Understanding Nutrition and Its Impact on Health

Nutrition

the process by which your body takes in and uses food

Nutrients

essential substances in food that your body needs to grow, to repair itself, and to supply you with energy

Calorie

a unit of heat used to measure the energy your body uses

Carbohydrates

starches and sugars found in foods, which provide your body with its main source of energy

Simple Carbohydrates

Sugars, such as fructose and lactose

Complex Carbohydrates

Starches (long chains of sugars linked together)

Fiber

Tough complex carb that the body cannot digest; aids in digestion and reduces the risk of disease

Proteins

nutrients the body uses to build and maintain its cells and tissues, made up from chemicals called amino acids

Complete Proteins

Proteins from soy and animal sources (meat, dairy, eggs) that contain all 9 essential amino acids

Fats

nutrients that provide a concentrated form of energy and are necessary for the body to function properly

Saturated Fats

Fats that can increase your risk of heart disease, found in meat and dairy products, some plant oils

Unsaturated Fats

Fats that can lower your risk of heart disease, found in vegetable oil, olive oil, nuts, seeds

Trans Fats

Fats that provide a concentrated form of energy, found in stick margarine, packaged snack foods, cookies

Cholesterol

A waxy, fatlike substance in your blood that can build up in your arteries and cause heart disease

Vitamins

Compounds found in food that help regulate many body processes

Fat Soluble Vitamins

Vitamins A, D, E, K that are stored in body fat for later use

Water Soluble Vitamins

Vitamins B, C, Folic Acid that dissolve in water and pass easily into the bloodstream during digestion

Calcium

Mineral that forms bones and teeth, found in dairy products, broccoli, calcium-fortified products

Phosphorus

Mineral that produces energy, found in dairy products, peas, meat, eggs

Magnesium

Mineral that maintains muscle and nerve function, found in meat, milk, green leafy vegetables, whole grains, nuts

Potassium

Mineral that regulates fluid balance and maintains normal blood pressure, found in bananas, avocados, sweet potatoes, watermelon

Iron

Mineral that helps carry oxygen through blood and supports the immune system, found in meat, poultry, beans, fortified grains

Water

essential for most body functions, including moving food through the digestive system and transporting nutrients