CarbohydratesCarbohydrates- The starches and sugars present in foods Most nutritionists recommend that 55-60% of your daily calories come from carbs
CarbohydratesSimple carbohydrates Sugars Fructose and lactose Added to many manufactured food productsComplex carbohydrates Starches Found in whole grains, seeds, nuts, legumes, and tubers…….what are these? Body must break them down into simple carbohydrates before using them for energy
How do carbs work?? Body converts all carbs to glucose Glucose is the body’s main source of energy Glucose that is not used right away is stored in the liver and muscles as glycogen When more energy is needed your body converts the glycogen back to glucose If you take in more carbs than your body needs for energy, they become stored as body fat
FiberFiber An indigestible complex carbohydrate that is found in the tough, stringy parts of vegetables, fruits, and whole grains Helps move waste through the digestive system To stay healthy eat 20-35 grams of fiber each day
ProteinsProteins- Nutrients that help build and maintain body cells and tissues Made of amino acids 20 amino acids, 9 of which your body cannot make Must get these 9 essential amino acids from the foods you eat
ProteinsComplete proteins- Contain adequate amounts of all 9 essential amino acids Animal products Fish, meat, poultry, eggs, milk, cheese, yogurt, and soybean products
ProteinsIncomplete proteins- Lack one or more of the essential amino acids Beans, peas, nuts, and whole grains Combine incomplete proteins is equivalent to eating a complete protein
What do proteins do??During major times of growth the bodybuilds new cells and tissuesThroughout your life your body will replace damaged or worn-out cellsThe body uses proteins to make enzymes,hormones, and antibodiesLike carbohydrates, excess proteins areconverted into body fat
FatsLipid- A fatty substance that does not dissolve in waterFats provide more than TWICE the energyof carbohydrates or proteinsThe building blocks of fats are called fattyacidsFatty acids that the body needs but cannotproduce are called essential fatty acids
FatsSaturated fatty acids- Usually solid at room temperature Animal fats and tropical oils Beef, pork, egg yolks, and dairy foods Have more than chicken or fish Palm oil, palm kernel oil, coconut oil A high intake of saturated fatty acids is associated with the # 1 cause of death in the United States……..which is??
FatsUnsaturated fatty acids Vegetable fats Olive, canola, soybean, corn, and cottonseed oils Usually liquids at room temperature
What do fats do????They are a concentrated form of energyThey transport vitamins A, D, E and K in yourblood and serve as sources of linoleic acid An essential fatty acid that is needed for growth and healthy skinGive more flavor and texture to foodThey take longer to digest so they help satisfyhunger longerMost nutritionists recommend no more than20-30% of your total daily calorie intake be fromfats
CholesterolCholesterol A waxy, lipidlike substance that circulates in the blood Your body uses the small amount it manufactures to: Make cell membranes and nerve tissue Produce many hormones, vitamin d, and bile Excess blood cholesterol is deposited in arteries, including the arteries of the heart A high increase in saturated fats is linked to high cholesterol
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