1. Understanding Nutrition

2. I. Types of Nutrients Carbohydrates Fats Protein Vitamins Minerals
Water

3. II. Simple Carbohydrates
glucose - fruits & veggies
fructose - fruits & veggies
lactose - milk
sucrose - sugar cane & sugar beets
III. Complex Carbohydrates
starches - bread, pasta, potatoes
dietary fiber - non-digestible

4. IV. Saturated Fats V. Unsaturated Fats
solid at room temperature
they contain maximum number of hydrogen atoms.
Butter, margarine, animal fat, tropical oils
V. Unsaturated Fats
liquid at room temperature
they lack one pair of hydrogen atoms
olive oil, peanut oil, vegetable oil

5. VI. Cholesterol - found in animal fats
A) L.D.L. - bad cholesterol that deposits on walls of blood vessels.
B) H.D.L. - good cholesterol that removes L.D.L. from vessels and carries them to the liver or intestine.

6. VII. Protein Provides energy needed to build and repair tissue
Found in all tissues of the body
inadequate intake will result in body taking from itself

7. VIII. Incomplete Protein
Protein that does not contain all of the essential amino acids.
nuts
seeds
beans

8. IX. Complete Protein
Proteins that contain all of the essential amino acids.
beef
fish
chicken
turkey

9. X. Vitamins
a) Fat soluble vitamins dissolve in fat and can be stored in the body (A,D,E, & K)
b) Water soluble vitamins dissolve in water and are not stored in the body.
Promote growth
prevent disease
help change fats and carbohydrates into useable energy

10. XI. Minerals Essential to the body’s functioning
Used to regulate wide range of body processes.
Major Minerals: calcium, sodium, and potassium.
Trace Minerals: iron, iodine, and zinc.

11. XII. Water 70% of body’s make-up.
Carries dissolved nutrients throughout the body.
Aids in digestion, waste removal, and temperature regulation.
Anything that is more than 10% “other” does not hydrate like water.

12. XIII. Additives
Substances added to food to improve nutritional value, maintain freshness, or improve a food’s appearance, texture, or taste.

13. XIV(A). Food Pyramid

15. XV. Choosing healthy snacks
Select nutrient-dense foods.
Good choices - whole grain breads, low-fat yogurt, fruits and raw veggies.
Poor choices - chips, chocolate, soda.