By: Justin Knight COLLEGE EDITION

Macronutrients Carbohydrates Fats -Saturated Fats -Monounsaturated -Polyunsaturated -Essential Fatty Acids Protein - Amino Acids

Carbohydrates Carbohydrates are the most important nutrient for the body Broken down to glucose using insulin Glucose is used for energy throughout the day If glucose isn’t used, it is stored in the liver and muscles as glycogen

Carbohydrates cont. Simple Carbs – Smaller structured compounds – Easily broken down to glucose – Broken down quickly to increase blood glucose (blood sugar) Complex Carbs - Broken down slowly - Energy lasts longer - Keeps blood glucose levels steady

Fats Know the different types of fats you are putting in your body! Understand that fats are essential to your diet, but you must get the right ones in order to benefit yourself Increase the “good fats” in your diet!

Saturated Fats “Bad Fats” Increase your blood cholesterol which can later increase your risk for cardiovascular disease Cardiovascular disease can rang anywhere from a minor heart attack to a triple bypass surgery Found in high-fat cuts of meat, butter, cheese, ice cream

Trans Fats Normal fats that have gone through hydrogenation. This process makes foods less likely to spoil Have a lot of the same health risks as saturated fats Can be found in baked goods, fried foods, snack foods (potato chips) and pre-mixed products like cake mix or pancake mix

Monounsaturated and Polyunsaturated Fats “Good fats” Good for your heart! These foods lower cholesterol and increase good cholesterol (high density lipoproteins) HDL’s Can be found in olive oil, canola oil, peanut oil, nuts, seeds, fatty fish, peanut butter, avocados

Essential Fatty Acids “Essential” means that they can not be created by your body, but are essential for every day life Best source- Omega 3 fatty acid Play a vital role in cognitive functions Battles fatigue, sharpens memory and help prevent depression Can be found in cold water fatty fish and some plants

Protein Functions in the body - Act as antibodies to defend body - Create enzymes in the body - Move cells throughout body and act as transporter - repairs cells and creates new ones - Responsible for growth

Amino Acids Nine essential amino acids; histidine, isoleucine, leucine, lycine, methionine, phenylalanine, threonine, tryptophan, valine Nonessential amino acids (made in the body) - alanine, asparagine, aspartic acid, glutamic acid If essential amino acids are not put into your body you can see rapid muscle loss These act as building blocks for proteins

Vitamins Vitamin A Vitamin D Vitamin E Vitamin C Vitamin B

Vitamin A Water soluble vitamin Essential for good eyesight, especially at night Maintains healthy cornea Promotes growth in bone and teeth Deficiency - can cause night blindness - drying of the cornea

Vitamin A Sources Calf’s liver Chicken liver Instant breakfasts Vitamin pill

Vitamin D Synthesized by body from sunlight Must be activated by kidney Raises calcium levels in skeletal system, digestive tract and kidneys Deficiencies – Rickets – Osteomalacia – Osteoporosis

Vitamin D Sources Direct sunlight Butter Fortified margarine cereals

Vitamin E Roles of Vitamin E – Antioxidant – Works against inflammation in the body – Builds immune system Deficiency - Almost never seen

Vitamin E sources Plant foods: fresh Raw oils Seeds Vitamin supplements

Vitamin C Roles of Vitamin C - Cofactor for enzyme - Works as an antioxidant - Prevents free radicals in the body (germs attacking body) Deficiency – Scurvy – Anemia, red spots on skin, weakness

Vitamin C sources Orange juice Red/green peppers Grapefruit Sweet potato Strawberries Broccoli