Main Nutrients

MACROnutrients Carbohydrates (CHO) Protein (PRO) Fats (FAT)

MICROnutrients Vitamins Minerals Water

Carbohydrates The body’s main source of energy. Found in food mainly from plant sources, such as fruits, veggies, grain products. Should be about 55% of your diet Examples of Carbohydrates: a. Simple b. Complex c. Dietary Fibre (Insoluble Fibre, Soluble Fibre)

Simple Carbohydrates Simple carbohydrates, or sugars, are a natural part of many food. Known as: fructose (found in fruits) Maltose (Found in grain products) Lactose (Found in milk products) Sucrose (Extracted from plants table sugar)

Other simple carbohydrates are: Corn syrup Honey Maple Syrup Molasses Brown Sugar

Complex Carbohydrates Complex carbohydrates are broken down into subcategories: a. Starches b. Dietary fibres Found in veggies, such as potatoes, corn, grains, rice, pasta and bread.

Dietary Fibre Is the only carbohydrate that DOES NOT provide energy to the body. It consists of non-digestible plant material Found only in food from plant sources, such as fruits, veggies and grain products There are 2 types: Soluble and Insoluble

Insoluble Fiber Fiber that will not dissolve in water Absorbs water, much like a sponge Helps food move through the large intestine at a normal rate Promotes regular bowel movements Found in fruit and veggie skins and whole wheat products

Soluble Fibre Is fibre that dissolves in water Increases the thickness of the stomach contents Reduce blood cholesterol levels Found in fruits, veggies, legumes, peas and oat products

Proteins Are nutrients that help build, repair and maintain body tissue. Proteins are also a source of energy There are complete and incomplete proteins Your hair, eyes, skin, muscles and bones are made of protein

Proteins are made of chains chemical building blocks called AMINO ACIDS Your body can make all but 9 of the known 22 amino acids. These nine are called Essential Amino Acids because they must come from the food you eat Should be about 12 to 15% of your diet

Complete Proteins Incomplete Proteins Proteins that supply all 9 essential amino acids Meat, poultry, fish, milk products, and soy products Incomplete Proteins Proteins that are lacking one or more essential amino acids Include all from plant sources (except soybeans) Need to eat a variety of food to obtain all proteins

Fats Are a concentrated source of energy Need fats to perform important functions in your body: Provides energy between meals Makes you feel full longer Builds hormones and helps your immune system Promotes healthy skin and normal cell growth Transports certain vitamins and minerals across cell membranes

2 Types of Fats: Unsaturated – liquid at room temperature (oils) Monounsaturated: olive, avocado, peanuts, sunflower, canola Polyunsaturated: Omega 3: fish, flax, walnuts *help lower LDL Omega 6: soy, nuts, seeds, sesame, corn Trans fats: caused by hydrogenation (margarine, snack foods, packaged baked goods) 2. Saturated – solid at room temperature (butter) - health benefits are controversial! Animal sources: meat, dairy, eggs Plant sources: Coconut, Palm oil

Cholesterol Is a fat like substance present in all body cells, and needed for many essential body processes. Digestion of fat Skin’s production of vitamin D Manufactured in the liver Found in all animal products There are 2 types: LDL and HDL

LDL Cholesterol LDL – low-density lipoproteins Is a chemical that transports cholesterol from the liver to wherever it is needed in the body Excess builds up on artery walls Increases your risk of heart disease and stroke because it contributes to plaque: a thick, hard deposit that can clog arteries and make them less flexible. BAD cholesterol (LDL = Lethal)

HDL cholesterol HDL cholesterol is considered “GOOD” cholesterol because it helps remove LDL cholesterol from the arteries. Experts believe HDL acts as a scavenger, carrying LDL cholesterol away from the arteries and back to the liver, where it is broken down and passed from the body. A healthy level of HDL cholesterol may also protect against heart attack and stroke. GOOD cholesterol (HDL = Healthy)

Vitamins Are chemicals that help regulate many vital body processes and aid other nutrients in doing their job Needed in small amounts Have antioxidants: Are substances that protect body cells and the immune system from harmful chemicals in the air, certain foods and tobacco smoke

Water-Soluble Vitamins Dissolve in water, thus pass easily into the bloodstream in the process of digestion Thiamin, Niacin, Folic Acid, Vitamin B12, Vitamin C The body will excrete any ‘extra’ vitamins in the bloodstream. (Very difficult to overdose)

Fat-Soluble Vitamins Are vitamins that are absorbed and transported by fat When you eat more than you need, they will be stored in the body’s fat and in the liver. (These can become toxic if too much is consumed) Vitamins: A, D, E, K

Minerals Are non-living substances that help the body work properly and in some cases, become part of body tissue such as bone. Need in small amounts Vital for good health

Major Minerals Are minerals needed in relative large amounts: Calcium Phosphorus Magnesium

Trace Minerals Are mineral needed in very small amounts Iron Zinc Copper Iodine Selenium

Electrolyte Minerals Are specific major minerals that work together to maintain the body’s fluid balance. Potassium Sodium Chloride

Water Known as the forgotten nutrient Water helps: Take normal body temperature Get rid of waste products Most critical to our survival Can only live a few days without water 55% of our body is water, 80% of our blood is water