Nutrients

Carbohydrates https://youtu.be/-fSt7aWaVqE Carbohydrates are the body’s main source of _ENERGY__!! They are found in foods from plant sources such as: ___bread__, __pasta_____, grain products like rice and wheat, and dry beans and peas. There are two categories of carbohydrates: Complex and simple carbohydrates.

Complex Carbohydrates __Complex___ Carbohydrates contain dietary fiber and starch. Dietary fiber contains non-digestible plant materials. Provides protein, vitamins, and minerals. Comes from plant sources such as: fruits, vegetables, and grain products, and dry beans and peas.

Simple Carbohydrates _Simple___ Carbohydrates are sugars. These sugars include __fructose____ (found in fruits), __maltose____ (found in grain products), and __lactose_____ (found in dairy products). Refined sugars are sugars that are extracted from plants and used as a sweetener. Sugars do not provide any nutrients other than simple carbohydrates. Examples: sucrose (also known as table sugar), corn syrup, honey, molasses, and brown sugar.

Proteins https://youtu.be/CzBGa8KnM3Q Helps the body ________build_______ and ______repair_________ tissues such as hair, eyes, skin, muscles, and bones. Made of chemical building blocks called ___amino acids___. If you do not consume enough carbohydrates the body will use proteins for energy instead of building and repairing. Your body can make all but 9 of the 22 amino acids. These 9 are called ____essential amino acids______ because they must come from foods you eat.

Complete Proteins proteins that supply all 9 essential amino acids. Food sources: __beef__, poultry, fish, ____pork_____, dairy products, quinoa and soy

Incomplete Proteins Proteins lacking one or more essential amino acids. Foods from plant sources: __nuts____, beans, seeds, lentils, whole grains, etc. Plant sources of protein have ____less______ fat than meat sources.

Fats https://youtu.be/yWDgf7w6Zw0 Fats promote healthy ___tissue______ and normal cell growth, and carry vitamins A, D, E, and K to wherever they are needed. Fats stored in the body provide a reserve supply of energy and act as a cushion to protect your heart, liver, and other organs.

Although fats cannot, nor should not, be eliminated from one’s eating plan completely, it is important to limit their use, and choose the right type of fats. _____Cholesterol_____: is a fat like substance present in all body cells that is needed for many essential body processes. There are two types of cholesterol, ____LDP___ (low-density lipoprotein) and ___HDL___(high-density lipoprotein). LDL is known as the __bad/lousy ___cholesterol because if too much is circulating in the body it can build up in artery walls. HDL is known as the __good/ happy_____ cholesterol because it picks up excess cholesterol and takes it back to the liver, keeping it from causing harm.

Saturated fats _______Saturated_____ fatty acids raise the level of LDL (bad) cholesterol. Foods high in saturated fat are: meat, poultry skin, whole-milk dairy products.

Unsaturated Fats _____polyunsaturated____ fatty acids lower cholesterol levels. Food sources: corn oil, soybean oil, and safflower oil. _____monounsaturated_____ fatty acids lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels. Food sources: olives, olive oil, avocados, peanuts, peanut oil, and canola oil. ____hydrogenation______ is a process in which missing hydrogen atoms are added to an unsaturated fat to make it firmer in texture. This process results in trans fatty acid and are similar to saturated fatty acids.

Vitamins help keep your body’s tissues healthy and its many systems working properly. Help ____regulate _____ many vital processes.

Types of vitamins ____water__- soluble vitamins and ____fat_____-soluble vitamins.

Water soluble vitamins… ___Water_____ - soluble vitamins dissolve in water and thus pass easily into the bloodstream in the process of digestion. Examples: Vitamin__C___ and the eight __B__ vitamins. ____Folate____ - Also called Folic acid. Helps the body produce normal blood cells that convert food into energy. It is essential in the diet of all women of childbearing age to prevent damage to the brain and spinal cord of unborn babies. ___Vitamin C_____ - Helps wounds heal and broken bones mend. Prolonged deficiency results in scurvy.

Fat soluble vitamins ___Fat___-soluble vitamins are absorbed and transported by fat. Examples: vitamins _A_,__D_,_E_, K__. ___Vitamin A_____ - this deficiency is the leading cause of preventable blindness in children worldwide. ___Vitamin D______ - Helps the body use calcium properly. This deficiency causes rickets, crooked legs. __Vitamin K____ - the blood-clotting vitamin.

Minerals Minerals are also vital for good health. They help the body work properly. Necessary for cell repair, metabolism, and energy production. Types of minerals: ____Major___minerals are minerals needed in relatively large amounts. These include ____calcium_______, ___magnesium______, and____phosphorus________. _______electrolytes_______are specific major minerals that work together to maintain the body’s fluid balance. These include__sodium_____, ___potassium_____, and_____magnesium____. _______trace____minerals are minerals needed in very small amounts, but they are just as important as other nutrients. They include__iron__, copper, zinc, iodine, and selenium.

Minerals Needed __iodine_____- getting too much or too little can cause thyroid problems. The thyroid is a gland in the neck that helps with growth and development. Sources: seafood, seaweed, iodized _________. __sodium____- too much can be linked to high blood pressure, but is essential for maintaining fluid balance in the body. __ Calcium____- builds and strengthens bones and teeth. Sources: Dairy and leafy green vegetables. __iron___- essential for making hemoglobin, a substance in your red blood cells that carries oxygen to all the cells in your body. Sources: lean red meat, beans and peas, dried fruits, grain products, and dark green leafy vegetables.

Water Water is the most critical nutrient for survival. All chemical reactions within the body rely on water. Water also lubricates the joins and body cells and helps regulate body _____temperature_____. About _50%__ to _75%_ percent of your body is water. Your blood is _80%__percent water. Sources: ___water_____, milk, ___broth_____, coffee, tea, fruit juices.