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Nutrient Concept Map
19
Nutrients!
Macronutrients
Micronutients
Simple
Monosaccharides
-Galactose
-Glucose
-Fructose
Disaccharide
-Maltose
-Lactose
-Sucrose
-Metabolic process
-Provides no energy
Simple
-absorbed quickly
-easy to break down bonds
-sugar, honey & processed foods,white bread
Carbohydrates
4 cal/g
Primary source of energy!
Fat soluble = A, D, E
+
Water soluble = B Complex, C
Complex
-starches
-soluble fiber
-dissolves in water
-absorbs nutrients
.
Vitamins
-regulates metabolic process
-A
-B Complex
-C
-D
-E
Complex
-absorbed slowly
-hard to break down
-brown rice, whole grain foods
-contains most vitamins,minerals
Calories: measures energy
Empty calories: have energy but no nutrional makeup
-same calories (two foods) but one can be more nutrient dense!
Food First, Supplements Second!
Dietary Fiber
-indigestible
-helps bowel function
-plant cell wall
-not an energy source
Insoluble Fiber
-does not dissolve in water
-absorbs water
Complete
-mostly from animal sources
-has all 20 amino acids
Protein
4 cal/g
Growth and Repair!
Fat
9 cal/g
Energy Reserves!
Macro minerals
-more needed Examples:
Calcium, Sodium, Potassium,Magnesium, Iron
Minerals
-aids in body function
-non-living excess intake = risk
Vitamins + Minerals obtained through diet
Incomplete
-limited amino acids
-usually from veg proteins
Sources: oils (canola, peanut,
coconut), avocado, butter, nuts
Trace minerals
-less needed
Examples: Zinc, Iodine, Copper, Fluoride
Saturated
-animal sources
Cholesterol: transports fats
Unsaturated
-plant sources
-mono saturated
Low LDL
High HDL
-poly saturated
Low LDL
omega 3/6 fatty acids
Animal Sources:
-Chicken
-Beef
-Fish
-Pork
Plant Sources:
-Tofu
-Kidney -beans
-Lentils
Amino Acids
Essential: Comes from food, & supplements
Nonessential: Produced by our body
+ Don't forget to hydrate :)
High levels of LDL linked to heart disease
Trans fats =
"bad" fat