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Understanding Nutrition

Understanding Nutrition. Carbohydrates Fats Protein. Vitamins Minerals Water. I. Types of Nutrients. II. Simple Carbohydrates. glucose - fruits & veggies fructose - fruits & veggies lactose - milk sucrose - sugar cane & sugar beets. III. Complex Carbohydrates.

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Understanding Nutrition

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  1. Understanding Nutrition

  2. Carbohydrates Fats Protein Vitamins Minerals Water I. Types of Nutrients

  3. II. Simple Carbohydrates • glucose - fruits & veggies • fructose - fruits & veggies • lactose - milk • sucrose - sugar cane & sugar beets III. Complex Carbohydrates • starches - bread, pasta, potatoes • dietary fiber - non-digestible

  4. IV. Saturated Fats • solid at room temperature • they contain maximum number of hydrogen atoms. • Butter, margarine, animal fat, tropical oils V. Unsaturated Fats • liquid at room temperature • they lack one pair of hydrogen atoms • olive oil, peanut oil, vegetable oil

  5. VI. Cholesterol -found in animal fats A) L.D.L. - bad cholesterol that deposits on walls of blood vessels. B) H.D.L. - good cholesterol that removes L.D.L. from vessels and carries them to the liver or intestine.

  6. VII. Protein • Provides energy • needed to build and repair tissue • Found in all tissues of the body • inadequate intake will result in body taking from itself

  7. VIII. Incomplete Protein • Protein that does not contain all of the essential amino acids. • nuts • seeds • beans

  8. IX. Complete Protein • Proteins that contain all of the essential amino acids. • meat • fish • chicken • turkey

  9. X. Vitamins a) Fat soluble vitamins dissolve in fat and can be stored in the body (A,D,E, & K) b) Water soluble vitamins dissolve in water and are not stored in the body. • Promote growth • prevent disease • help change fats and carbohydrates into useable energy

  10. XI. Minerals • Essential to the body’s functioning • Used to regulate wide range of body processes. • Major Minerals: calcium, sodium, and potassium. • Trace Minerals: iron, iodine, and zinc.

  11. XII. Water • 70% of body’s make-up. • Carries dissolved nutrients throughout the body. • Aids in digestion, waste removal, and temperature regulation. • Consumption guideline: 1/2 ounce per pound of body weight. • Anything that is more than 10% “other” does not hydrate like water.

  12. XIII. Additives • Substances added to food to improve nutritional value, maintain freshness, or improve a food’s appearance, texture, or taste.

  13. XIV(A). Food Pyramid

  14. XIV(B). Balanced Program Protein 30% Fat 30% Carbohydrate 40%

  15. XV. Choosing healthy snacks • Select nutrient-dense foods. • Good choices - whole grain breads, low-fat yogurt, fruits and raw veggies. • Poor choices - chips, chocolate, soda.

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