the High School, College, and Competitive level of Cheerleading