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Nutrients
| Question | Answer |
|---|---|
| Carbohydrates (carbs) | Give you energy. |
| Bad carbs | enters bloodstream quickly and gives you an energy boost. Then, you get a drop in energy. End up feeling more hungry and tired. |
| Good carbs | Complex Carbs |
| Complex Carbs | enter bloodstream slowly to give you long lasting energy and makes you feel full longer. |
| Fiber | A complex carb that cannot be digested. Helps stimulate intestines and helps in digestion. |
| Protein | Provides energy. Needed for growth and repair of body tissues & muscles. |
| Amino acids | building blocks of proteins. Body arranges them to make different proteins. You can make some, but you need to get others from the food you eat. The ones you need to get from food are called "essential amino acids." |
| Complete protein | A food that contains all necessary amino acids (fun fact: humans need 20). This can be found in meat or dairy. |
| Incomplete protein | A food that doesn't contain all necessary amino acids (found in plant foods like beans/grains). Vegetarians must combine foods to get all necessary amino acids. |
| Fats | Provide energy. Transport Vitamins (A, D, E, K). Insulate the body. Protect organs. Hormonal regulation. |
| Bad fats | Saturated Fats and Trans Fatty Acids |
| Saturated Fats | Raise cholesterol (clogs arteries), found in animal/dairy products |
| Trans fatty acids | act like saturated fats. Increase bad LDL (cholesterol) and decrease good LDL (cholesterol). Found in fried foods, baked goods, candy |
| Good fats | Omega 3s, Unsaturated Fats |
| Omega 3 | Protects against heart disease, makes blood less "sticky," anti-inflammatory, helps with depression and ADD. Found in fish, nuts, canola oil, dark green leafy vegetables. |
| Unsaturated fats | Better fat. Found in liquids/oils (olive oil, canola oil). Both polyunsaturated and monounsaturated. |
| Cholesterol | Waxy fat like substance our body makes. Important for building cell membranes, brain & nerve tissues, making steroid hormones, and bile acids (NOTE: bile is important for digestion) |
| Lipoprotein | A chemical compound made of fat & protein. Found in blood and carries cholesterol. |
| Bad LDL | Low-Density-Lipoprotein. Acts like a freight truck and carries cholesterol to the walls of arteries (which sticks to the walls). We want this number to be low in our blood work. |
| Good HDL | High-Density-Lipoprotein. Acts like a garbage truck and carries cholesterol to the liver to be broken down. We want these numbers to be higher in our blood work. |
| Vitamins | Help regulate body functions and helps other nutrients do their jobs. |
| Fat-soluble vitamins | Gets stored up in the fat of the body. Transported by fats. Too much can build up in the fat and cause a toxic effect. Vitamins A, D, E, K. Fat soluble means they dissolve in fats. |
| Water-soluble | Body doesn't store these vitamins and you pee out any extra. Vitamins B and C. Water soluble means they dissolve in water. |
| Antioxidants | (NOTE: this compound helps get rid of harmful oxidizing chemicals, get it, anti-oxidant. Oxidizing chemicals happen naturally but can be made worse by unhealthy habits like smoking or tanning). Antioxidants help protect your body against cell damage. |
| Minerals | Regulate body functions, become part of bones, teeth and blood. Found in fruit, vegetables, and meats. Necessary minerals: calcium, potassium, iron, magnesium, sodium, fluorine. |
| Water | You know it. You love it. Your body is mostly water. It dissolves and transports many minerals, vitamins, amino acids and waste. Lubricates and cushions joints. Regulates body temperature and important for the blood. |
Created by:
mharms
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