Fit Final

6 classified essential nutrients

proteins-4carbs-4fats-9vitamins, minerals and water ( micro don't need alot)(others are macro)

Proteins

Form key parts of the body's main structural components - muscles and bones & of blood, enzymes, cell membranes, and some hormones.

The building block of protein...

amino acids

Types of Protein

Complete- meat sources Incomplete- plant sources

Average daily protein intake for adults

.8% of body weight

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20 common amino acids, 9 are essential

Fats

also known as lipids, supply energy, insulate the body, support and cushion organs, absorbs fats-soluble vitamins, add flavor and texture to food.

Types of Fats

Saturated Unsaturated- Monosaturated - Polyunsaturated

Trans Fats

is an unsaturated fatty acid produced during the process of hydrogenation.

Hydrogenation

is a process which hydrogen is added to unsaturated fats, turning liquid fats into solids.

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In large amounts, trans fats can lowed HDL (good cholesterol) levels and promote the risk of heart disease.

Carbohydrates

The primary function of dietary carbohydrate is to supply energy to body cells.

Carbs broken down...

carbs are broken down into glucose, it's simplest form.

Whole Grains

have higher nutritional values compared to refined carbohydrates by: fiber, vitamins, minerals.take longer to chew and digest, enter the bloodstream slower and reduce the possibility of overeating.

Glycemic Index

is a measure of how the ingestion of a particular food affects blood glucose levels.

Fiber

fiber passes through the intestinal tract and provides bulk for feces.

dietary fiber

are indigestable carbohydrates that are infact in plant sources

Types of Fiber

soluble fiber- slows the bodys absorption of glucose binding cholesterol containing compounds in the intestinesinsoluble fiber- binds with water, allowing fecal matter to become bulkier and softer.

Vitamins

are organic substances needed in small amounts to help promoted and regulate chemical reactions and processes in body cells.

Types of Vitamins

fat solublewater soluble

Sources of Vitamins

Are abundant in fruits and veggies and grains they are also added to some processed foods

Minerals

inorganic, needed in small amounts for regulation, growth and maintenance of body tissues and functions

Major Minerals

Needed daily, calcium, phosphorus, magnesium and sodium

Water

the human body is composed of about 60%; you can live only a few days without water.

Antioxidants

are substances that protects against the breakdown of body constituents by free radicals; binding oxygen, donating electrons

free radicals

are chemically unstable, electron-seeking compounds that can damage cell membranes and mutate genes in its search for electrons.

Sources of Antioxidants

Fruits and veggies

Vegan

no animal products (hardest)

Lacto

includes milk and cheese products

Lacto Ovo

vegetarian includes milk, cheese and eggs

Partial veg,semi veg

includes eggs, dairy products, small amounts of poultry and seafood in their diet