4.01 NUTRIENT REVIEW

SIX NUTRIENT Carbs Protein Fat (these provide energy) Have calories Minerals Vitamins Water

PROTEIN Complete Has all amino acids Usually from animal sources Incomplete Doesn’t have all amino acids Plant sources Beans, nuts, etc. Must add whole grain to complete Ex. Beans & rice Peanutbutter & bread

CARBOHYDRATES Complex Whole grains, fruits, veggies Best source of carbs – usually provides other nutrients too. Long lasting energy Simple Sugary foods - Candy,cake, jelly, honey, etc. Quick burst of energy, but very little nutrition

FATS Saturated Clogs arteries LDL cholesterol Bad fat Animal sources & coconut & palm oils TRANS FATS – man- made Unsaturated Good fat – HDL cholesterol Plant sources – olive, veg. oil, canola, sunflower, etc Helps lower bad cholesterol levels

TRANS FATS Man made saturated fats PRODUCTS CAN BE LABELED TRANS FAT FREE & STILL HAVE ½ GRAM LOOK FOR WORDS LIKE HYDROGENATED PARTIALLY – HYDROGENATED OR SHORTENING IN INGREDIENT LIST.

VITAMINS Fat soluble A D E K Body stores surplus in fat cells IN LIVER – can over dose WHERE DOES VIT D COME FROM? SUN!! Water soluble Body doesn’t store – must replenish daily VITAMIN C B COMPLEX VITAMINS

MINERALS Iron – body stores surplus in blood Foods = dk green leafy veg. red meat Calcium – stores in bones Dairy foods, brocolli Potassium - Bananas & potatoes Sodium – need very little Iodine magnesium

WATER DO YOU GET ENOUGH? MUST HAVE TO AID IN DIGESTION HELPS TRANSPORT VITAMINS HYDRATES BODY REGULATE TEMP GET FROM DRINKING ANY LIQUID EATING JUICY FOODS EVEN LETTUCE, CABBAGE, CUCUMBERS, SOUPS, ETC.

ANTIOXIDANTS FOUND IN COLORFUL FOODS: BLUEBERRIES CANTALOUPE KIWI ETC HELP PROTECT CELLS FROM DAMAGE OF FREE RADICALS WHICH ARE RELEASED FROM THE CHEMICALS WE CONSUME IN OUR PROCESSED FOODS DURING DIGESTION.