Nutrition

What are they?

Carbohydrate Definition: a substance (as a starch or sugar) that is rich in energy and is made up of carbon, hydrogen, and oxygen.

Carbohydrates Key Details: Carbohydrates are natural sugars and starches produced by plants. Carbohydrates are produced by plants through the process of photosynthesis. They are a part of the Carbon/Oxygen cycle. ENERGY is stored in the chemical bonds of carbohydrates.

Protein Definition: a nutrient made up of many amino acids joined together, is a necessary part of the diet, and is essential for normal cell structure and function.

Proteins Key Details: Proteins are large organic molecules consisting of carbon, hydrogen, oxygen, nitrogen, and sometimes sulfur. (Proteins are a part of the Nitrogen cycle.) Proteins are made up of smaller molecules called amino acids. Proteins make up many parts of our cells and the organelles in our cells. Enzymes are a type of protein that controls all the chemical processes in our bodies.

Lipid (Fat) Definition: Any of a large group of organic compounds that are oily to the touch and insoluble in water. Lipids include fatty acids, oils, and waxes. They are a source of stored energy and are a component of cell membranes.

Lipids (Fats) Key details: Fats, oils, and waxes are all lipids. Lipids are nonpolar, so they do not mix with water. Cell membranes are made of lipids because of this water repelling property. Like carbohydrates, lipids are made up of carbon, hydrogen, and oxygen. There is lots of STORED ENERGY in the chemical bonds of lipids. (even more than in a carbohydrate.)

Where do we find them? How do we use them?

Carbohydrates Carbohydrates are found in: PLANT sources like: Fruits Vegetables Beans Rice Nuts and seeds Grains

FIBER (from cellulose in plant cell wall) Carbohydrates We need carbohydrates for: ENERGY FIBER (from cellulose in plant cell wall)

Proteins Proteins are found in: Animal sources: Plant sources: Meat Dairy Eggs Plant sources: Nuts and seeds Beans and peas

Proteins We need proteins for: The amino acids in proteins are the building blocks of all our cells. To build and repair our cells. Proteins make enzymes that control all of our bodies processes.

Lipids (Fats) Lipids are found in: Animal sources: Plant sources: Meat and seafood Eggs and dairy Plant sources: Nuts and seeds (ex: sunflower seed oil, coconut oil, or corn oil) Olives Avocados

Lipids (Fats) Stored Energy. We need lipids for: Transporting vitamins and nutrients. Keeping our cell membranes flexible and waterproof. Cushioning and lubricating our organs.

What is Good or Bad about them?

Carbohydrates Carbs to LIMIT: Simple sugars like soda, juice, candy, cookies, etc. Over-Processed grains like white bread, crackers, pastries, white rice. Healthy Carbs: Fruits and VEGETABLES :) Eat lots of variety and color Eat them in their natural form including the skin. Minimally processed Grains like stone ground wheat, oats, barley, quinoa, brown rice. Beans, lentils, and peas.

Carbohydrates Diabetes: Type 1 (juvenile) diabetes - The body’s own immune system attacks the pancreas destroying the islet cells. The islet cells are what sense glucose in the blood and tells the body to release the correct amount of insulin. Without insulin the cells can NOT absorb the glucose in the blood. This results in damaging high blood sugar levels and cells that are starved for energy. Type 2 diabetes - Individuals do not produce enough insulin or their cells have stopped responding to their insulin properly.

Proteins Proteins to LIMIT: Red meat (high in saturated fats) Dark meat poultry and pork (high in fats, especially the skin) Healthy Proteins: Seafood Nuts and seeds Beans and peas Eggs and low-fat dairy Lean meat

Proteins Kidney disease: Your kidneys filter extra water and wastes out of your blood and make urine. Individuals that eat too much protein can overwork their kidneys and cause them to become damaged or to fail. Your doctor can test your urine to look for extra proteins in your urine, which can be a sign of kidney disease.

Lipids (Fats) Lipids to LIMIT: Avoid anything that has Partially Hydrogenated fats (trans fats). Margarine, fried foods, shelf-stable baked goods Limit Saturated fats (butter, beef and pork fat) Healthy Lipids: Nuts and seeds, avocados Seafood Vegetable oils (olive oil, canola oil, peanut oil, etc.)

Lipids (Fats) Heart Disease: A heart attack happens when an artery becomes blocked, preventing oxygen and nutrients from getting to the cells of the heart. Stroke: A stroke is a “brain attack”. It occurs when an artery becomes blocked, preventing oxygen and nutrients from getting to the cells of the brain. That part of the brain is damaged and can not do its normal function.