Nutrients
That
Provide
Energy
Carbohydrates
-the most imporant source of energy for your body.
-Carbs are easily digested and are broken down into
glucose, which the body then uses to do its various
tasks.
-The four primary functions of carbohydrates in the
body are to provide energy, store energy, build
macromolecules, and spare protein and fat for other
uses. Glucose energy is stored as glycogen, with
the majority of it in the muscle and liver.
Two kinds of carbohydrates
1. Simple carbohydrates
- also called simple sugar
- Broken down quickly by the body to be used as
energy.
- Is found naturally in food such as fruits, milk, and
milk products.
Simple Carbohydrates to avoid
Fruit juice Baked treats Soda
concentrate
Package cookies
Breakfast cereal
Two kinds of carbohydrates
2. Complex Carbohydrates
- A polysaccharide (such as starch or glucose)
- Complex carbs pack in more nutrients than simple carbs.
- They’re higher in fiber and digest more slowly. This also makes
them more filling, which means they’re a good option for weight
control.
- They’re also ideal for people with type 2 diabetes because they
help manage blood sugar spikes after meals.
- Fiber and starch are the two types of complex carbohydrates.
Complex carbs you should eat more
Fiber-rich Beans
fruits
Fiber-rich
Whole grains
vegetables
Fiber
- Helps you to reduce chances of developing some forms
of cancer.
- A type of complex that your body cannot digest
- fiber increases the weight and size of your stool and
softens it.
- fiber may help to solidify the stool because it absorbs
water and adds bulk to stool. Helps maintain bowel
health.
- Includes leaves, stems, roots, and seed coverings of
fruits, vegetables, and grains.
Proteins
- The group of nutrients that build, repair, and maintain body
cell.
- They are called the building blocks of your body
- During digestion, you break down proteins into simpler
substances called amino acids, which your small intestine
can absorb.
- protein is a "macronutrient," meaning that the body needs
relatively large amounts of it.
- You need protein in your diet to help your body repair cells
and make new ones.
- It is an important building block of bones, muscles,
cartilage, skin, and blood.
Animal Protein
Complete Protein
- or whole protein that provides all the
essential amino acids that your body
needs.
- Examples of single-source complete
proteins are red meat, poultry, fish, eggs,
milk, cheese, yogurt, soybeans and
quinoa.
Plant Protein
Incomplete proteins
- are usually found in plant foods as the
plant foods contain few, not all the
essential amino acids.
- Common plant foods which provide
incomplete proteins include nuts, seeds,
green peas, lentils, most grains, quinoa,
buckwheat, hemp seed, chia seed and
soy.
Fats
- are found in animal and some plant products.
- it is important for the growth, repair of cells, dissolve
certain vitamins, enhance the flavor and texture of
foods.
- They also help protect your organs and help keep your
body warm.
- Fats help your body absorb some nutrients and produce
important hormones, too.
- Monounsaturated fats and polyunsaturated fats are
known as the “good fats” because they are good for
your heart, your cholesterol, and your overall health.
These fats can help to: Lower the risk of heart disease
and stroke.
Good Fats
Two types of fats
1. Saturated Fats
- A fat that contains only saturated fatty acids, is solid
at room temperature, and comes chiefly from animal
food products.
- Saturated fats are bad for your health in several
ways: Heart disease risk. Your body needs healthy
fats for energy and other functions. But too much
saturated fat can cause cholesterol to build up in your
arteries (blood vessels).
- Some examples of saturated fat are butter, lard, meat
fat, palm oil, and coconut oil.
Two types of fats
2. Unsaturated Fats
- Are liquid at room temperature.
- Unsaturated fats are an important part of a healthy
diet. These fats help reduce the risk of heart disease
and lower cholesterol levels (among other health
benefits) when they replace saturated fats in the diet.
- Some examples of unsaturated fats are plants like
sunflower, corn, soybeans, olives, almonds, and
peanuts.
- Fish produces unsaturated fats.
Trans fats
- Artificial trans fats are created in an
industrial process that add hydrogen
to liquid vegetable oils to make them
solid.
- Trans fatty acids are not essential
and provide no known benefit to
human health.
