3. I. Carbohydrates supply energy reduce refined carbohydrates (sugars) in diet, while adding more complex (whole grains, vegetables, fruits, etc.)
4. Types of Carbohydrate A. Sugar- simple carbohydrate 1. Monosaccharide - simple sugar Glucose (dextrose) - found in fruits and vegetables; other sugars and starches break down into it during digestion Fructose- fruit sugar
5. More Sugar Types . . . 2. Disaccharide- double sugar; breaks down into simple sugars during digestion Lactose - milk sugar (found only in milk) Sucrose - table sugar
6. Types of Carbohydrates B. Starches - Complex carbohydrate; breaks down to simple sugars during digestion Fiber - most complex, found in plants fiber or roughage in diet - does not completely break down does not supply energy
7. II. Fat Most concentrated form of food energy Slower to digest, so that you feel full longer Contributes to flavor/tenderness in meats
8. Types of Fat A. Saturated comes from animal sources solids at room temperature restrict in diet avoid hydrogenated plant sources (margarine & shortening)
9. B. Unsaturated Fats liquid at room temperature canola and olive oil - best to consume
10. Trans Fat Avoid: Trans fatty acids Found in hydrogenated products – margarine and shortening Exposing unsaturated oils to heat creates trans fats May raise blood cholesterol - LDL
11. Cholesterol Cholesterol-An alcohol,not a fat waxy, fat-like substance found in most body tissue (particularly the brain, nervous system, and blood) during digestion, cholesterol helps to break down fats so they can be absorbed through the wall of the small intestine
12. Cholesterol foods that are high in saturated fat are also frequently high in cholesterol the body obtains a third of its cholesterol from food and makes the rest, a high level of cholesterol, over 200 mg, is associated with heart disease
16. Protein Composed of amino acids Essential- cannot be manufactured by the body, so must be eaten as food, and must be available at the same time Non-essential (body manufactures these, so they don't have to be eaten)
17. Protein A. Complete animal sources contain all of the essential amino acids
18. Protein B. Incomplete plant sources contain only some of the essential amino acids vegans rely on incomplete proteins they get from peanut butter, legumes, nuts, soybeans, tofu, etc.
19. IV. Vitamins regulate body processes (approximately 20 known at present) high biological activity, a little goes a long way must be supplied by diet (or supplement)
20. Vitamins A. Fat soluble - stored in body fat; excessive levels may be dangerous B. Water soluble - must be eaten daily
21. A. Fat Soluble 1. Vitamin A - Retinol source: dark green and yellow vegetables contain carotene, which is converted by the body to retinol important for healthy skin, hair, mucous membranes essential for good vision an anti-oxidant
22. 2. Vitamin D Calciferol source: sunlight (body manufactures when skin is exposed) enriched milk aids the use of calcium and phosphorus deficiency in children - rickets (poor bone growth); adults - osteoporosis - loss of bone density
23. Antioxidants Oxidation - as a part of their normal function, cells make toxic molecules called free radicals (missing an electron) Contributes to aging and disease Cancer, cataracts, heart disease Vitamins – C, E, and beta carotene Get the RDA of these or take a supplement if you rarely eat deeply colored vegetables
24. Water Soluble Vitamins 1. Vitamin B complex - Many differing, but similar vitamins. Sources - grains Deficiencies affect skin, hair, nervous system
29. Major Minerals Calcium body's most abundant mineral, needed for growth of bones and teeth found in milk and milk products (needs vitamin D to work properly) deficiency: osteoporosis, rickets
30. Major Minerals Sodium works with potassium to help muscle activity aids in maintaining the body's proper water balance – excreted in sweat excess is strongly linked to high blood pressure, kidney damage, heart disease
31. Major Minerals Potassium important for every body function (fluid function, maintaining regular heartbeat) deficiency: nerve disorders, irregular heartbeat, overall weakness, poor reflexes, dry skin
32. Major Minerals Magnesium for carbohydrate and mineral metabolism, muscle function, bone growth utilization of glucose for energy deficiency may result in heart disease, blood clots in the heart and brain, muscle tremors
33. Trace Minerals Iodine proper functioning of the thyroid gland sources: saltwater fish, iodized salt deficiency may cause poor metabolism, hardening of the arteries, sluggish mental activity, heart palpitations, and nervousness, goiter
34. Trace Minerals Iron found in the body combined with protein sources: liver, sardines, oysters, brewer's yeast, lentils, prunes important for the manufacture of hemoglobin deficiency: anemia (unusual fatigue, weakness, headaches, pallor)
35. Trace Minerals Fluorine found in bones and teeth (prevent decay) sources: fluoridated water, seafood, cheese, milk excess: affect the metabolism of vitamins and may harm kidneys, liver, heart, and central nervous system
36. Water composes at least 60% of the body essential for life aids in the digestive process and carries nutrients helps remove waste products controls body temperature
37.
38. Better than sports drinks, unless the heat is extreme or you are exercising continuously for over 1 ½ hours (sports drinks have too much sugar and salt)
