PE nutrients and diet

what are the four macronutrients?

protein, carbohydrates, fats

what do complex carbohydrates do to your blood suger? what does simple carbohydrates do?

complex slowly increase, simple rapidly increase

What feeling does simple carbohydrates cause?

the crash feeling

What are carbs most important for?

energy

What is the difference between complex and simple carbohydrates?

complex have fiber which you can’t break down

eating to many simple carbohydrates may lead too..

obesity because extra carbs are stored as fat.

what are three examples of complex carbohydrates?

fruits, vegetables, whole grains, beans, wheat.

Three examples of simple carbohydrates?

suger, corn syrup, fruit juice concentrate, candy, soda

What are proteins made of?

amino acids

how many amino acids does your body require?

20

how many amino acids can not be produced in your body?

foods that supply all the animo acids that you need are… and are commonly…

complete proteins… animal sources

proteins that don’t have all the amino acids you need are… and are commonly …

incomplete… plant proteins

proteins are most important for..

growth and repair

examples of animal protein are…

beef poultry seafood eggs milk dairy foods

examples of plant sources are..

soy nuts seeds beans lentils grains

types of fatty acids in fats are…

saturated, monounsaturated, polyunsaturated, trans

saturated fats mostly come from… and they (cholesterol levels)…

animal sources, increase good proteins and bad proteins

Trans fat are mostly made… and they ….

from partial hydrogenation from oil… increase bad cholesterol decrease good

monounsaturated fatty acids and polyunsaturated are found in… and they…

foods and oils… improve good cholesterol, decrease bad

what is good cholesterol? what is bad?

good is HDL bad is LDL

what type of fatty acids are super good for you?

omega 3

fats are most important for…

energy storage

fats are important for healthy,,, for normal… for the production of… to allow the body to …

skin and hair… growth and nerve function… certain hormones… absorb certain vitamins during digestion

ex. of saturated fats

red meat chicken skin butter lard icecream

ex. of trans fats

packaged snack foods fried foods commercially baked pastries cookies and anything containing hydrogenated vegetable oil

Ex of monounsaturated fats

olive peanuts sesame oils canola oils peanut butter nuts

ex. of polyunsaturated fats

flaxseed, tofu fatty fish, walnuts, soymilk

ex omega-3 fatty acids

anchovies herring salmon mackeral sardines etc

the two micronutrients are

vitamins and minerals

vitamins help the body produce

energy

most vitamins dissolve in … and the extras are…

water… flushed out of the body

the fat soluble vitamins are …

vitamin A, vitamin D, vitamin E vitamin K

the function of vitamin A is

for proper vision and organ function

the function of vitamin D is 

proper immune function calcium absorbtion and bone growth

function of vitamin E is

immune function antioxidant to protect cells

function of vitamin K is

blood clotting and proper bone development

minerals are important for 

growth and maintenance of the body

minerals help regulate

metabolism

how much water should someone drink per day?

body wieght/2=oz

water lubricates… forms… delivers… boosts … cushions… regulates… flushes

the joints… saliva and mucus… oxygen throughout the body… skin health… the brain, spinal cord, and other tissues… body temp… body waste

water helps… makes minerals… prevents… boosts… prevents….

maintain blood pressure… kidney damage… performance during exercise… headaches

why is it important to eat a variety of foods?

because everyone needs carbohydrates, fats, proteins, fruits, vegetables, and more which are found in different types of food. If you only eat the same types of food you won’t get everything you need.