Types of Nutrients
micro and macro nutrient
Macro Nutrients
required by the body in the greatest-larger amounts; water, carbohydrates, proteins and fats
Micro Nutrients
required in small amounts; vitamins and minerals
Calories
measure of the amount of energy that can be derived from food
Six Categories of Nutrients
carbohydrates, proteins, fats, vitamins, minerals and water; need for calories but depends on gender, age, body frame, eight, % of body fat and activity level
Major Components in Protein
complete protein and incomplete protein
Protein
repair and rebuild muscles, bones, blood, hair and fingernails
Animal Porteins
meat, poultry, fish, soy, and dairy products are complete protein; all of them may not be healthy to consume they provide nine amino acids but have risk factors ie. cancer, heart disease
Carbohydrates
quick source of energy, organic compounds that provide glucose to our brains; major sources are plants, vegetables, fruits, beans and milk
Two Types of Carbohydrates
simple and complex carbohydrates
Simple Carbohydrates
include natural sugars that come from source such as milk and fruit and added sugar; added sugar offset essential nutrients
Complex Carbohydrates
includes grains, cereals, vegetables, beans and nuts; whole grains more effective in reducing risk of diabetes and heart disease
Fiber
dietary fiber is non digestible form of complex carbohydrates; mostly plant food such as leaves, stems, vegetable skins; create a sense of fullness and help weight control, interfere with absorption of dietary fat and cholesterol and helps prevent constip
Dietary Reference Intake
standards for nutrient intake designed to prevent nutritional deficiencies
Fats
protect organs from injury, regular body temperature, provide cushion effect to organs and bones and help growth and development
Saturated Fat
solid at room temperature ie. animal fats
Unsaturated Fat
liquid at room temperature ie. vegetable and fish oils
Vitamins
essential to regulating growth, maintaining tissue and releasing energy from food; help produce the chemical reactions in the body and assist in manufacturing blood cells, hormones, etc.
Vitamin D
sunshine stimulates this vitamin; helps lower risk of heart disease, decrease BP, provide protection against infection
Minerals
help build bones and teeth and assist in muscle function and help our nervous system transmit messages ie. sodium, potassium chloride, calcium, phosphorous, magnesium
Water
carries nutrients, maintains body temperature, lubricates joints, helps with digestion, rids body of waste through urine and contributes in production of sweats; makes up 85% of blood 70% of muscles and 75% of brain; consume 64-80 of water a day
My Pyramid
variety, proportionality, moderation, activity, personalization, manage your weight, increase foods from other groups, choose carbohydrates wisely, maintain healthy HDL, , limit salt
Variety
one should eat all food groups and subgroups
Proportionality
eating more of some and less of others
Moderation
foods that contain saturated or trans fats, added sugars, cholesterol, salt and alcohol
Activity
physical activity everyday
Personalization
depending on age, gender, and typical level of activity
Manage Your Weight
limiting proportion sizes will help not to consume more than you use/burn
Increase Foods from Certain Groups
more fruits and vegetables, fat free and with added calcium
Choose Carbohydrates Wisely
fiber rich choices referred; avoid sugars and added sugars, use whole grains
Maintain Healthy HDL
reduce saturated fat, trans fat, restrict animal fat, cut back on partially hydrogenated oils
Limit Salt
use other spices and herbs
Organic Foods
designation applied to foods grown and produced according to strict guidelines limiting use of pesticides, nonorganic ingredients, hormones, antibiotics, irradiation, etc.