Proteins
Function: Build, repair, and maintain body tissues and structures
Types: Complete and Incomplete
Common Sources: Complete proteins contain all eight essential amino-acids and come from sources such as meat, eggs, and dairy products. Incomplete proteins are missing one or more essential amino-acids and come from sources such as grains, nuts, and green vegetables.
Tip: "The fewer the legs, the better!" Salmon is better than chicken. Turkey is better than beef.
Caloric Value: 1 gram = 4 calories
Carbohydrates
Function: Provide energy for all body functions, including the digestion and utilization of proteins and fats
Types: Simple, Complex, and Fiber
Common Sources: Simple carbohydrates (sugar) are found in candy, cookies, soda, and white bread. Complex carbohydrates (starches) are found in vegetables, brown rice, and whole grains. Fiber is also found in foods rich with complex carbohydrates and boasts the benefits of increasing satiety, intestinal health, and regulation of the body's absorption of glucose.
Tip: "Choose good carbs, not no carbs." Life will be much more filling, and fulfilling with veggies and grains!
Caloric Value: 1 gram = 4 calories
Fats
Function: Provide energy, carry vitamins A, D, E, & K, and aid in the absorption of calcium
Types: Saturated, Unsaturated, and Trans-fatty acids
Common Sources: Saturated fats are found in beef, pork, butter, and cheeses and are known to raise bad cholesterol (LDL) levels. Unsaturated fats are found in fish, nuts, and olive or canola oils and are considered to have a favorable effect on blood lipid levels. Trans-fats are a bi-product of partially-hydrogenated oils and have been known to not only raise LDL levels but also lower HDL (good cholesterol) levels as well!
Tip: "Get it from nature, not a wrapper!" Fresh foods from a local market are much better than processed items shipped from a factory in a sealed cellophane bag, stuffed in a cardboard box and shipped cross-country in a semi-trailer before being placed on a shelf, still managing to carry a multi-month expiration date!
Caloric Value: 1 gram = 9 calories
Balanced Diet
A balanced diet should contain each of the three macronutrients. Depending on variables such as your age, weight, gender, and goals, the exact nutrient balance may vary a bit from one person to the next, but in most cases your daily caloric intake should be comprised of these approximate percentages:
Proteins...20-25%
Carbohydrates...45-60%
Fats...15-20%
Hi, I'm Robert Kennedy. My wife, Kristin and I have been training people in Omaha, NE since I moved up from Texas in 2004. We started Kennedy Fitness, LLC in 2007. I attended the Cooper Institute for Aerobics Research and we both are certified through the National Academy of Sports Medicine. In March 2008, I was asked to serve Team USA as a "Fitness Ambassador" during the 2008 Summer Olympic Games in Beijing, China.
Through Kennedy Fitness we provide "Private, Professional, Personal Training" to our clients at a small studio in west Omaha, Elkhorn's Common Ground, and most significantly in the privacy and convenience of your own home! To learn more or to schedule a FREE consultation, please visit our site at:
http://www.kennedyfitness.net
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