About Nutrition

carbonicelimited2@gmail.com 24 Feb 2022

NUTRITION 101: BUILDING THE
FOUNDATION
BY
PAUL NAM
CLICK HERE FOR MORE!!!!

ALL MATERIAL CONTAINED HEREIN IS COPYRIGHT ©
THIS INFORMATION IN THIS BOOK IS A GUIDELINE FOR REFERENCE.
BEFORE STARTING ANDY DIET OR NUTRITION PROGRAM, CONSULT
YOUR DOCTOR, A DIETITIAN OR PHYSICIAN.
PAUL NAM 2020. ALL RIGHTS RESERVED
FOR MORE WORKS BY THIS AUTHOR, PLEASE VISIT:

TABLE OF CONTENTS
CARBOHYDRATES
FATS
PROTEINS
VITAMINS
MINERALS
WATER
BENEFITS OF PHYSICAL ACTIVITY
CALCULATING BMI
ENERGY EQUATION
EATING FOR FAT LOSS
THREE EXAMPLES OF DIFFERENT EATING PLANS FOR
FAT LOSS
EATING FOR MUSCULAR GAINS
THREE EXAMPLES OF DIFFERENT EATING PLANS FOR GAINING MUSCLE
THE TOP TEN DIET FADS
CONCLUSION
ABOUT THE AUTHOR

INTRODUCTION
The alarm buzzes and your day begins. You shower, get dressed, and eat breakfast.
Eggs and bacon?
Maybe just some toast?
Or last night’s pasta leftovers?
We all eat food for both physiological and psychological satisfaction. Sometimes
we’re diligent with our food choices, and other times we’re just too busy to pay
attention.
But the growth and maintenance of the human body requires energy, obtained from
food by a process called nutrition.
Nutrition provides nutrients to the body to get the energy it needs to carry out the
activities required to stay alive. And good nutrition coupled with daily physical
activity is what this book is all about.
I hope you enjoy this book and can walk away with the basic knowledge of nutrition
and how your body works with food. You can combine the nutrition info in this
book with one of our great mobile apps. To fnd some of our apps just to go
www.purseftness.com.
Welcome to Nutrition 101: Building The Foundation!

CARBOHYDRATES
Oh, the love-hate relationship we have with carbs. They taste so good.
Carbohydrates are found in breads, fruit, rice, and even chocolate. There are many
diferent types of carbohydrates, but the simplest types are called sugars. Here is a
carb friendly joke. What do you call 52 slices of bread? A deck of carbs. Throughout this
chapter, you’ll learn about glucose, sweeteners, fber, glycemic index, the role of
insulin, and what is the recommended intake.
Let's start with glucose. Glucose is the most important simple sugar in human
metabolism. You’ve most likely heard of it, but what is it? Glucose is made when
chlorophyll- containing plants combine carbon dioxide and water with the help of
sunlight. This process is called photosynthesis and it’s an important energy source for
plants.
Glucose is made in the body to provide your body with energy, which is called
adenosine triphosphate (ATP). This is the preferred energy source for your red blood
cells. Glucose can also be converted to some amino acids, which are the building
blocks of protein.

Then we have sugar alternatives used to sweeten foods. These sugar alternatives
include stevia, saccharin, aspartame, and acesulfamek.
Aspartame (common brand names include NutraSweet and Equal) has the same
energy content as sucrose but is 100x sweeter.
It’s not stable when heated so it shouldn’t be used when cooking. Studies have
shown in rats that eating aspartame increases the growth of cancer but there is no
evidence to fnding the similar efects in humans.
Saccharin was one of the frst artifcial non-sugar sweeteners to be used in the United
States.
Commonly known with brand names such as Sweet 'n' Low and Sugar Twin,
Saccharin is very sweet and stable for cooking. Studies have shown no health risk
when used in moderation.
Acesulfame K (Sweet One, for example) is commonly used in Europe and was
approved in 1998 for use in the United States. This sweetener is heat-stable and has
been approved for use in refrigerated and frozen desserts. This sweetener can be
found in frozen desserts, yogurt, gum, and alcoholic beverages.
Next is Stevia and this sweetener is very popular and is sweeter than sugar. Stevia is an
herb that comes from the sunfower that grows in the tropical region of central
South America. It is calorie free and used at most restaurants and cofee places.
Sugar alcohols are used in a wide variety of products and are found in plants and
fruits. They have half the calories of sucrose and are neither sugar nor alcohol.
Sorbitol, mannitol, and xylitol are the most common sugar alcohols that are found in
sugar free products. Sugar alcohols do not promote tooth decay but if eaten in
large amounts they can cause a laxative efect. If this happens, I hope you are near a
washroom.

