Health I: NUTRITION FOOD CATEGORIES You are what you eat!

Macronutrients Micronutrients Fibre Food can be broken down into 3 major categories: Macronutrients Micronutrients Fibre

MACRONUTRIENTS 1. Protein 2. Carbohydrate 3. Fat These are out direct sources of energy for daily life, physical exercise and work consumed in large amounts There are 3 types: 1. Protein 2. Carbohydrate 3. Fat

PROTEIN directly involved in fundamental chemical processes of life when ingested: -broken down into 20 amino acids

PROTEIN directly involved in fundamental chemical processes of life when ingested: -broken down into 20 amino acids - 9 essential amino acids  attained through food (body produces 11 others) Complete protein – food that contains all 9 amino acids - meat, eggs, cheese and milk Incomplete protein –foods containing one but not all essential amino acids - vegetables and fruits

each gram of protein contains 4 Calories of energy for every kilogram of body weight, an adult needs 0.8 grams of protein necessary for growth and repair of all tissues, and a critical component of hormones, enzymes and the immune system

CARBOHYDRATE most accessible energy source for the body each gram yields 4 Calories of energy

Complex (starch) Simple (sugars) -takes body longer to absorb -80 % of total carb intake -cereals, fruits, vegetables, legumes and pasta absorb MUCH faster refined white sugar, pop, candy, etc

FAT insulate and protect vital organs highest energy yield = 9 calories of energy per gram

Saturated Unsaturated -animal sources -LDL (low-density lipoproteins) -high levels LDL increased cholesterol plaque on artery walls heart disease Unsaturated plant sources high concentrations of high-density lipoproteins (HDL) flushed out of body

MICRONUTRIENTS Vitamins Minerals Water needed in smaller quantities there are 3 types: Vitamins Minerals Water

Vitamins and Minerals Water assist the body in: metabolism regulation, energy release and bone and muscle synthesis Key vitamins: A,B,C,D,E,K, thiamine and riboflavin A, D, E, K fat soluble and toxic in high levels B and C water soluble 7 key minerals: calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur Water sufficient water is needed to help: -aid in digestion, carry nutrients and eliminate waster products

FOOD LABELS The nutrient info is based on a specified quantity of food   The % Daily Value gives a context to the actual amount. It indicates the amount if your daily diet was 100 g. This number is the actual amount of the nutrient in the specified quantity of food The Nutrition Fact box would always include this list of Calories and nutrients even if the amount is zero.