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Carbohydrates
sugars that provide the body with energy
class of foods that include starches and sugars
body's main source of energy, fuelling everything
from your muscles to your brain.
when stored in liver/muscles, called glycogen
glycogen turns to fat when muscle/liver cannot
store more sugars
government recommends 45-65% of daily calories
should come from carbohydrates
Carbohydrates
contain carbon, oxygen and hydrogen
lack of attention, learning problems, and mood
swings are signs of low-blood-sugar levels.
divided into two groups, simple and complex
Simple includes: fructose (fruit sugar), sucrose
(table sugar) and lactose (milk sugar), etc.
Complex includes: fiber and starches
found in breads, pastas, candy, sodas, wines, beer,
fruits
Fiber
are carbohydrates that are indigestible
help move waste through the intestine
lowers risk for certain cancers, heart disease and
diabetes
National Cancer Institute recommends 25-30 grams
each day (adults)
binds water, creating softer stool passes rapidly
through colon
Many people with diabetes may be advised by their
doctor to consume about 40 grams of fiber a day
fiber also contributes no nutrients to the body
FIBER
no one thought removing it from food was bad
two main types: soluble and insoluble
Soluble fiber ( found in fruits, vegetables, seeds,
brown rice, barley, oats, and oat bran)
Insoluble fibers: cellulose, hemicellulose, and
lignin.
Insoluble fibers (found in grains, outside of seeds,
fruits, legumes, & other foods)
Insoluble fibers do not dissolve in water
sources: cooked/dried beans, peas, oat bran, fruits
and vegetables
Water
Definition: compound of hydrogen and oxygen,
H2O,
Water helps flush our kidneys & regulates our body
temperature
Coffee doesn’t substitute water, drink too much
coffee we dehydrate
involved in every function the body performs
Primary section in every part of your body
Foods contain water; Fruits contain high water
content
Water
Foods that have it: Fruits, vegetables
Healthy people can drink 48 cups per day
Becoming extremely dehydrated could cause
damage to body
intoxication occurs when water dilutes sodium
level in bloodstream
About 70% of our bodies are composed of water
Becoming extremely dehydrated could cause
damage to body
FATS
Definition: body mass that is not composed of
lean muscle, water, bones or vital organs.
protects and helps with temperature
management
Fat located deeper within body is called visceral
fat
Fats are vital to your health
They transport oxygen to every cell in your
body
With wrong fats, you eat up to 6 times more
FATS
Saturated fats are animal fats and are
converted by the liver into cholesterol
two types of unsaturated fats; Mono +
Poly unsaturated
Mono: Olives, Nuts, Canola, Avocado.
Poly: Corn, safflower, Sesame.
Meat (Pork, Beef, ect.) Vegetables
(cucumber, carrots, ect.)
Dietary Minerals
chemical elements required by living
organisms
chemical substances the body needs to
function properly
Minerals are in most foods we eat
required in large amounts (bulk minerals) or
small amounts (trace minerals)
Could get diseases associated with mineral
deficiencies
Dietary Minerals
good sources of dietary minerals: Milk, cheeses,
Spinach
Types: Calcium, Iron, Potassium, Zinc, Sodium,
Selenium
food it’s in: Milk, Bananas, Tofu, rice, Crabs etc.
very necessary for correct blood cell production
regulated through your body along with vitamins
Dietary minerals are inorganic substances.
PROTEIN
Large group of organic compounds that are
essential
helps muscle development, increases strength
makes up outer layers of hair, nails & skin
builds, keeps up, & replace the tissues in body
high protein diets do more harm than good
can worsen symptoms of liver & kidney
disease
Protein
Foods with protein: eggs, peanut butter,
lean meats (etc.)
Meat is a good source of protein
Types:
Whey protein- quickly digested protein
Casein protein- slower absorbing
Egg protein- considered 1 of best forms
of natural protein
VITAMINS
a group of organic substances (found in
minute amounts in natural foodstuffs or
sometimes produced)
Some examples of what vitamins do:
energize our metabolism
regulate our metabolism
help form blood clots when we bleed
enable cell growth
help us see in color instead of black and white
VITAMINS
impossible to sustain life without the essential
vitamins
not substitutes for protein, fats, minerals,
carbohydrates, etc.
Vitamin D in milk helps your bones
Vitamin A in carrots helps you see
Vitamin C in oranges helps your body heal
Vitamin B in vegetables helps produce protein &
energy
Examples of food it’s in: Oranges, Milk, rice, soy,
eggs, Salmon, Tuna
Bibliography
http://www.mamashealth.com/nutrition/water
.asp
http://www.treelight.com/health/nutrition/Fat
Facts.html
http://www.ayushveda.com/dietfitness/minera
ls-the-basic-facts/
http://www.mamashealth.com/nutrition/protei
n.asp
http://www.uaex.edu/depts/FCS/EFNEP/Less
ons/Protein_Calcium_Iron/Protein_Facts.pdf
http://www.mamashealth.com/nutrition/carbo
.asp
en.wiktionary.org/wiki/carbohydrates
BIBLIOGRAPHY
http://www.leancuisine.ca/en/NutritionWellness
/Nutrition/The_facts_about_carbohydrates.htm
http://arnold.bimbobakeriesusa.com/healthLifeFac
t.cfm/factType/carb
http://www.kscience.co.uk/as/module1/carbohydr
ates.htm
http://www.carbohydrateaddicts.com/myths.html
http://www.mamashealth.com/nutrition/fiber.asp
http://arnold.bimbobakeriesusa.com/healthLifeFac
t.cfm/factType/fiber
http://www.new-fitness.com/nutrition_fiber.html