six essential nutrients

proteins

- 2 types of proteins: - complete & incomplete proteins complete proteins: - provide all of the essential amino acids - found in animal products incomplete proteins: - low in one or more of the essential amino acids - found in some plants complementary proteins: - 2 or more incomplete protein sources that provide all of the essential amino acids

nutrients

- substances in food that are need for life 6 classes of essential nutrients: - carbohydrates (carbs) - fats - proteins - vitamins - minerals - water - carbs, fats, & proteins provide us with energy in forms of calories

vitamins

- substances that the body needs in order to grow & function normally - 13 vitamins that our body needs - each vitamin has a specific job - classified by dissolved in fat or water 2 types of vitamins: - fat-soluble & water-soluble vitamins

trans fat

- type of unsaturated fatty acid - formed when vegetable oils are "hydrogenation" - found in fried foods - raise blood cholesterol levels - linked to causing heart disease - try to cut these out of our diet - worst type of fat to consume

fats

- a class of scheme all compounds called lipids - one of the macronutrients - 9 calories per gram of fat example: - if a food item that has 5 grams of fat then 45 calories in that product come from fat -eating to much can raise blood cholesterol levels increasing heart disease - should make up 25% - 30% of your total calories in a day

carbohydrates

- are made up of sugars - one of the macronutrients - 4 calories per gram of fat example: - if a food item has 20 grams of carbs then 80 calories in that product come from carbs - most important source for our body - our body can use glucose immediately or store it in our liver & muscles for later use

water

- body is made up of 60%- 70% water - necessary for almost every function in our body - transports nutrients & oxygen in the body - helps rid the body of waste - regulates body temperature by sweating/respiration - cannot be stored, we lost it everyday by: - excretion of urine & solid waste - evaporation through breathing - sweating - consumption varies depending on your size, to find out, you use your weight and divide by 2 to find out how many ounces you need pure water: - best source as fas as liquid consumption - get water from other drinks, fruits & vegetables dehydration: - cause fatigue, trouble concentrating, head aches & dizziness - consume water when we: - exercise - are in warm climates - consume caffeine

unsaturated fats

- fatty acids where there is at least a double bond within fatty acid chain - liquid at room temperature - found in plants & vegetable oils and some fish that provide omega-3 fatty acids 2 types of unsaturated fat: - mono saturated & polyunsaturated fats - lower our risk of heart disease - "good fats" - choose these over saturated & trans fat

complex carbs

- include starch and fiber starch brakes down through digestion so that our body can use it as a glucose source - found in foods like potatoes, corn, peas, beans, breads, cereals & grains dietary fiber: - type of carb that provides little energy & can't be digested by humans -needed for healthy digestive system - helps prevent heart disease & colon cancer - only found in PLANTS: vegetables, fruits, grains, beans, nuts & seeds

minerals

- needed for many different jobs in the body - maintaining a normal heart rhythm, bone formation, regulating metabolism & energy production - come from earth -> plants absorb minerals form the plants they eat 2 types of minerals: - macro minerals & trace minerals macro minerals: - needed in largest amount - more than 100 mg/day each trace minerals: - needed in much smaller amounts - all real food products tend to be great sources of minerals - eat a wide variety of minimally processed foods to fulfill vitamin requirements like vegetables, fruits, whole- grains, nuts, beans, dairy & meat

proteins

- part of every cell, tissue & organ in our body - one of the macronutrients - 4 calories per gram of protein example: - if a food item has 10 g of protein then 40 calories - made up of amino acids - 20 different amino acids that are linked to make all types of body proteins - 9 of them we have to get from food they're called essential amino acids - intake 20%-25% of total calories in a day

3 types of of fat

- saturated fat, unsaturated fat, & trans fat saturated fat: - fat molecules that have no double bonds between molecules bc they're saturated with hydrogen molecules - found in animal products & vegetables oils - they increase blood cholesterol levels & increase risk heart disease & obesity - limit daily intake to under 10% of your calories

carbohydrates

- should make up 50% of total carbs in a day 2 main types of carbs: - simple & complex carbs simple carbs: - include sugars found naturally in foods like (fruits & dairy) - in foods with refined sugar like (candy, sodas, desserts, etc)

vitamins

fat-soluble vitamins dissolve in fat - can be stored in fat tissue & remain in the body for many months until needed - A, D, E & K water- soluble vitamins are stored in the body - enter the bloodstream & any that aren't used are left in urine - vitamin C, & the eight B vitamins, B1, B2, B3, B5, B6, B7, B9, & B12 - all real food products tend to be great sources of vitamins - eat a wide variety of minimally processed foods to fulfill vitamin requirements like vegetables, fruits, whole- grains, nuts, beans, dairy & meat