Nutrients Carbohydrates Description Bodys main source of energy
Nutrients
Carbohydrates § Description: § Body’s main source of energy § Role: § Glucose glycogen (stored in fat) § Sources: § Simple – sugars (ex. Fruits) § Complex – starches (ex. Bread, pasta, rice)
Proteins § Description: § build & maintain body cells & tissues § Role: § Amino acids promote cell growth § Sources: § Complete – contain ALL a. a. (ex. fish, meat, eggs) § Incomplete – contain some a. a (ex. peanut butter, beans)
Fats § Description § Lipids that do NOT dissolve in H 2 O § Role § Provide energy, transport vitamins, aid in growth & healthy skin, insulation § Sources § Saturated – solid @ room temp (ex. Butter) § Unsaturated – liquid @ room temp (ex. Vegetable oil)
Vitamins § Description: § Help regulate many vital body processes § Role: § digestion, absorption, & metabolism of other nutrients § Sources: § Fat-soluble – stored in fat (ex. Vit A, D, E, K) § Water-soluble – dissolve (ex. Vit B, C, folic acid)
Minerals § Description: § body can. NOT manufacture § Role: § Form bones/teeth & regulate body processes § Sources: § Trace – small amounts (ex. Calcium & iron) § Electrolytes – aid in hydration (ex. Magnesium)
Water § Description § Hydrogen & oxygen § Role: § Transport waste, nutrients, lubricates joints, mucous, aid in digestion, absorb nutrients, eliminate waste, hydration § Sources- water
“Super foods” § § § Beans: fiber and iron. Darker-colored beans, such as black and kidney, have an even higher concentration of healthy stuff. Apricots: Vitamin A and other nutrients. Dried apricots are even more nutritious, and portable, than fresh ones. Prunes Blueberries: Cranberries, raspberries, blackberries and blueberries are highly recommended for healthy aging. maintain short-term memory, blueberries contain high levels of antioxidants. Broccoli & cauliflower: prevent certain cancers.
§ Cacao: dark chocolate § Peanut Butter: Nuts are packed with omega-3 fatty acids, which can help fight heart disease. Almonds, in particular, are known for lowering cholesterol. § Turkey: § Cinnamon: Studies suggest that it can lower cholesterol and help control blood sugar (diabetics take note!). Pomegranate juice: This antioxidant-rich juice has been shown to help fight heart disease and lower cholesterol. § Yogurt: good for intestinal health. § Oats: Whole-grain goodies, such as oat bran breakfast cereal (like Cheerios), oatmeal and whole grain breads help lower your cholesterol and increase fiber intake. § Avocado: avocado salsa, Guacamole Avocados are high-calorie, improve blood flow, which increases brain activity.
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