1. Nutrition Ashley White

2. Carbohydrates Two types: 1.) Simple: “simple sugars” refined sugars  white sugars in candy  Sugars in nutritious foods (fruit and milk)  No added sugar to nutritious group 2.) Complex: “starches”  Grain products: bread, crackers, pasta, rice  Unrefined are better options: -vitamins, minerals, rich in fiber  Refined are processed (removes nutrients and fiber): -white flour, white rice

3. Protein Watch protein intake, protein has limited storing-excess turns into fat Repair muscle tissue after anaerobic exercises Amino Acids Used for: hair, skin, nails, building muscle, bones, immune system, build and repair tissues, make enzymes, hormones Good Protein: White-meats, yogurt, cheese, milk (skim or low- fat), eggs, beans, pork tenderloin, soy, lean beef

4. Fats Types:  Monounsaturated  Polyunsaturated  Saturated  Trans o Mono + poly: good for heart, cholesterol, overall health o Sat + Tran: increase risk of disease and increase cholesterol o Total fat should be limited to 20-35% of calorie intake o Highest energy source (9g) o Burn off from aerobic exercises Mono+ Poly=“good” Fats Sat+ Tran= “bad” Fats

5. Vitamins  Types:  A, C, D, E, B1, B3, B2, B12, B6, B9  Vitamin Chart Vitamin Chart

6. Minerals Types:  Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc  Mineral Chart Mineral Chart