6 major nutrients
carbohydrates, proteins, fats, vitamins, minerals, and water
macronutrients
energy-yielding nutrients, needed in large quantities
three types of macronutrients
carbs, protein, fat
micronutrients
non-energy-yielding nutrients, needed in smaller quantities
three types of micronutrients
vitamins, minerals water
a measurement of energy
calories
where do most of your calories come from?
carbs
what percent of your diet should carbs make up?
45-65
what percent of your diet should fat make up?
20-35
what percent of your diet should protein make up?
10-35
carbohydrates
your body's main source of energy
simple carbohydrates
simple sugar
examples of simple carbohydrates
fruits, milk, table sugar, corn syrup, candy
complex carbohydrates
found in the starch and fiber contained in foods
examples of complex carbohydrates
whole grain breads, vegetables, pasta, rice, potatoes,
nutrient-dense foods
foods that are high in fiber and contain high levels of vitamins, minerals, and other important nutrients while remaining low in calories
soluble fiber
partially digestible and absorbs water as it passes through your digestive system
insoluble fiber
not digestible and passes through your digestive system without being broken down or used
where is soluble fiber often found?
the outer layer of fruits, grains, and vegetables
protein
a group of nutrients that build, repair, and maintain your body cells
how many calories per carb are there?
4 calories
how many calories per gram of protein are there?
4 calories
9 essential amino acids
must be obtained in your diet because your body cannot make them
complete protein
a food that provides all nine essential amino acids in proper proportion
examples of complete proteins
all animal products
incomplete protein
a food that contains some of the essential amino acids
examples of incomplete proteins
grains, beans, vegetables
how many calories are in a gram of fat?
9 calories
fat
carry vitamins, support brain function, growth/repair of tissues
saturated fat
found in animal products and is generally solid at room temperature
examples of saturated fat
lard, butter, milk fat, meat fat
unsaturated fat
fat that is typically found in vegetable products and tends to be liquid at room temperature
examples of unsaturated fat
sunflower, corn, soybean, peanut, almond, and olive oils
trans fat
chemically altered unsaturated fat that is meant to look and act like saturated fat
cholesterol
a waxy, fat-like substance found in the cells of al mammals
vitamins
organic compounds that are essential to your body's normal growth, functioning, and maintenance
water soluble vitamins
vitamins that dissolve in water and are carried to your cells in your bloodstream (ex. folic acid, B1, B12)
which vitamins can your body not store?
B and C
example of fat soluble vitamins
A, D, E, K
minerals
essential nutrients that help regulate the activities of your cells
how many quarts of water does your body lose each day?
two to three quarts
what are the best fluids to intake?
water, milk, juice
examples of minerals
calcium, iron, potassium