When your body needs energy, its frst source is glucose. The body stores glucose
inside your body as glycogen. The majority of glycogen is stored in your liver and
skeletal muscle. When we need energy quickly, our bodies break down glycogen.
This is important when understanding the basics of fat loss and muscle building.
As the general rule for fber, humans can’t digest it. Fiber contains certain bonds
that our digestive system can’t break down. The undigested fber travels through
our intestinal tract. Intestinal bacteria break down the fber and other substances
that are made by the bacteria. This process helps to nourish the cells that line our
colon. This is why it’s important to maintain healthy bacteria in our intestinal tract as
this helps with the digestion process.
Fiber can found in vegetables, oats, legumes, rice, bran, seeds, soybean, and some
fruits. It is important to include fber in your daily diet. Many studies have shown
that fber can maintain health, prevent certain diseases, help to reduce blood
cholesterol, and aid in weight management.
Understanding the glycemic response to foods is one way to help in the fght with fat
loss. Glycemic response is the change in blood glucose after eating a certain type of
food.
The Glycemic index (GI) is a rating system that’s used to categorize foods. A food's
glycemic index is a number that refects the change in the blood glucose levels after it
has been consumed. Foods with a GI higher than 70, such as potatoes, are
considered high GI foods. Potatoes are high GI foods because after they’re
consumed, they cause a large increase in blood glucose levels. Foods such as beans,
which have a glycemic index of 40 and lower, are considered a low GI food. This is
because they cause a moderate rise in blood glucose levels. It is best to study and
know the GI chart as this will give you the added advantage in losing fat or when it
comes to building muscle.

The role of insulin in the body is very complex but understanding the basics will help
with the way carbohydrates are absorbed and used for energy. Insulin is a hormone
that’s released by the pancreas in response to the rise in blood glucose levels that is
caused by certain foods. This hormone helps with blood glucose regulation and
energy storage. When a large, carbohydrate-based meal is eaten by itself, the
pancreas releases insulin. Insulin in turn stimulates the excess glucose from the large
carbohydrate meal into glycogen. The glycogen is then stored in the muscle and
liver. When the muscle and liver are full, the excess glycogen is stored as fat. This is
important to remember because if you constantly eat large amounts of
carbohydrates and don’t exercise enough, you may end up storing extra fat.
Most people wonder how many carbohydrates they really need in their diet.
Carbohydrates are important energy source and some evidence has been shown
that certain carbs may help to prevent chronic diseases. Good carbohydrate sources
should come from whole grains, fruits, and vegetables. Man-made carbohydrates,
like pasta, should be secondary and it’s best to limit or eliminate refned sugars, such as
candy.
There are certain recommendations and guidelines to follow when it comes to
carbohydrate consumption. A general guideline and acceptable macronutrient range
is 45% - 65% of your total caloric intake. So, if a person consumes 2,500 calories in a
day, they would eat 281-406 grams of carbohydrates per day. This macronutrient has
4 calories per gram. In order to get the proper range, you would times .45 by 2,500,
then divide by 4, and this would equal 281. Next, you would do .65 times 2,500, and
then divide by 4, which would equal 406. Added sugars should be no more than 25%
of your total calories. Also, it’s recommended that adults consume at least 14 grams
of fber daily.
My only carbohydrate sources are fruit, vegetables, and steel cut oats. I rarely eat

carbohydrates such as rice, bread, and pasta. This is from years of following a low
carbohydrate diet. I feel good every day and I maintain a 9-10% body fat level year round.

FATS
As we know, most fats are unhealthy, but some are actually good for you. Ever
wonder why peanut butter taste so good? Fats can be naturally found in foods but if
they are consumed in high amounts they can contribute to obesity. If you eat too
much fat, you get fat. Here is a friendly fat joke. Brain cells come and brain cells go, but fat
cells live forever.
People watching their caloric intake often buy fat-free foods in order to lose weight or
follow a specifc diet. Some companies have even come out with fat substitutes in
order to replace the fats we normally eat in foods. In this chapter, you’ll learn about
the diferent types of fats and which are the best for optimal health.
Fats are 9 calories per gram and they provide a major source of energy for the body.
Fats and oils are also known as Lipids. Lipids that are liquid at room temperature are
called oils. Lipids that are solid at room temperature are called fats. Saturated fatty
acids are solid at room temperature and can be found in butter, beef, and animal
products. The shorter form of saturated fatty acids is called saturated fat and that is
a more common name to the general public. Trans fatty acids tend to be solid at
room temperature and are found in foods such as dairy and beef products. Most

