Nutrients Basics.

Nutrients Basics.

1. Nutrients: the foods you eat are a source of nutrients. Substances found in food that you use to obtain energy, build repair tissue, and regulate body functions. Food fuels your body the way gas fuels cars. If you put the wrong type of fuel in your car it won't run well the same is true for your body, you need the right mix of nutrients to keep things running.

2. Your body needs nutrients to: fuel your energy, help you grow, repair itself, and maintain basic bodily functions.

3. Six Essential Nutrients: Only 3 nurtients provide energy: Water, carbohydrates, protein fat, viatamins and minerals.

4. Water: The most basic nutrient and the most important. Without enough water your body can't survive more than a few days.

5. Carbohydrates comes in two forms simple and complex and you need some of each.

6. Protein: the nutrient most people already get plenty of.

7. Fat: Without a supply of healthy fats your brain and nerves won't work well.

8. Vitamins: Don't provide any energy but they do help break down and release from proteins, carbohydrates, and fats.

9. Minerals: Help perform a wide variety of essential functions in the body.

10. Two types of carbohydrates: Simple and complex.

11. Carbohydrates are an ideal source of energy for the body. This is because they can convert more rapidly to glucose the form of sugar that transported and used by the body.

12. Despite the recent craze to cut carbs the bottom line that most experts agree is that 55-65% of your food should come from carbohydrate food.

13. Simple Carbohydrates: Have a bad reputation because they are high calories and low in nutritional value. Food sources are candy, soda, and jelly.

14. Examples of Simple Carbohydrates: fruit, juices, milk, yogurt also found in other nutritional foods such as vegetables and dairy products. Another example would be fresh fruits contain simple carbs, but they also contain fiber and vitamins.

15. Complex Carbohydrates: function in the body; an excellent source of energy for the body and en excellent source of vitamins, minerals, and fiber. Food Sources: whole grain breads, cereal, pasta, vegetables, rice, tortillas, and legumes

16. Fiber: function in the body; acid and digestion and elimination, may reduce the risk of developing diabetes, heart disease, obesity, and certain types of cancer. Helps promote regularity. Food sources: oatmeal, fruits, vegetables, fruits, and legumes.

17. Protein: Function in the body: provides energy, helps to build and maintain and repair body tissues. Food Sources: Meat, fish, eggs, poultry, dairy products, legumes, nuts, and seeds

18. amino acids: of the 20 amino acids the body is capable of producing 11 of them. The other nine are called essential amino acids. Must be supplied by food sources.

19. Two types of protein: complete and incomplete. Complete proteins contain all essential amino acids. Found in animal sources. Incomplete proteins that do not contain all amino acids. Found in plant source.

20. Amino Acids combinations of incomplete proteins like bread and peanut butter, or rice and beans make a complete protein. However its not true that vegetarians need to pair up certein foods to get certein proteins. The best variety of getting the body complete proteins is to eat a wide variety of foods throughout the day.

21. Fats: Food Sources: butter, vegetable oil, salad dressing, nuts, or seeds, dairy products made me with whole milk or cream and meats. Function in the body: provide substance for growth and healthy skin. Enhances taste and texture of food. Required to carry fat soluable foods throughout the body.

22. Saturated Fats: Food Sources; Animal products such as butter, fatty meats, and cheese. Tropical Oils such as coconut and palm oil. These fats are usually solid at room temperature. Function in the body: raise bad cholesterol, can increase risk of heart disease.

23. Trans Fats: Food sources: vegetable shortenings, some margarines, crackers, cookies, snack foods, foods made or fried in partially hydronated oils. Functions in the body: They increase the risk of heart disease by raising cholesterol and low density fatty acid levels.

24. Poly Unsaturated Fats: Food Sources: vegetables and fish oils. Provides two essential fatty acids essential for body functions. Light in color and odorless and can withstand high cooking temperatures. Common examples are corn oil, soybean oil and sunflower oil.

25. Mono unsaturated fats: Food Sources: Olive oil, canola oil, nut, seeds, avocado oil. May play a role in reducing the risk of heart disease. Darker oils include olives, peanuts, and sesame seed oils.

26. Cholesterol: Fat like substance that is part of every cell of the body. Food Sources: Animal products. Function in the body: Helps the body make necessary cells including skin and hormones, acid, and digestion.

27. Normal Levels: 120-170mgs (Teens) After 18: the levels considered to be normal is raised per year 1 point per year of age up to 170. Levels between 180-200 are considered to be high for adults.