Understanding Nutrition

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Understanding Nutrition
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I. Types of Nutrients

• Carbohydrates
• Fats
• Protein

• Vitamins
• Minerals
• Water

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II. Simple Carbohydrates

• glucose - fruits veggies
• fructose - fruits veggies
• lactose - milk
• sucrose - sugar cane sugar beets

III. Complex Carbohydrates

• starches - bread, pasta, potatoes
• dietary fiber - non-digestible

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IV. Saturated Fats

• solid at room temperature
• they contain maximum number of hydrogen atoms.
• Butter, margarine, animal fat, tropical oils

V. Unsaturated Fats

• liquid at room temperature
• they lack one pair of hydrogen atoms
• olive oil, peanut oil, vegetable oil

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VI. Cholesterol - found in animal fats
A) L.D.L. - bad cholesterol that deposits on
walls of blood vessels. B) H.D.L. - good
cholesterol that removes L.D.L. from vessels
and carries them to the liver or intestine.
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VII. Protein

• Provides energy
• needed to build and repair tissue
• Found in all tissues of the body
• inadequate intake will result in body taking from
  itself

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VIII. Incomplete Protein

• Protein that does not contain all of the
  essential amino acids.
• nuts
• seeds
• beans

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IX. Complete Protein

• Proteins that contain all of the essential amino
  acids.
• beef
• fish
• chicken
• turkey

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X. Vitamins

• a) Fat soluble vitamins dissolve in fat and can
  be stored in the body (A,D,E, K)
• b) Water soluble vitamins dissolve in water and
  are not stored in the body.
• Promote growth
• prevent disease
• help change fats and carbohydrates into useable
  energy

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XI. Minerals

• Essential to the bodys functioning
• Used to regulate wide range of body processes.
• Major Minerals calcium, sodium, and
  potassium.
• Trace Minerals iron, iodine, and zinc.

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XII. Water

• 70 of bodys make-up.
• Carries dissolved nutrients throughout the body.
• Aids in digestion, waste removal, and temperature
  regulation.
• Anything that is more than 10 other does not
  hydrate like water.

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XIII. Additives

• Substances added to food to improve nutritional
  value, maintain freshness, or improve a foods
  appearance, texture, or taste.

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XIV(A). Food Pyramid
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XIV(B). Balanced Program
Protein 30
Fat 30
Carbohydrate 40
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XV. Choosing healthy snacks

• Select nutrient-dense foods.
• Good choices - whole grain breads, low-fat
  yogurt, fruits and raw veggies.
• Poor choices - chips, chocolate, soda.