By: Justin Knight COLLEGE EDITION. Macronutrients Carbohydrates Fats -Saturated Fats -Monounsaturated -Polyunsaturated -Essential Fatty Acids Protein.

Learn what is going in your body!

By: Justin Knight

COLLEGE EDITION

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