chemical elements that humans must
consume in large quantities
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A chemical element
that humans must
consume in large
quantities
These nutrients are…
◦ Carbohydrate
◦ Protein
◦ Fat
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A Carbohydrate is a nutrient that is the main
source of energy for the body.
Carbohydrates supply four calories of energy per
gram of food and should make up 45-65% of
your diet.
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This macronutrient includes sugars, starches,
and fiber.
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There are two types of carbohydrates: Simple and
Complex.
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Simple
Carbohydrates are
sugars that enter
the bloodstream
rapidly and provide
quick energy.
These carbs provide
calories but few
vitamins and
minerals.
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Complex
carbohydrates are
starches and fibers.
Starch is a food
substance that is
made and stored in
most plants.
Fiber is the part of
grains and plants
that cannot be
digested.
Simple or Complex?
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Most of the calories in your diet should come
from COMPLEX CARBOHYDRATES.
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Complex carbohydrates are rich in vitamins and
minerals.
•
Starches provide long lasting energy.
•
Sources of complex carbohydrates include grains
such as bread and pasta, and vegetables such as
potatoes and beans.
•A simple sugar and an important
carbohydrate that provides energy
Glucose within cells.
• A molecule that functions as the
secondary long-term storage source of
Glycogen carbohydrates.
The carbs are changed by saliva and other digestive juices to a glucose.
Some glucose is used by cells to provide energy and heat for the body.
The remaining glucose is changed to glycogen.
The glycogen is stored in the muscles.
When energy is needed glycogen is converted back to glucose.
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Fiber is the part of grains and plant foods that
cannot be digested.
•
There are two types of fiber: Soluble and
Insoluble
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Insoluble fiber helps prevent constipation and
other intestinal problems by binding with water.
Also helps to reduce the risk of colon cancer.
Soluble fiber helps to reduce cholesterol level
and your risk of heart disease.
The Adequate intake for fiber is…
14g per 1000 Calories
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A nutrient that is needed for growth, and to build
and repair body tissues is a protein.
Also needed to regulate body processes and to
supply energy.
Proteins supply four calories of energy per gram
of food and should make up 10-30% of your diet.
There are two different kinds of proteins:
complete proteins and incomplete proteins.
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The building blocks that make up proteins
are amino acids.
The body needs 20 amino acids to function
properly. Your body can produce only 11 of
these amino acids.
The nine amino acids that the body cannot
produce are essential amino acids.
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A protein that contains all of the essential
amino acids is complete protein.
Examples of complete proteins
are meat, fish, poultry, milk,
yogurt, and eggs.
The soybean is the ONLY plant
food that provides all nine
essential amino acids.
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A protein from plant sources that does not
contain all of the essential amino acids is an
incomplete protein.
There are three categories of incomplete
proteins:
Grains
• Whole grains
• Pastas
• Corn
Legumes
• Dried beans
• Peas
• Lentils
Nuts and Seeds
• Walnuts
• Almonds
• Flax Seeds
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A nutrient that provides energy and helps the
body store and use vitamins is fat.
Fats supply nine calories of energy per gram of
food and should make up 25-35% of your diet.
The body needs fats to maintain body heat,
maintain an energy reserve, and build brain cells
and nerve tissues.
There are two types of fats: Saturated and
Unsaturated.
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A type of fat found in dairy products, solid
vegetable fat, and meat and poultry is a
saturated fat.
Saturated fats contribute
to the level of cholesterol
in a person’s blood.
A food-like substance
made by the body and
found in certain foods is
cholesterol.
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A type of fat obtained from plant products
and fish is called unsaturated fats.
There are two types of unsaturated fats:
polyunsaturated and monounsaturated.
Polyunsaturated
Monounsaturated
• Sunflower
• Corn
• Soybean Oils
• Olive Oil
• Canola Oil
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Fatty Acids that are formed when vegetable oils
are processed into solid fats are called transfatty acids.
This process is called hydrogenation.
You can identify foods which contain trans fat by
looking on the labels for “partially hydrogenated
vegetable oil” or “vegetable shortening”.
Increases your LDL or “bad cholesterol”.