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Essential Guide to Nutrition and Health: Understanding Nutrients and Making Healthy Choices

This guide provides a comprehensive overview of essential nutrients, including carbohydrates, fats, proteins, vitamins, minerals, and water. Learn about different types of nutrients, from simple and complex carbohydrates to saturated and unsaturated fats. Discover the importance of proteins, complete and incomplete, and the role of vitamins and minerals in promoting growth and preventing disease. Understand the significance of water in maintaining bodily functions and optimal health. Explore the food pyramid, a balanced diet program, and tips for choosing healthy snacks. Make informed choices for a healthier lifestyle.

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Essential Guide to Nutrition and Health: Understanding Nutrients and Making Healthy Choices

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  1. Understanding Nutrition

  2. Carbohydrates Fats Protein Vitamins Minerals Water I. Types of Nutrients

  3. II. Simple Carbohydrates • glucose - fruits & veggies • fructose - fruits & veggies • lactose - milk • sucrose - sugar cane & sugar beets III. Complex Carbohydrates • starches - bread, pasta, potatoes • dietary fiber - non-digestible

  4. IV. Saturated Fats • solid at room temperature • they contain maximum number of hydrogen atoms. • Butter, margarine, animal fat, tropical oils V. Unsaturated Fats • liquid at room temperature • they lack one pair of hydrogen atoms • olive oil, peanut oil, vegetable oil

  5. VI. Cholesterol -found in animal fats A) L.D.L. - bad cholesterol that deposits on walls of blood vessels. B) H.D.L. - good cholesterol that removes L.D.L. from vessels and carries them to the liver or intestine.

  6. VII. Protein • Provides energy • needed to build and repair tissue • Found in all tissues of the body • inadequate intake will result in body taking from itself

  7. VIII. Incomplete Protein • Protein that does not contain all of the essential amino acids. • nuts • seeds • beans

  8. IX. Complete Protein • Proteins that contain all of the essential amino acids. • meat • fish • chicken • turkey

  9. X. Vitamins a) Fat soluble vitamins dissolve in fat and can be stored in the body (A,D,E, & K) b) Water soluble vitamins dissolve in water and are not stored in the body. • Promote growth • prevent disease • help change fats and carbohydrates into useable energy

  10. XI. Minerals • Essential to the body’s functioning • Used to regulate wide range of body processes. • Major Minerals: calcium, sodium, and potassium. • Trace Minerals: iron, iodine, and zinc.

  11. XII. Water • 70% of body’s make-up. • Carries dissolved nutrients throughout the body. • Aids in digestion, waste removal, and temperature regulation. • Consumption guideline: 1/2 ounce per pound of body weight. • Anything that is more than 10% “other” does not hydrate like water.

  12. XIII. Additives • Substances added to food to improve nutritional value, maintain freshness, or improve a food’s appearance, texture, or taste.

  13. XIV(A). Food Pyramid

  14. XIV(B). Balanced Program Protein 30% Fat 30% Carbohydrate 40%

  15. XV. Choosing healthy snacks • Select nutrient-dense foods. • Good choices - whole grain breads, low-fat yogurt, fruits and raw veggies. • Poor choices - chips, chocolate, soda.

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