Carbohydrates sugars that provide the body with energy

Carbohydrates sugars that provide the body with energy class of foods that include starches and sugars body's main source of energy, fuelling everything from your muscles to your brain. when stored in liver/muscles, called glycogen turns to fat when muscle/liver cannot store more sugars government recommends 45 -65% of daily calories should come from carbohydrates

Carbohydrates contain carbon, oxygen and hydrogen lack of attention, learning problems, and mood swings are signs of low-blood-sugar levels. divided into two groups, simple and complex Simple includes: fructose (fruit sugar), sucrose (table sugar) and lactose (milk sugar), etc. Complex includes: fiber and starches • found in breads, pastas, candy, sodas, wines, beer, fruits

Fiber are carbohydrates that are indigestible help move waste through the intestine lowers risk for certain cancers, heart disease and diabetes National Cancer Institute recommends 25 -30 grams each day (adults) binds water, creating softer stool passes rapidly through colon Many people with diabetes may be advised by their doctor to consume about 40 grams of fiber a day fiber also contributes no nutrients to the body

FIBER no one thought removing it from food was bad two main types: soluble and insoluble Soluble fiber ( found in fruits, vegetables, seeds, brown rice, barley, oats, and oat bran) Insoluble fibers: cellulose, hemicellulose, and lignin. Insoluble fibers (found in grains, outside of seeds, fruits, legumes, & other foods) Insoluble fibers do not dissolve in water sources: cooked/dried beans, peas, oat bran, fruits and vegetables

Water Definition: compound of hydrogen and oxygen, H 2 O, Water helps flush our kidneys & regulates our body temperature Coffee doesn’t substitute water, drink too much coffee we dehydrate involved in every function the body performs Primary section in every part of your body Foods contain water; Fruits contain high water content

Water Foods that have it: Fruits, vegetables Healthy people can drink 48 cups per day Becoming extremely dehydrated could cause damage to body intoxication occurs when water dilutes sodium level in bloodstream About 70% of our bodies are composed of water Becoming extremely dehydrated could cause damage to body

FATS Definition: body mass that is not composed of lean muscle, water, bones or vital organs. protects and helps with temperature management Fat located deeper within body is called visceral fat Fats are vital to your health They transport oxygen to every cell in your body With wrong fats, you eat up to 6 times more

FATS Saturated fats are animal fats and are converted by the liver into cholesterol two types of unsaturated fats; Mono + Poly unsaturated Mono: Olives, Nuts, Canola, Avocado. Poly: Corn, safflower, Sesame. Meat (Pork, Beef, ect. ) Vegetables (cucumber, carrots, ect. )

Dietary Minerals chemical elements required by living organisms chemical substances the body needs to function properly Minerals are in most foods we eat required in large amounts (bulk minerals) or small amounts (trace minerals) Could get diseases associated with mineral deficiencies

Dietary Minerals good sources of dietary minerals: Milk, cheeses, Spinach Types: Calcium, Iron, Potassium, Zinc, Sodium, Selenium food it’s in: Milk, Bananas, Tofu, rice, Crabs etc. very necessary for correct blood cell production regulated through your body along with vitamins Dietary minerals are inorganic substances.

PROTEIN Large group of organic compounds that are essential helps muscle development, increases strength makes up outer layers of hair, nails & skin builds, keeps up, & replace the tissues in body high protein diets do more harm than good can worsen symptoms of liver & kidney disease

Protein Foods with protein: eggs, peanut butter, lean meats (etc. ) Meat is a good source of protein Types: Whey protein- quickly digested protein Casein protein- slower absorbing Egg protein- considered 1 of best forms of natural protein

VITAMINS a group of organic substances (found in minute amounts in natural foodstuffs or sometimes produced) Some examples of what vitamins do: energize our metabolism regulate our metabolism help form blood clots when we bleed enable cell growth help us see in color instead of black and white

VITAMINS impossible to sustain life without the essential vitamins not substitutes for protein, fats, minerals, carbohydrates, etc. Vitamin D in milk helps your bones Vitamin A in carrots helps you see Vitamin C in oranges helps your body heal Vitamin B in vegetables helps produce protein & energy Examples of food it’s in: Oranges, Milk, rice, soy, eggs, Salmon, Tuna

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