by: justin knight college edition. macronutrients carbohydrates fats -saturated fats...
TRANSCRIPT
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Learn what is going in your body!
By: Justin Knight
COLLEGE EDITION
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Macronutrients
• Carbohydrates • Fats
-Saturated Fats-Monounsaturated -Polyunsaturated-Essential Fatty Acids
• Protein- Amino Acids
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Carbohydrates
• Carbohydrates are the most important nutrient for the body
• Broken down to glucose using insulin• Glucose is used for energy throughout the day• If glucose isn’t used, it is stored in the liver and
muscles as glycogen
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Carbohydrates cont.
• Simple Carbs– Smaller structured compounds– Easily broken down to glucose– Broken down quickly to increase blood glucose
(blood sugar)• Complex Carbs - Broken down slowly - Energy lasts longer - Keeps blood glucose levels steady
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Fats
• Know the different types of fats you are putting in your body!
• Understand that fats are essential to your diet, but you must get the right ones in order to benefit yourself
• Increase the “good fats” in your diet!
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Saturated Fats
• “Bad Fats”• Increase your blood cholesterol which can later
increase your risk for cardiovascular disease• Cardiovascular disease can rang anywhere from
a minor heart attack to a triple bypass surgery• Found in high-fat cuts of meat, butter, cheese,
ice cream
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Trans Fats
• Normal fats that have gone through hydrogenation. This process makes foods less likely to spoil
• Have a lot of the same health risks as saturated fats
• Can be found in baked goods, fried foods, snack foods (potato chips) and pre-mixed products like cake mix or pancake mix
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Monounsaturated and Polyunsaturated Fats
• “Good fats”• Good for your heart! • These foods lower cholesterol and increase
good cholesterol (high density lipoproteins) HDL’s
• Can be found in olive oil, canola oil, peanut oil, nuts, seeds, fatty fish, peanut butter, avocados
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Essential Fatty Acids
• “Essential” means that they can not be created by your body, but are essential for every day life
• Best source- Omega 3 fatty acid• Play a vital role in cognitive functions • Battles fatigue, sharpens memory and help
prevent depression• Can be found in cold water fatty fish and some
plants
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Protein • Functions in the body- Act as antibodies to
defend body- Create enzymes in the
body- Move cells throughout
body and act as transporter- repairs cells and
creates new ones- Responsible for
growth
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Amino Acids
• Nine essential amino acids; histidine, isoleucine, leucine, lycine, methionine, phenylalanine, threonine, tryptophan, valine
• Nonessential amino acids (made in the body)- alanine, asparagine, aspartic acid, glutamic
acid• If essential amino acids are not put into your
body you can see rapid muscle loss • These act as building blocks for proteins
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Vitamins
• Vitamin A• Vitamin D• Vitamin E• Vitamin C• Vitamin B
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Vitamin A
• Water soluble vitamin• Essential for good eyesight, especially at night• Maintains healthy cornea• Promotes growth in bone and teeth • Deficiency
- can cause night blindness- drying of the cornea
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Vitamin A Sources
• Calf’s liver• Chicken liver• Instant breakfasts • Vitamin pill
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Vitamin D
• Synthesized by body from sunlight
• Must be activated by kidney• Raises calcium levels in
skeletal system, digestive tract and kidneys
• Deficiencies – Rickets– Osteomalacia – Osteoporosis
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Vitamin D Sources
• Direct sunlight• Butter• Fortified margarine• cereals
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Vitamin E
• Roles of Vitamin E– Antioxidant– Works against inflammation in the body– Builds immune system
• Deficiency - Almost never seen
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Vitamin E sources
• Plant foods: fresh• Raw oils• Seeds• Vitamin supplements
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Vitamin C
• Roles of Vitamin C- Cofactor for enzyme- Works as an antioxidant - Prevents free radicals in the body (germs
attacking body)• Deficiency – Scurvy – Anemia, red spots on skin, weakness
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Vitamin C sources
• Orange juice• Red/green peppers• Grapefruit• Sweet potato• Strawberries • Broccoli