Carbohydrates

 Carbohydrates - the starches and sugars present in foods.

 Your body uses energy from carbohydrates to perform everyday tasks
 Carbohydrates are your body’s preferred source of energy
 Most nutritionists recommend that carbohydrates should make up 55 to 60 percent
of your daily calories
Role of Carbohydrates

 The body converts all carbohydrates to glucose, a simple sugar.

o Glucose – the body’s main source of energy
 The glucose your body does not use right away is converted and stored as
glycogen.
 When more energy is needed the body converts the glycogen back to glucose.
 Sometimes your body takes in more carbohydrates than you can use or store as
glycogen. Excess carbohydrates are converted and stored as fat.
 Provide 4 calories per gram
Depending on the carbohydrates chemical makeup, it can be classified as either simple
carbohydrates or complex carbohydrates.
Simple Carbohydrates

 Simple Carbohydrates - sugars such as fructose and lactose

 Many plants have naturally occurring simple sugars including sugarcane and
sugar beets.

Complex Carbohydrates

 Complex Carbohydrates - also known as starches

 Found in…
o Whole grains
o Seeds
o Nuts
o Legumes (dried peas and beans)
o Tubers (root vegetables such as potatoes)
 Complex carbohydrates must be broken down into simple carbohydrates before
the body can use them for energy.
Fiber

 Fiber - an indigestible complex carbohydrate

 Is found in the tough stringy parts of vegetables, fruits, and whole grains
 Can not be digested
 Helps prevent intestinal problems
  Suggested daily amount: 20 to 35 grams
 Sources of fiber:
o Fruits and vegetables with Edible skins
o Whole grain products
 Bran cereals
 Oatmeal
 Brown Rice

Proteins
 Proteins – nutrients that help build and maintain body cells and tissues
 Proteins are long chains made up of substances called amino acids.
 There are 20 different amino acids
 The body can make all but 9 amino acids
 Essential Amino Acids – the 9 amino acids that the body can not produce
o The body can get these from food

Role of Proteins

 Proteins have many roles.

o During major growth periods (infancy, childhood, adolescence, etc.)
proteins build new cells and tissues.
o Proteins replace damaged or worn-out cells by making new ones.
o The body uses proteins to make enzymes, hormones, and antibodies.
 Enzymes – substances that control the rate of chemical reactions in
cells
 Hormones – substances that regulate the activities of different cells
 Antibodies – substances that help identify and destroy disease-
causing organisms.
o Proteins supply the body with energy, although they are not the body’s
main source.
 Provide 4 calories per gram
 Excess protein is converted to body fat.
Complete Proteins

 Complete Proteins - Proteins that contain all 9 essential amino acids

 Can be found in animal products such as…
o Fish
o Meat
o Poultry
o Eggs
o Milk
o Cheese
 o Yogurt
o And also many soybean products

Incomplete Proteins

 Incomplete Proteins - Proteins that lack one or more of the 9 essential amino acids
 Can be found in foods such as…
o Beans
o Peas
o Nuts
o Whole grains
 Eating a combination of two or more incomplete proteins is equivalent to eating a
complete protein. (Examples: Rice and beans or Peanut butter and bread)

Fats
 Fat – a type of lipid, a substance that does not dissolve in water
 Provide 9 calories per gram
 Fats are made up of fatty acid chains, chains of carbon atoms with hydrogen
atoms and a single oxygen atom attached.
 The fats the body needs but cannot produce are called essential fatty acids.
Role of Fats

 Provides concentrated form of energy

 Transport vitamins A, D, E, and K in the body
 Serve as sources of linoleic acid (needed for growth and healthy skin)
 Add flavor and texture to food
 They satisfy hunger longer than other nutrients because they take longer to digest.
 Excess amounts of fat can cause unhealthy weight gain and obesity.
 Nutritionists suggest no more than 20-30 percent of your total daily intake should
be fats.
Fatty acids are classified as either saturated or unsaturated depending on their chemical
composition.
Saturated Fatty Acids

 Holds all the hydrogen atoms it can

 Solid at room temperature
 Found in animal fats and tropical oils
o Palm Oil
o Palm Kernel Oil
o Coconut oil
 Fish and chicken have a lower percentage saturated fat than beef, pork, egg yolks,
and dairy foods.
  A high intake of saturated fatty acids are connected to an increased risk of heart
disease

Unsaturated Fatty Acids

 Has at least one unsaturated bond, a place where hydrogen can be added to the
molecule
 Liquid at room temperature
 Found in most vegetable fats like olive oil, canola oil, soybean oil, and corn oil.
 A high intake of unsaturated fatty acids are connected to a reduced risk of heart
disease
Cholesterol

 Cholesterol – waxy lipidlike substance that circulates in blood

 Found in animal products and meats (especially organ meats)
 A diet high in saturated fats is linked to increased cholesterol production.
 Used to make and produce cell membranes, nerve tissues, hormones, vitamin D,
and bile.
 Excess cholesterol is stored in arteries, including heart arteries. This increases the
risk of heart disease.
Trans Fat

 Trans Fats – fats that are created in an industrial process that adds hydrogen to
unsaturated fats to make them more solid.
 Can raise the risk of heart disease as well as causing type 2 diabetes.
 Trans fats are found in fried and baked foods like French fries, donuts, and
biscuits

Vitamins
 Vitamins – compounds that help regulate many vital body processes, including the
digestion, absorption, and metabolism of other nutrients.
 Are classified as either water-soluble or fat-soluble
Water Soluble Vitamins

 Water Soluble Vitamins – Vitamins that dissolve in water

 Pass easily into the blood during digestion
 The body does not store these and they need to be replenished regularly.
 Includes vitamins C, B, Niacin, and Folic acid
 Can generally be found in food sources like animal products (milk, eggs, etc.),
meats (poultry, beef, etc.), peanut butter, whole grains, nuts, legumes, and liver.
Fat Soluble Vitamins
  Fat Soluble Vitamins – Vitamins that are absorbed, stored, and transported in fat
 Stored in fatty tissues, liver, and kidneys
 Excess build up of these vitamins in the body can be toxic
 Includes vitamins A, D, E, and K.
 Can generally be found in food sources like dairy products (milk, eggs, etc.),
breakfast cereals, vegetable oils, liver, and green vegetables.

Minerals
 Minerals – substances that the body cannot manufacture but that are needed for
forming healthy bones and teeth and for regulating many vital body processes
 Includes Calcium, Phosphorous, Magnesium, and Iron
 Can generally be found in food sources like dairy products, meat, and legumes

Water
 Water - a colorless, transparent, odorless, tasteless liquid
 It is recommended to drink at least 8 cups of water per day.
 Plain water, milk, and juice are best sources.
 Caffeinated beverages are not good choices. They cause the body to loose water
through increased urination.
Role of Water

 Vital to every body function

 Transports nutrients to cells
 Carries waste away from cells
 Lubricates joints and mucous membranes
 Enables the swallowing and digesting of food
 Helps maintain normal body temperature through perspiration