unit 2

Carbohydrates

Main source of energy for the body, can be broken down into glucose, contains fiber that helps digestion, has 4 calories per gram.

Simple Carbohydrates

Foods containing sugar, digested quickly, increases food cravings, stores as fat when not used.

Complex Carbohydrates

Digested slowly, increases energy, decreases food cravings, source of fiber.

Soluble Fiber

Dissolves in water, thickens stomach content, slows down digestion for nutrient absorption, may reduce cholesterol.

Insoluble Fiber

Does NOT dissolve in water, promotes bowel movement.

Proteins

Building blocks of cells for growth and repair, are part of enzymes, hormones, and antibodies, has 4 calories per gram.

Amino Acids

Chains of chemical building blocks that make up proteins; non-essential amino acids are created by the body.

Complete Proteins

Proteins that contain all essential amino acids, usually found in animal and soy products.

Fats

Provides energy and carries fat-soluble vitamins (A, D, E, K), protects organs, and is part of cell membrane.

Saturated Fat

Raises bad 'LDL' cholesterol; commonly found in meat, poultry skin, and whole milk products.

Unsaturated Fat

Lowers cholesterol, raises good 'HDL' cholesterol; includes polyunsaturated and monosaturated fats.

Trans Fat

Raises blood cholesterol, created by hydrogenation, with effects similar to saturated fat.

Vitamin A Deficiency

Leads to vision problems and night blindness.

Vitamin B1 Deficiency

Causes Beriberi.

Vitamin B3 Deficiency

Causes edema.

Vitamin B9 Deficiency

Causes birth defects and anemia.

Vitamin B12 Deficiency

Results in anemia.

Vitamin C Deficiency

Causes scurvy.

Vitamin D Deficiency

Leads to bone weakness.

Vitamin E Deficiency

Results in immune system issues.

Vitamin K Deficiency

Leads to poor blood clotting.

Calcium Deficiency

Results in weak bones and osteoporosis.

Iron Deficiency

Causes anemia.

Magnesium Deficiency

Leads to muscle cramps and heart irregularities.

Potassium Deficiency

Results in weak muscles and heart irregularities.

Zinc Deficiency

Leads to a poor immune system.

Iodine Deficiency

Causes thyroid issues.

Selenium Deficiency

Results in poor immune system.

Fiber

Aids in digestion and can be classified as soluble or insoluble.

Glucose

A simple sugar that is an important energy source in living organisms.

Legumes

A category of food that includes beans and peas, a source of complex carbohydrates.

Whole Grain Products

Foods made from grains that retain all parts of the grain.

Calories per Gram of Carbohydrates

4 calories.

Calories per Gram of Fat

9 calories.

Calories per Gram of Protein

4 calories.

Hydrogenation

A process used to convert unsaturated fats to saturated fats.

Polyunsaturated Fat

A type of unsaturated fat found in vegetable oils.

Monounsaturated Fat

A type of healthy fat present in olives and olive oil.

Dietary Fiber

Plant-based carbohydrates that are not digestible.

Energy Production

The process of generating energy in the body from carbohydrates, fats, and proteins.

Digestive Health

The state of the digestive system and its ability to break down food.

Nutrient Absorption

The process of taking in nutrients from the digestive tract into the body.

Vitamin Deficiency Symptoms

Physical issues that arise from a lack of essential vitamins.

Nutrient Sources

Foods that provide specific vitamins and minerals essential for health.

Food Cravings

Intense desires to consume specific foods, often related to nutrient needs.

Energy Depletion

The state when the body depletes its energy stores, needing nutrients for restoration.

Dietary Guidelines

Recommendations for healthy eating and nutrient intake.