What are carbohydrates and fiber? Carbohydrates Fiber Sugars Comes from plant food Grains Fruits Vegetables Breads Main energy provider for the body
Types of Carbohydrates Good Carbs Bad Carbs High in fiber Stripped of fiber Whole grains White breads Vegetables White rice Fruits Added sweeteners Beans
ProteinsThree types:Incomplete – generally fromplant food sources; contains noessential amino acidsComplete – typically fromanimal sources; contains 9essential amino acidsComplementary – body needsboth sources of protein; whencombined provides body withall essential amino acids
Lipids (fats) Chemical groups of fats that come from sources such as: Dark Meat Poultry Skin Dairy Products Margarine, butter, shortening
Categories of Lipids Triglycerides The primary form of fat in food Phospholipids Important to cell membrane structure Sterols Cholesterol Sat. fats from animals Saturated & unsat. fats from plants Unsaturated fats
Vitamins Organic substances that your body requires for enzyme reaction Mainfunction is to be a catalyst for metabolic function and chemical reactions Thereare a total of 13 essential vitamins, each have their own special function.
Two classes of vitamins Water Soluble Fat Soluble Vitamins C&B Vitamins A, D, E, K Complex Need fat to Need water to dissolve dissolve
Vitamin C – Citrus FruitVitamin B Complexes – Green leafyvegetables, meats, and dairyVitamin A – Orange/Yellow Colored FoodsVitamin D – Fish, Dairy, SunlightVitamin E – Grains, Nuts, Dark Green VegetablesVitamin K – Green Leafy Vegetables, Eggs, and Liver
Minerals & Electrolytes Available in abundance in most food sources Used at every cellular level for metabolic exchanges 2 kinds on minerals Major Trace
WaterMakes up about 60% of totalbody weightBasic for survivalKeeps balance essential tohealthAthletes and those physicallyactive need additional waterfor hyfration
Nutritional Considerations Energyrequirement averages 2,000 cal/day for females, and 4,000 cal/day for males around the age of 15 Females 14-18 require 15mg of Iron Males 14-18 require 11mg of Iron
Lifestyle Choices Most adolescents tend to: Skip meals Eat from vending machines Eat a large amount of fast foods Drink high amounts of sodas These habits lead to diets high in saturated fat, sodium, cholesterol, and sugars.
Weight ControlSocial Pressure to be thin canlead to unhealthyhabits, especially in femalesMales become susceptible tosupplements and high-proteindrinks for performanceEating disorders can arise fromlow self image Anorexia Bulimia