Transcript Carbohydrates

Understanding
Nutrition
I. Types of Nutrients
• Carbohydrates
• Fats
• Protein
• Vitamins
• Minerals
• Water
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
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
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.
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
VIII. Incomplete
Protein
• Protein that does not contain all of
the essential amino acids.
– nuts
– seeds
– beans
IX. Complete
Protein
• Proteins that contain all of the
essential amino acids.
– meat
– fish
– chicken
– turkey
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
XI. Minerals
• Essential to the body’s functioning
• Used to regulate wide range of body
processes.
• Major Minerals: calcium, sodium, and
potassium.
• Trace Minerals: iron, iodine, and zinc.
XII. Water
• 70% of body’s make-up.
• Carries dissolved nutrients throughout
the body.
• Aids in digestion, waste removal, and
temperature regulation.
• Consumption guideline: 1/2 ounce per
pound of body weight.
• Anything that is more than 10% “other”
does not hydrate like water.
XIII. Additives
• Substances added to food to improve
nutritional value, maintain freshness,
or improve a food’s appearance,
texture, or taste.
XIV(A). Food Pyramid
XIV(B). Balanced
Program
Protein 30%
Fat 30%
Carbohydrate 40%
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.