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 V. Unsaturated 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. beef 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. 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

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.