Nutrients
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- carbohydrates
- The body’s main source of energy
- simple (sugars)
- natural sugars found in fruit, some vegetables and milk
- refined starches
- complex (starches)
- grain products such as bread, pastas, cereal, and rice
- vegetables such as potatoes and corn
- Legumes (mature beans)
- cellulose
- fiber
- Protein
- Functions in the body:
- build/repair cells
- fight infections
- form hormones
- provide energy
- Protein can be complete (all 8 essential amino acids) incomplete when lacking ≥1
- complete comes from animal source
- incomplete proteins come from plants
- can combine two incomplete proteins to make a complete protein. Ex: beans and rice, PB&J
- fats
- unsaturated and saturated
- saturated: usually solid at room temp. animal fats and dairy products
- unsaturated: usually liquid at room temp. Vegetable oils, nuts, and seeds. can fight heart disease
- cholesterol is a wax-like fatty substance found in animal products. Your liver makes all the cholesterol you need so it is not a necessary part of a diet. It can build up in your arteries and restrict blood flow.
- Electrolytes
- Potassium, sodium, chloride
- work as a team to maintain body’s fluid balance; help nervous system and muscles
- sources
- sodium-- salt and many foods
- chloride-- many foods
- potassium-- bananas, milk
- Vitamins