Nutrients

the six types of nutrients

1. carbohydrates

   1. best source of energy
   2. simple sugars of complex starches
   3. glucose is a simple form of carbohydrates that the body can break down and use for energy
   4. 60% of the diet

2. proteins

   1. used for growth, development, and repair of tissues

   2. made up of amino acids

      1. incomplete proteins do not contain all essential amino acids
      2. complete proteins, like milk and meat, contain all essential amino acids
      3. 15% of the diet

3. fats

   1. protect and cushion body, provide extra energy

   2. saturated fats contain cholesterol and tend to come from meat sources

      1. low density lipoproteins (LDLs) — unhealthy
      2. high density lipoproteins (HDLs) — healthy; clear plaque from arteries

   3. unsaturated fats do not contain cholesterol tend to come from vegetable sources

   4. 25% of the diet

4. vitamins

   1. help the body use carbs, proteins, and fats

      1. water soluble: vitamins B and C cannot be stored in the body
      2. fat soluble: vitamins A, D, E, and K can be stored in the body

5. minerals

   1. regulate chemical reactions in the body

      1. macro-minerals: required in amount greater than 100g
      2. trace minerals: required in very small amounts (generally less than 50g)

6. water

   1. makes up over 60% of human body mass
   2. dehydration (we should be drinking 6-8 glasses of water per day)

nutritional terms of note

• empty calorie food: a food which is high in calories, low in nutrients
• addictive: a chemical added to foods to add nutrients, flavor, color, or texture
• preservative: a chemical used to keep foods from spoiling, usually mentioned in the ingredient list
• enriched: vitamins added to replace those lost during processing
• fortified: vitamins and minerals added which were not present before processing
  • eg. calcium added to orange juice
• fat free: less than 0.5g of fat per serving
• low fat: 3g or less of fat per serving
• trans fat: partial hydrogenation, adding hydrogen atoms to unsaturated fat
  • extends the shelf life of a product
• vegetarian diet: a diet in which vegetables are the foundation; meat, fish, and poultry are restricted or eliminated entirely
  • lacto-vegetarian diet: vegetarian diet excluding eggs, fish, poultry, and red meat
  • lacto-ovo-vegetarian diet: vegetarian diet excluding fish, poultry, and red meat
  • pesco-vegetarian diet/pescatarian diet: vegetarian diet excluding dairy, eggs, poultry, and red meat but including fish
  • semi-vegetarian diet: vegetarian diet excluding red meat
• vegan diet: a diet excluding foods of any animal origin
  • eg. milk, meat, eggs

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