MACRONUTRIENTS

Carbohydrates

are nutrients made of carbon, hydrogen, and oxygen.

Carbohydrates

supply energy for your body's functions.

carbohydrate

A nutrient that is the main source of energy for the body is a

Simple carbohydrates

are sugars that enter the bloodstream rapidly and provide quick energy. Simple carbs provide calories but few vitamins and minerals.

complex carbohydrates

are made up of sugars that are linked together chemically to form long chains.

Starch

a food substance that is made and stored in most plants

starch

provide long lasting energy

glucose, fructose , galactose

example of monosaccharide

monosaccharide, disaccharide, polysaccharide

3 types of carbs

maltose, sucrose, lactose

types of disaccharide

starch, glycogen, cellulose

types of polysaccharide

monosaccharide or simple sugar

simplest form of СНО

glucose

Body's major fuel to provide energy; formed in the body through starch digestion

fructose

fruit sugar; sweetest of the simple sugar

galactose

Milk sugar; synthesized in the mammary glands to make lactose of milk.

Monosaccharide or Simple Sugar

Body's preferred source of energy.

Monosaccharide or Simple Sugar

Body converts all carbohydrates to glucose, a simple sugar.

glycogen

Glucose is not used right away and it is stored as ——

fat

Too many carbohydrates will cause the body to store them as excess as

disaccharides

contains two units of Monosccharides

sucrose

glucose and fructose

lactose

glucose and galactose (milk)

maltose

glucose and glucose (malt and germinating cereals

starch

yields glucose from hydrolysis

glycogen

polysaccharide of the animal body formed in the body from glucose and is stored in the liver and muscles

glycogen

Provides immediate fuel for muscle action and helps sustain normal blood sugar levels during fasting periods such as sleep hours.

complex carbohydrates

provide vitamins,minerals and fiber

complex carbohydates

Foods such as breads, legumes, rice, pasta, and starchy vegetables contain

2 types of dietary fibers

soluble fibers and insoluble fibers

soluble fibers

dissolve in water

insoluble fibers

do not dissolve in water

dietary fibers

Classification of dietary fibers according

to its solubility

soluble fiber

pectin in fruits like apples, pear, Oats and legumes

soluble fiber

Decrease the rate of passage of materials and delay absorption of nutrients.

insoluble fiber

cellulose, lignin in leafy vegetables

insoluble fiber

Wheat and most grain products are good sources

insoluble fiber

Greater fecal bulk and increase in the rate of passage material; used to treat constipation

fiber

is a type of complex carbohydrate that is found in plants.

high fiber diet

helps prevent constipation, may reduce the risk of colon cancer may help prevent heart disease

fiber/roughage

The part of grains and plant foods that cannot be digested is called

insoluble

Binds with water to help produce bowel movements (prevent constipation).

insoluble

Associated with reduced risk of colon cancer.

insoluble

Good sources: wheat products, leafy vegetables, and fruits.

soluble

Eating foods with soluble fiber reduces your blood cholesterol level and your risk of developing heart disease.

Soluble

Good sources: wheat, bran, barley, rye, oats, whole grain pasta,breads, cereals...

insoluble

Preventing and relieving constipation

insoluble

Prevening colon and recal cancer

soluble

Reduce cholesterol

insoluble

Aiding weight management

soluble

Decreasing blood glucose

С, Н, О

are found primarily in plants and are composed of the elements

CARBS

Provide fuel for energy and provides glycogen
reserves in liver and muscle.

CARBS

Protein-sparing action - the presence of sufficient
CHO to meet energy needs prevents the use of protein for that purpose.

CHO

Necessary for normal fat metabolism

CHO

Aids in normal elimination

CHO

Supply significant amount of protein, vitamins and minerals.

CHO

Encourages growth of beneficial bacteria (Lactose)

CHO

Sole source of energy for the
brain cells

1. Carbohydrates in the diet.

2. Liver Glycogen

3. Non-Carbohydrate sources such as Protein, Glycerol from fat tissues.

SOURCES OF BLOOD GLUCOSE

weight control

Fibers rich in complex carbohydrates tend to be low in fat and added sugars and can promote
weight loss.

heart disease

High carbohydrate diets, rich in whole grains, can protect an individual against heart disease and stroke.

cancer

High carbohydrate diets, particularly rich in fiber can help prevent many types of cancer.

diabetes

high fiber diets and low-fat diets help control weight.

Gastrointestinal health

dietary fibers enhance the health of the large intestine

45-65%

Nutritionists recommend that —— of a person's daily calorie intake come from carbohydrates.

simple carbs

It is better to eat foods rich in complex

carbohydrates rather than

fats

made of carbon, hydrogen, and oxygen.

fats

supply your body with energy, form your cells, maintain body temperature, and protect your nerves.

fat

A nutrient that provides energy and helps the body store and use vitamins(fat-soluble:

A,D,E,K) is a

fats

are a type of lipid, a fatty substance that do not dissolve in water.

fatty acids

The building blocks of fats are called

saturated

Animal fats and tropical oils (like fatty portions of meat, butter, cheese, coconut oil and chocolate.)High intake is associated with an increased risk of heart disease

unsaturated fats

have at least one unsaturated bond in a place where hydrogen can be added to the molecule.

unsaturated fats

are classified as either monounsaturated fats or polyunsaturated fats.

fatty acids

that the body needs, but is unable to make are called essential fatty acids

A, D, E, and K

Transport vitamins

Sources of linoleic acid

essential fatty acid that is needed for growth and healthy skin

increased cholesterol production

High intake of saturated fats is linked to

heart disease

Excess cholesterol can lead to an increased
risk of

Unsaturated

Vegetable fats (oils from plant origin like corn, olive, soya, canola, sunflower, safflower oils) Associated with a reduced risk of heart disease

simple lipids

examples are triglycerides

compound lipids

examples are phospholipids and lipoprotein

derived lipids

examples are fatty acids, glycerol and cholesterols

fat

Storage form of energy.

soluble vitamins A, D, E, K

Transporter of fat

fat

Sources of essential fatty acids

fat

Is a major component of cell membranes and myelin sheaths.

fat

Improves flavor of foods and delay's
stomach's emptying time.

thermal insulation

adipose tissues or body fat maintains body temperature within vital range necessary for life.

Vital Organ Protection

padding of adipose tissues around vital organs protects these organs from shock of injury.

20-35%

Nutritionists recommend that —— of your calories come from fat, primarily unsaturated fat.

cholesterol

is a waxy, fatlike substance that is found only in animal products.

cholesterol

Your body needs a certain amount of —- to make cell membranes and nerve tissue, certain hormones, and substances that aid in the digestion of fat.

trans fat

are made when manufacturers add hydrogen to the fat molecules in vegetable oils.

liquid oils into solid fats

Trans fats are made when food makers turn ——-, like shortening or margarine.

trans fat

found in margarine, chips, and commercially baked goods.

trans fat

seems to have many of the negatives of saturated fat.

trans fats

can be found in many fried, "fast" packaged, or processed foods,

small amounts

Animal foods, such as red meats and dairy, have —— of trans fats. But most trans fats come from processed foods.

nutrients

that contain nitrogen as well as carbon, hydrogen, and oxygen are called proteins.