trans fatty acids are produced by a process called partial hydrogenation. This process
converts oily lipids into solid fats by changing their structure. Processed food
contains large amounts of trans fatty acids. Companies use trans fatty acids so that
their foods look more desirable for consumption and it helps to reduce food
spoilage. Always try to limit the amount of processed foods you eat because of the
high amounts of trans fatty acids. There could be a link between eating this type of
fat and developing cardiovascular disease.
There are so many diferent types of fats that most people wonder which ones are
really important. The 2 essential fatty acids our bodies really need are linoleic acid
and linolenic acid.
Linoleic acid is known as omega 6 fatty acid and linolenic acid is known as omega 3
fatty acid.
Omega 3 and 6 are essential nutrients because they are needed by the body but
cannot be processed in sufcient amounts to meet our body’s needs. They have
several functions in the body, but omega 3 fatty acids help to reduce infammation,
and helps to relax the blood vessel walls. This may help to reduce the risk of
cardiovascular disease. Most people get enough omega 6 in their diets but usually
not enough omega 3 fatty acids.
Most foods we eat contain some form of fatty acids. Nuts, seeds, and certain oils
such as soybean, or corn have a good amount of omega 6 fats. Other oils that are
made from canola, soybean, and fax seed have omega 3 fats. Some foods such as
soybean oil, and walnuts contain both sources of both essential fatty acids. In
today’s society we generally have access to all these foods so getting enough of
these 2 types of fats should not be an issue. Just remember to follow one simple
rule, eat more omega 3 than 6.
Now let’s move on to the saturated and unsaturated fatty acids. Our bodies can

make most saturated and unsaturated fatty acids so they are not essential in the
diet. We get most of our saturated fats from eating animal fats and we get most get
most our unsaturated fats from eating vegetables and plants.
Fats can also be used for an energy source in a form called triglycerides. When being
compared to protein and carbohydrates, fats yield the highest amount of energy.
When fat is broken down, it gives the body 9 kcal of energy per 1 gram. Proteins and
carbohydrates give the body 4 kcal of energy per 1 gram. This is important to
remember, as we get into the fat loss and energy equations in the upcoming
chapters. Your body has to have low insulin levels and has to be in a semi-starvation
state in order for fat to be used as an energy source. Exercise and physiological
stress can help to burn fat when your body is in the semi-starvation state.
Fatty acids can also be turned into ketones by a process called ketogenesis, which
can only happen when blood glucose levels are low. The brain, heart, skeletal muscle,
and the kidneys can use ketones. During times of severe low glycogen levels, the
body can use ketones frst for energy instead of using protein, which is located
inside of the muscle cells. Your body is not in a good state when it starts to break
down muscle tissue for energy. This is detrimental for both fat loss and muscle building.
When a person does not need any more energy, it stores the excess fatty acids into
their fat cells and then into their skeletal muscle. Adipose tissue contains special
cells called adipocytes, which can store large amounts of fats. Fat tissues are found
around your vital organs, which are called visceral adipose tissue. Fat tissues that
are found underneath your skin are called subcutaneous adipose tissue.
Insulin is a powerful hormone in our body and is responsible for the storage of fatty
acids during times of excess energy intake. Insulin causes your fatty tissues to take
up glucose and fatty acids. It also helps to convert excess glucose to fatty acids.
Understanding the role of insulin in our body will help you to lose those extra
pounds or help to gain those few pounds of muscle.

