Learn what is going in your body!

Learn what is going in your body! COLLEGE EDITION By: Justin Knight

Macronutrients • Carbohydrates • Fats -Saturated Fats -Monounsaturated -Polyunsaturated -Essential Fatty Acids • Protein - Amino Acids

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

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

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!

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

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

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

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

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

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

Vitamins • Vitamin A • Vitamin D • Vitamin E • Vitamin C • Vitamin B

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

Vitamin A Sources • Calf’s liver • Chicken liver • Instant breakfasts • Vitamin pill

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

Vitamin D Sources • Direct sunlight • Butter • Fortified margarine • cereals

Vitamin E • Roles of Vitamin E • Antioxidant • Works against inflammation in the body • Builds immune system • Deficiency - Almost never seen

Vitamin E sources • Plant foods: fresh • Raw oils • Seeds • Vitamin supplements

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

Vitamin C sources • Orange juice • Red/green peppers • Grapefruit • Sweet potato • Strawberries • Broccoli

Learn what is going in your body!