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6 classified essential nutrients
- proteins-4
- carbs-4
- fats-9
- vitamins, minerals and water ( micro don't need alot)
- (others are macro)
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Proteins
Form key parts of the body's main structural components - muscles and bones & of blood, enzymes, cell membranes, and some hormones.
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The building block of protein...
amino acids
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Types of Protein
- Complete- meat sources
- Incomplete- plant sources
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Average daily protein intake for adults
.8% of body weight
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20 common amino acids, 9 are essential
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Fats
also known as lipids, supply energy, insulate the body, support and cushion organs, absorbs fats-soluble vitamins, add flavor and texture to food.
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Types of Fats
- Saturated
- Unsaturated
- - Monosaturated
- - Polyunsaturated
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Trans Fats
is an unsaturated fatty acid produced during the process of hydrogenation.
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Hydrogenation
is a process which hydrogen is added to unsaturated fats, turning liquid fats into solids.
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In large amounts, trans fats can lowed HDL (good cholesterol) levels and promote the risk of heart disease.
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Carbohydrates
The primary function of dietary carbohydrate is to supply energy to body cells.
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Carbs broken down...
carbs are broken down into glucose, it's simplest form.
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Whole Grains
have higher nutritional values compared to refined carbohydrates by: fiber, vitamins, minerals.
take longer to chew and digest, enter the bloodstream slower and reduce the possibility of overeating.
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Glycemic Index
is a measure of how the ingestion of a particular food affects blood glucose levels.
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Fiber
fiber passes through the intestinal tract and provides bulk for feces.
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dietary fiber
are indigestable carbohydrates that are infact in plant sources
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Types of Fiber
- soluble fiber- slows the bodys absorption of glucose binding cholesterol containing compounds in the intestines
- insoluble fiber- binds with water, allowing fecal matter to become bulkier and softer.
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Vitamins
are organic substances needed in small amounts to help promoted and regulate chemical reactions and processes in body cells.
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Sources of Vitamins
Are abundant in fruits and veggies and grains they are also added to some processed foods
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Minerals
inorganic, needed in small amounts for regulation, growth and maintenance of body tissues and functions
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Major Minerals
Needed daily, calcium, phosphorus, magnesium and sodium
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Water
the human body is composed of about 60%; you can live only a few days without water.
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Antioxidants
are substances that protects against the breakdown of body constituents by free radicals; binding oxygen, donating electrons
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free radicals
are chemically unstable, electron-seeking compounds that can damage cell membranes and mutate genes in its search for electrons.
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Sources of Antioxidants
Fruits and veggies
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Vegan
no animal products (hardest)
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Lacto
includes milk and cheese products
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Lacto Ovo
vegetarian includes milk, cheese and eggs
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Partial veg,semi veg
includes eggs, dairy products, small amounts of poultry and seafood in their diet
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