As some people know already low-density lipoproteins are known as the bad
cholesterol. LDL can build up of a substance called plaque on the vessel walls. This
plaque can build up slowly over time and even block blood fow, which may lead to a
condition called cardiovascular disease. Eating high amounts of saturated fatty
acids, trans fats, and cholesterol can increase the buildup of LDL in your blood. To
lower your LDL concentration, eat a diet with more polyunsaturated fatty acids
(fatty fsh), omega 3 fats, and fber.
The liver produces high-density lipoprotein, which circulate in the blood to collect the
excess cholesterol from your cells. HDL is known as the good cholesterol. There may
be some evidence showing that having higher levels of HDL may reduce the risk of
cardiovascular disease. Eating a low carbohydrate diet, monounsaturated fatty acids
(such as olive oil), and consuming moderate amounts of alcohol, may contribute to
higher levels of HDL in the human body. So just remember to eat more foods with
HDL and less foods with LDL.
Fats are 9 calories per gram and eating them in excess can contribute to obesity.
Obesity is not only a major health concern but now is a global problem. Obesity may
increase the chances of cardiovascular disease, type 2 diabetes, and even some
forms of cancer. A simple rule to remember is to limit the consumption of foods that
are high in fat as they contain the most calories.
Food companies have developed fat substitutes in order for people to eat low fat
foods. These are made from carbohydrates, proteins, and a blend of carbohydrates
and fatty acids. Olestra is an example of a fat substitute made from sucrose and
some fatty acids. Other examples are Maltrin and Stellar, which are made from
carbohydrates and proteins. Fat free does not mean calorie free as both carbs and
protein are 4 calories per gram.
So remember that next time you buy fat-free foods as they will be reduced in calories

but not completely free of them.
Eating enough essential fatty acids in your diet is important for your overall health. It
is recommended for omega 6 fats you eat only 12 grams to 17 grams a day for
both male and female adults. For omega 3 fats it is recommended that you have 2
servings of foods that are high in omega 3 fats daily. You should always limit your
intake of saturated fats as eating them in excess may lead to cardiovascular disease.
The recommended intake for saturated fats is 10% of total calories consumed in
day. So at 2000 calories, 10 percent would be 200 (2000x.10) calories and 22.2 (200/9)
grams per day. Trans fatty acids that are commercially produced should be limited to
1% of your total food intake for the day. Cholesterol should be limited to 300mg daily
and this is equal to 2 whole eggs. The total amount of fats an adult should consume
is 20% to 35% of your total calories consumed for the day. So a person eating
2,500 calories in a day that would be 500 calories (2,500x0.2) and 875 calories
(2,500x0.35) which is 55.6 grams (500/9) and 97.2 grams (875/9).
I take omega 3 capsules year round for a healthy heart and for good cardiovascular
health. I also eat cheese, nuts, and use extra olive oil virgin oil for salad dressings.
The best sources of fats come from fatty fsh, omega 3, fax seed oil, nuts, seeds,
extra virgin olive oil, avocados, and cheese.

CONCLUSION
As society keeps growing both in population, body weight is now more important to
take care of your health. Remember the source of your health originates from your
intestinal tract so what you eat dictates how you will feel and look. Try to buy foods
that are organic and when you buy fruit and vegetables make sure they are cleaned
properly.
Pesticides are dangerous chemicals that can harm your body over a longer period of
time. If you cannot buy organic foods because of the cost, choose nutrient dense
foods that give you the best nutritional value. If you are going to eat carbs, eat more
low GI foods instead of high GI, and limit them at night. Two simple things to
remember when you are eating fat, limit them as they are 9 calories per gram and
eat more omega 3 fats. When eating protein remember to eat less processed meats
and to eat more complete proteins. Vitamins and minerals are needed in the body
but most can be obtained from eating a well- balanced diet. Supplement them
when needed or when a defciency is found. A general rule for water is have 8-14
cups of water daily coming from water and food for both adult male and female.
Keeping active is important for everyday health and going on a shopping spree or
raking the front lawn for leaves does not count as exercise. I call this an assault on
the bank account and general chores.
The BMI system is great for the everyday person but for an athlete or bodybuilder it
should not be used because they carry more muscle mass. Remember for the energy
equation to lose body fat y our energy output has to be greater than y our energy
intake and to gain muscle your energy intake has to be greater than your energy
output. Understanding this will help with fat loss and gaining muscle.

Lastly, when choosing a diet plan make sure it suits your timing, needs, and wants in
order to be successful.
Whew, you have made it through the free version of Nutrition 101: Building The
Foundation! Hope you take this information and apply it to your lifestyle!
CLICK HERE FOR MORE!!

ABOUT THE AUTHOR
Paul Nam has been in the ftness industry and a personal trainer for over 21 years.
He started bodybuilding at the age of 18 and became the Junior Mackenzie
Bodybuilding Champion at 19. He has since then competed in over 25 bodybuilding,
ftness, and martial arts competitions. He has trained in Olympic style boxing,
Brazilian jui-jitsu, muay thai, wrestling, and holds a red belt in tae kwon do.
Paul owns a fitness studio in Toronto, builds mobile training apps, and is writing a
series of books. He also owns an online coaching business and buildsftnessproducts.

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