unit 2

• Six Nutrients (6)

  • Carbohydrates (Macronutrient)

    • What (4): 

      • Main source of energy for the body

      • can be broken down into glucose

      • Contains fiber that helps digestion too

      • Has 4 calories per gram

    • Sources (6): Bread, Rice, Pasta, Legumes, Fruits and vegetables

    • Two types of Carbohydrates (2):

      • Simple Carbohydrates (5);

        • Foods containing sugar

        • Digested Quickly 

        • Increases food cravings

        • Stores as fat when not used

        • Sources (2): fruit and sugar

      • Complex Carbohydrates (5):

        • Digested slowly

        • Increases energy

        • Decreases food cravings

        • Source of fibre

        • Sources (4):  Fruits and Vegetables, Legumes, and Whole Grain Products

      • Types of Fibre (2):

        • Soluble Fiber (5):

          • Dissolves in water

          • Thickens stomach content

          • Slows down digestion for nutrient absorption

          • May reduce cholesterol

          • Sources (4): fruits and vegetables, legumes and oats 

        • Insoluable Fiber (3):

          • Does NOT dissolve in water

          • Promotes bowel movement 

          • Sources: Fruit and Vegetable skin, and whole grain/bran products

        • Female teens -> 26g, Male teens -> 38g

  • Proteins  (Macronutrient)

    • What (4):

      • Building blocks of cells for growth and repair

      • Part of enzymes, hormones, and antibodies

      • Provides energy when there is no carbohydrates or fat

      • Has 4 calories per gram

    • Sources (5): Meat, Poultry, Eggs, Legumes and Soy Products

      • Amino Acids:

        • chains of chemical building blocks that make up proteins

        • non-essential amino acids are created by the body (not from food)

        • Complete proteins (animal and soy products)

        • other types of proteins are incomplete

  • Fats  (Macronutrient)

    • What (4):

      • Provides energy and carries fat-soluble vitamins (A,D,E,K)

      • Protects organs and part of part of cell membrane

      • Sources (5): Meat, Poultry, Dairy, Nuts, Oils, Seeds

      • 9 calories per gram

        • Types of Fat (3):

          • Saturated Fat

            • Raises bad “LDL” cholesterol  

            • Sources: meat, poultry skin, whole milk products, tropical oils

          • Unsaturated Fat

            • Lowers cholesterol and raises good “HDL” cholesterol

              • Polyunsaturated fat (1): vegetable oils (3) (corn, soybean, safflower)

              • Monosaturated fat (2): olives, olive oil,

          • Trans Fat

            • Raises blood cholesterol

            • Created by hydrogenation, similar effects to saturated fat

• NUTRIENT DEFICIENCIES
  

Vitamin A - Vision Problems and Night Blindness

Vitamin B1 - Beriberi

Vitamin B3 - Edema

Vitamin B9 (folate) - Birth Defects, Anemia

Vitamin B12 - Anemia

Vitamin C - Scurvy  

Vitamin D - Bone Weakness

Vitamin E - Immune System Issues

Vitamin K - Poor Blood Clotting

Calcium - Weak bones, Osteoporosis

Iron - Anemia

Magnesium - Muscle Cramps, Heart Irregularities

Potassium - Weak Muscles and Heart Irregularities 

Zinc - Poor Immune System

Iodine - Thyroid Issues

Selenium - Poor Immune System