Macronutrients

1. Macronutrients chemical elements that humans must consume in large quantities

2. What is a macronutrient? • A chemical element that humans must consume in large quantities • These nutrients are… • Carbohydrate • Protein • Fat

3. Carbohydrates • A Carbohydrate is a nutrient that is the main source of energy for the body. • Carbohydrates supply four calories of energy per gram of food and should make up 45-65% of your diet. • This macronutrient includes sugars, starches, and fiber. • There are two types of carbohydrates: Simple and Complex.

4. Simple carbohydrates • Simple Carbohydrates are sugars that enter the bloodstream rapidly and provide quick energy. • These carbs provide calories but few vitamins and minerals.

5. Complex carbohydrates • Complex carbohydrates are starches and fibers. • Starch is a food substance that is made and stored in most plants. • Fiber is the part of grains and plants that cannot be digested.

6. Which carbohydrates are better for you? Simple or Complex?

7. Complex Carbohydrates • Most of the calories in your diet should come from COMPLEX CARBOHYDRATES. • Complex carbohydrates are rich in vitamins and minerals. • Starches provide long lasting energy. • Sources of complex carbohydrates include grains such as bread and pasta, and vegetables such as potatoes and beans.

8. Terms to know…

9. When you eat Complex carbohydrates…

10. Fiber • Fiber is the part of grains and plant foods that cannot be digested. • There are two types of fiber: Soluble and Insoluble • Insoluble fiber helps prevent constipation and other intestinal problems by binding with water. Also helps to reduce the risk of colon cancer. • Soluble fiber helps to reduce cholesterol level and your risk of heart disease.

11. The Adequate intake for fiber is… 14g per 1000 Calories

12. Protein • A nutrient that is needed for growth, and to build and repair body tissues is a protein. • Also needed to regulate body processes and to supply energy. • Proteins supply four calories of energy per gram of food and should make up 10-30% of your diet. • There are two different kinds of proteins: complete proteins and incomplete proteins.

13. Amino Acids • The building blocks that make up proteins are amino acids. • The body needs 20 amino acids to function properly. Your body can produce only 11 of these amino acids. • The nine amino acids that the body cannot produce are essential amino acids.

14. Complete protein • A protein that contains all of the essential amino acids is complete protein. • Examples of complete proteins are meat, fish, poultry, milk, yogurt, and eggs. • The soybean is the ONLY plant food that provides all nine essential amino acids.

15. Incomplete Proteins • A protein from plant sources that does not contain all of the essential amino acids is an incomplete protein. • There are three categories of incomplete proteins:

16. Fats • A nutrient that provides energy and helps the body store and use vitamins is fat. • Fats supply nine calories of energy per gram of food and should make up 25-35% of your diet. • The body needs fats to maintain body heat, maintain an energy reserve, and build brain cells and nerve tissues. • There are two types of fats: Saturated and Unsaturated.

17. Saturated Fats • A type of fat found in dairy products, solid vegetable fat, and meat and poultry is a saturated fat. • Saturated fats contributeto the level of cholesterol in a person’s blood. • A food-like substance made by the body and found in certain foods is cholesterol.

18. UNSATURATED FATS • A type of fat obtained from plant products and fish is called unsaturated fats. • There are two types of unsaturated fats: polyunsaturated and monounsaturated.

19. Trans-Fatty Acids • Fatty Acids that are formed when vegetable oils are processed into solid fats are called trans-fatty acids. • This process is called hydrogenation. • You can identify foods which contain trans fat by looking on the labels for “partially hydrogenated vegetable oil” or “vegetable shortening”. • Increases your LDL or “bad cholesterol”.