Nutrition Aimee Tian Computers 8

Carbohydrates Main energy source for the human body. Two types: Simple – Found in refined sugars, like white sugar. Complex – (starches) Found in grain products. Forms glucose when digested. Basic building block is a sugar molecule – simple union of carbon, hydrogen, and oxygen. Found in a wide array of foods – bread, milk, potatoes, etc. Contains about 4 calories per gram.

Fats Fuel the body, help absorb vitamins, insulate nervous system tissue in the body, and help you grow and develop. Three Main Types: Unsaturated fats: Found in plant foods and fish. Saturated fats: Found in meat and other animal products, such as butter, cheese, and all milk except skim. Trans fats: Found in snack foods, baked goods, and fried foods. Component in food. Important part of a healthy diet. Should total about 30% of your daily calories.

Protein Builds up, maintains, and replaces the tissues in your body. Two Types: Complete: Found in animal sources; contains all 9 of the amino acids. Incomplete: Found in most vegetables – some may lack 1 or more of the amino acids. Found in beef, poultry, fish, eggs, dairy products, nuts, seeds, and legumes like black beans and lentils. Used to build cardiac muscle and to make hemoglobin. Muscles, organs, and immune system are mostly made up of protein.

Fiber Carbohydrates that cannot be digested. Two Types: Soluble fiber: partially dissolves in water, lowers cholesterol. Insoluble fiber: does not dissolve in water, which is why it helps with constipation. Found in the plants we eat for food – fruits, vegetables, grains, and legumes. Lowers blood cholesterol and prevents diabetes and heart disease. Makes us feel full, discouraging overeating. Slows the absorption of sugar, regulates insulin response when combined with carbohydrates.

Vitamins Essential for normal metabolism, growth and development, and regulation of cell function. Two Types: Fat soluble: stored in the fat tissues in your body and in your liver. Water soluble: doesn’t get stored as much – travels through your bloodstream. Vitamin A: Helps you see better, especially at night. The 8 B Vitamins: important in metabolic activity. Vitamin C: helps you heal; keeps body tissues in good shape. Vitamin D: Forms good teeth and bones, helps absorb calcium. Vitamin E: maintains your body's tissues; protects your lungs. Vitamin K: helps stop bleeding when you cut yourself.

Minerals Required for the normal healthy functioning of the body. Two Types: Macrominerals: calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. Trace Minerals: iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium. You need large amounts of macrominerals and little of trace minerals. Can be found in all 4 food groups. Assists in producing energy and forming nerves and blood. Cannot be produced by the human body.

Water Essential for survival. Three Types: Utility Water: suitable for use in sanitation and lawn sprinkling. Softened Water. Optimum for bathing, shampooing, personal grooming, laundering and dishwashing. Drinking Water. Used for drinking and cooking – must be of high quality. By the time a person feels thirsty, his or her body has lost over 1 percent of its total water amount. The weight a person loses directly after intense physical activity is weight from water, not fat. A healthy person should drink about of water per day.

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