Macronutrients The 3 nutrients your body needs in large quantities: Carbohydrates, proteins, and fats

Carbohydrates 1. Made of starches 2. Body’s preferred source of energy. 3. Provides 4 calories per gram 4. Should compose 55% to 65% of your daily calories. 5. Comes in two types: simple and complex –Simple carbs: SUGARS Found artificially in may processed foods (candy, cookies, soft drinks, salad dressings, and bread) Found naturally in fruits, some veggies and milk –Complex carbs: STARCHES Made up of many glucose molecules (unused glucose is stored as glycogen) Fiber: cannot be digested and used as energy –It moves waste through the digestive system –May reduce your risk of some cancers and heart disease –Causes the feeling of fullness with less fat and calories –Contained in veggies and fruits with edible skins, seeds, whole-grain products, popcorn –25 grams per day is recommended.

Proteins 1. Made up of amino acids 2. Helps build and maintain body tissues (muscle, bone, ligaments/cartilage, teeth, skin, bone, blood, etc. 3. Provides 4 calories per gram different amino acids 5. 9 a.a. cannot be produced by the body, they must come from an outside food source 6. Complete proteins: foods containing all essential a.a. –Animal products (fish, meat, poultry, eggs, milk, cheese, yogurt, and many soy bean products) 7. Incomplete proteins: foods that lack some essential a.a. –Come from foods derived from the seeds of plants (legumes, nuts, whole grains, and seeds) 8. Should comprise 10% to 15% of total calories consumed per day.

FATS 1. Made up of fatty acids (lipids) 2. Provides concentrated from of energy (9 calories per gram) 3. Carries/stores vitamins A, D, E, and K 4. Fats in food add flavor 5. Body fat cushions and protects organs 6. Regulates body temperature 7. Too much fat is linked to obesity, heart attacks, cancers and other health problems 8. Fat should comprise less than 30% of your daily calorie intake.

Micronutrients The 3 nutrients your body needs in small quantities: Vitamins, Minerals, and Water

Vitamins A. Water Soluble –Excess of these vitamins get flushed out of the body daily B C B. Fat Soluble –Excess of these vitamins get stored in the fat and can build up toxic levels. Foods containing vitamins: –A – green leafy vegetables –B – milk, whole wheat, vegetables –C – citric fruits –D – eggs, fish, beef –E – vegetables, seeds, nuts –K – spinach, broccoli, eggs Function: regulates vital body processes including digestion, absorption and metabolism of other nutrients

Minerals Function – –Regulates many vital body processes (muscle contractions, nerve impulses…) Electrolytes: –Sodium, chloride, potassium Two Classes: –Major Minerals: needed in larger quantities Calcium Magnesium Sodium Potassium –Trace Minerals: needed in trace (small) amounts Iron Iodine copper

WATER Functions –Carries/absorbs nutrients –Transports wastes –Lubricates joints –Regulates body temperature. Amount needed –6 to 8; 8 ounce glasses per day.