Nutrition: Class 1

1. Describe the macronutrient carbohydrate. Include examples of simple and complex carbohydrate and the function of carbohydrates in the body. Macronutrients are the main components of our diet. There are three macronutrients protein, fat, and carbohydrates. Carbohydrates are the main energy source of the body. They are chains of small simple sugars that are broken down and enter the body as glucose. Your diet should consist of at least 45-65% carbohydrates. Carbohydrates are the bodys main source of fuel. Carbohydrates are the bodys main source of fuel. Carbohydrates are easily used by the body for energy. All of the tissues and cells in our body can use glucose for energy. Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly. Carbohydrates can be stored in the muscles and liver and later used for energy. Carbohydrates are important in intestinal health and waste elimination. Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts. Simple carbohydrates (aka simple sugars) are made up of 1 or 2 sugar molecules (aka mono- or di- saccharides) and digested quickly by the body (e.g. fructose found in fruit juice) Complex carbohydrates are made up of more than 2 sugar molecules (aka polysaccharides) and digested slowly by the body (e.g. starch found in potatoes) 2. Describe the macronutrient Fat. Include examples of saturated and monounsaturated and polyunsaturated fat. What is the function of fat in the body? The main misconception about the macronutrient fat is that it is bad for you. Fat is actually essential for maintaining a healthy body, and your diet should consist of about twenty percent fat. One of the main functions of fat in the body is protection. Protection includes insulation to keep
body temperature and cushioning to protect body organs, and also promotes growth and development, as well as maintaining cell membranes. Fat also plays a vital role in the digestion of vitamins.

3. Describe trans fat and the two types of cholesterol. Trans fat is a specific type of fat formed when liquid fats are made into solid fats by the addition of hydrogen atoms. Low-density lipoprotein, or LDL, is known as "bad" cholesterol. High-density lipoprotein, or HDL, is known as "good" cholesterol.

Give two food sources for each and discuss the relative negative or positive effects of consuming food products that contain trans fats and / or cholesterol Cholesterol Milk, Cheese Positive: your body makes cholesterol in order to carry out important bodily functions. Negative: Can become oxidized in the blood and deposit on arteries Trans fats Margerine, French Fries Positive: Negative: harmful because they raise total cholesterol while lowering HDL cholesterol. ndustrial trans fats are created by pumping hydrogen molecules into liquid vegetable oil, changing the chemical structure and causing the oil to become a solid fat. 3. Describe trans fat and the two types of cholesterol. Give two food sources for each and discuss the relative negative or positive effects of consuming food products that contain trans fats and/or cholesterol. Trans fat is a type of fat found in foods that increases our risk for heart disease. Trans fat is made when a liquid vegetable oil is changed into a solid fat. Trans fat is often added to processed foods because it can improve taste and texture and helps the food stay fresh longer. Examples of two food sources of the two types of trans fat are: French fries and margarine. Low-density lipoprotein, or LDL, is known as "bad" cholesterol. High-density lipoprotein, or HDL, is known as "good" cholesterol. Examples of two food sources of the two types of cholesterol are: milk and cheese. The cons of cholesterol are that foods can become oxidized in the blood and deposit on arteries. The pros of cholesterol are that our bodies actually create cholesterol and we use it form cell membranes, create hormones and maintain normal body functions. Cholesterol provides a form of protection to some of the body's cells in the form of insulation to maintain their temperatures. 4. Describe the macronutrient Protein. Include examples of complete and incomplete proteins. Describe the role of protein in the body Macronutrient Protein: Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since macro means large, macronutrients are nutrients needed in large amounts. There are three macronutrients: Carbohydrate

 Protein Fat

Complete Proteins A complete protein (or whole protein) is a source of protein that contains an adequate proportion of all nine of the essential amino acids necessary for the dietary needs of humans or other animals. Examples. Meat, fish, poultry, eggs Incomplete Proteins Some incomplete protein sources may contain all essential amino acids, but a complete protein contains them in correct proportions for supporting biological functions in the human body Examples. Grains, nuts, seeds, peas, corn

5. Describe the micronutrients vitamins and minerals. Give three examples of food sources that provide a high percentage of a specific vitamin or mineral. ( e.g Bananas are an excellent food source for the mineral potassium) Micronutrients: a chemical element or substance required in trace amounts for the normal growth and development of living organisms. -Vitamins, mineral are the sub category for micronutrients. Vitamins: any group of organic compound that are essential for normal growth and nutrition and are require in small quantities in the diet because they cannot be synthesized by the body. Vitamin a- milk cheese, eggs, Vitamin b- Legumes, whole grains, green leafy veggie. C and D- citrus fruits, broccoli, strawberry E- olives, avocado, whole grains

Minerals: a solid inorganic substance of natural occurrence. Iron- lean meat, green leafy vegetables Calcium- Dairy, almonds, green leafy vegetables Magnesium- Nuts, seeds, whole grains legumes, green leafy vegetables. Zinc- Lean meat, chicken, fish, seeds Selenium: Brazil nuts, Wheat germ, sunflower seed, oats

6. a) What is fiber? What is the role of each of water and fiber in the diet? Compared to the other nutrients, how essential is water? A fiber is a thread or filament from which a vegetable tissue, mineral substance, or textile is formed. The role of fiber is to add bulk to your diet, to aid in digestion and to fuel your body and make it feel full. The role of water in the diet is to aid in the life of the cells, to maintain body temperature and transport nutrients. Water is the most important thing in the human body, it is the most basic essential element to life, no human can live more than 3 to 5 days without water. b) What is a calorie? Calories are a unit of measure for heat energy.