Nutrtion Theory Topic Carbs + Vitamins

Where do we find carbohydrates in food?

They are found in foods such as grains, fruits, vegetables, legumes, and dairy products. They are essential for providing energy and can be classified into simple sugars and complex carbohydrates.

What are the three types and sources of carbohydrates?

• Starches (simple)

• Sugars (complex)

• Fiber (complex)

What's an example of starches?

An example of starches include potato, rice, & bread.

What's an example of (natural) sugars?

• Fruit

• Yogurt

• Milk

What's an example of fibers?

• Whole grains

• Vegetables

• Beans

• Lentils

What do carbs do

They give us energy, they affect our health (negatively and positively), and they give us flavour and texture

What are the health benefits of fiber?

• May reduce the risk of colon cancer

• Helps lower “bad” cholesterol in the blood

• May reduce the risk of heart disease

• Helps regulate blood sugar levels

• Helps us feel full

How can you increase fiber intake?

By:

• Increasing vegetable and fruit intake (not juice)

• Incorporating legumes, nuts & seeds into diet

• Choosing whole grains

How much sugar is in one teaspoon?

4 grams

One can (355mL) of coke contains how much sugar?

38.5 grams of sugar = 10 teaspoons

What are the four main types of micronutrients?

• Fat soluble Vitamins

• Water soluble vitamins

• Minerals

• Trace Minerals

What are examples of water soluble items?

• Vitamin B1 (thiamine)

• Vitamin B2

• Vitamin B12

• Vitamin C

How are fat soluble items best absorbed?

When they are consumed alongside a source of fat. After consumption, fat-soluble vitamins are stored in your liver and fatty tissues for future use

Do fat soluble items dissolve in water?

No they do not

What does fat soluble VITAMIN A do?

It gives you proper vision and organ function

What does fat soluble VITAMIN B do?

It promotes proper immune function and assists in calcium absorption and bone growth

What does fat soluble VITAMIN E do?

It assists immune function and acts as an antioxidant that protects cells from damage

What does fat soluble VITAMIN K do?

Required for blood clotting and proper bone development