Nutrients Health Notes
Y
INUTRIENTS
IEonyaratestimins energy source
heal build tissue
fats
protein mineral sustain growth
transport oxygen
water regulate body functions
mum
Hunger Appetite
body is looking forfood ucraving
stomachgrumbles
Nutrient Dense vs Empty Calories
CARBOHYDRATES
Ig of carbs 4calories
55 65 of daily calories
u preferred source of energy
spares breakdown of protein for energy
fiber aids in digestion
simple sugars
fructose fruit
lactose milk
sucrose sugarcanev added sugars
limit 6 10 of total calories or less candy
soft drinks coke cookies etc
25g females 438grams males
complex
starches
must be broken down to simple
sugars to be used
whole grains legumes beanspeastubers
Y
Ibody converts all bran
endospemcarbs into glucose
gig or germ
unused glucose is
stored in the liver
muscles
converted to glycogenreconverted into glucose when needed
becomes fat after 12 24 hrs
glycemic index response
classifying food by how much they
raise blood sugar
FIBER
indigestable complex carbohydrate notenergy
tough stringy part of plant foods
v20 35g daily
digestive health
regular bowel movements
functional fiber added to foods
celiacDisease inabilityto digest gluten
diarrheafatigueabdominal discomfort unable to
absorb vitamins minerals
foods high in fiber
RDA 20 359s daily
beans peas
Y
IFATS
I g 9 cats
20 30 of total cats
energyinsulatesgrowthcushions transport fat soluble
vitamins healthy skin insulate
u fat formula
daily calories x o 20 calories from fat perday9 for grams
saturated fat trans fats
must be limited 10
better option is monosaturated poly
saturated
thicker
solid firm at room temp
sources whole dairy meat tropicaloils
all carbons are full
improves consistency longer shelf life
does not pick up flavors of fried food
ranstats banned since 2018
result of hydrogenation
forcing hydrogen onto mono poly
unsaturated tats
extends shelf life improves consistency
lactose intolerance
inability to digest the sugar lactose in
dairy
homogenized
smooths texture of milk juice
monosaturated
liquid at roomtemp
olive canolapeanut oils
if polyunsaturated
liquid at room temp
safflower sunflower corn sesame cottonseed
Y
ICHOLESTEROL
only found in animal sources
produced in the liver
300mg dailyHDL highdensity lipoproteins
LDL low
VLDL veryLOW
blood cholesterol 5200
ratio of total to HDL shouldbe 4 1
WATER
vital to every body function
transports nutrients carries out waste
lubricates joints
digestionmaintain normal body temp
avg 6407 perdayovaries
avoid caffeinated products the increase urine
production
ITAMINS MINERALS
water soluble not produced
BEC I must be consumed
fat soluble calcium helps to
ADEK form bones teeth
FollowDV daily value aids in blood clotting
too much can assists musclesnerves
lead up in body sources
dairy fortified
juices greenleafy
vegetables