Complex Carbohydrates Simple Carbohydrates : CARBS

Nutrients: CARBSP a g e 33Complex Carbohydrates Include starches and some forms of fiber. About 50% of your diet should come fromcomplex carbohydrates. Examples of foods containing complexcarbohydrates include pasta, wheat, corn,vegetables, fruit, sweet potatoes, beans andgrains.What do carbohydrates dofor your body?Carbohydrates provide thebody’s most importantsource of energy.Carbohydrates are highquality fuels because ittakes little effort torelease their energy.Foods with complexcarbohydrates alsoprovide the body withfiber. A diet low in fibermay contribute to coloncancer.Simple carbohydrates Include sugars such as glucose, fructose andsucrose. Limit how many simple carbohydrates youeat because they don’t add many vitamins orminerals to your diet and they have lots ofcalories that contribute to weight gain. Examples of foods containing simplecarbohydrates include candy, soft drinks,cake, white bread, and cookies.What if you have too littleor too many carbohydrates?A diet low incarbohydrates can resultin the body having toolittle energy. Low energylevels can make you tiredand less alertmentally.Eating too many simplecarbohydrates can resultin obesity.Carbohydratesare turned to energy, asthe body needs it. Excesscarbohydrates are storedas fat.

P a g e 34Nutrients: PROTEINSWhat do proteins do for your body? Proteins are made up of amino acids that the body uses to makeskin, muscle and bone. The body requires 20 amino acids for good health. Of these, 11 can be produced within the body itself. The remaining 9 are called essential amino acids, because it’sessential to include them in your diet. The body can’t store amino acids, so it’s important to eat someprotein almost daily.How can you get protein in your diet? Examples of foods with protein include meat, chicken, fish, eggs,dried beans and nuts. Food that supplies all 9 essential amino acids is called a completeprotein. Almost all proteins from animal sources are complete, whileplant protein sources are often incomplete. People who don’t eat animal protein can combine sources ofplant proteins to be sure they get the essential amino acids. Forexample, beans and rice, a common meal throughout the world,form a complete protein when eaten together.What if you have too little or too much protein? Most Americans eat more protein than the body needs. Only about 10-15% of your calories should come from proteins. If you don’t get enough proteins from the food you eat it maycause insufficient development of bones and muscles, andproblems related to skin tone. There is no evidence that eating excessive amounts of proteinwill build more or stronger muscles. In fact, eating large amountsof protein may contribute to weight gain because many foodshigh in protein are also high in fats, which can increase risk ofhypertension, high cholesterol, heart disease and diabetes.

Nutrients: FATSP a g e 35What do fats do foryour body?What foods have fat?What if you have toolittle or too much fatin your diet? Fats are essential: For healthy skin and hair, normal growth, nervefunction, and production of hormones. To allow the body to absorb certain vitamins duringdigestion. The body needs a certain amout of fat to: Insulate against cold, provide energy for muscles,provide a layer of padding between skin andmuscle, and protect internal organsns. Also serves a backup energy when body doesn'thave enough carbs. A trace of fat is found in almost all foods. Examples of foods with fats include meat, fish, dairyproducts, nuts, and chocolate. Many foods, such as potatoes, have little or no fatnaturally, but become high in fat when cooked in oil- e.g. french fries and hash browns. Too much fat can contribute to many healthproblems including obesity, heart disease,diabetes, and hypertension. Only 20-30% of your calories should come fromfats. Some fats are healthier than others. Avoid"transfats", and eat fats like olive oil and canolaoil.

P a g e 36Nutrients: MINERALSMinerals play a vital role in nutritional health Minerals are found in almost all foods. Vegetables, fruits and grain products are particularlygood sources. A balanced diet with a variety of foods can helpprevent mineral deficiency problems. Common minerals include calcium, sodium,potassium, iron, iodine and zinc.What do minerals do for your body? Minerals are important for growth and maintenanceof body structures. Minerals help regulate metabolism.What if you get too little or too manyminerals? Having too few minerals can affect all bodysystems including the skeletal, cardiovascular,respiratory and reproductive systems. Iron deficiency anemia, a condition fairlycommon in teenage girls, results in a decreasein the number of red blood cells. Not getting enough calcium restricts theproper development of bones and results inbrittle bones later in life. Too many minerals in your diet may beharmful. For example, if you drink a lot of carbonated sodas, the high level of phosphates actually interferes with calcium metabolism and may weaken your bones.

Nutrients: VITAMINSP a g e 37What if youdon't getenoughvitamins? Vitamin deficiencies cancause a wide range ofhealth problems includingseveral diseases rarely seenin the U.S. These include: scurvy (caused by notenough vitamin C) beriberi (caused by lack ofvitamin B) rickets (caused by lack ofvitamin D) Vitamin deficiency in thiscountry primarily cause: Poor regulation of internalbody processes. The body not being able toproduce high levels ofenergy.How can youget thevitamins youneed? Vitatmins are found in all foodgroups. Common sources of vitaminsare fruits and vegetables. Green leafy and yellowvegetable are especially goodsources of vitamins A and B. Oranges, grapefruit, lemons,limes, and green chilies areexcellent sources of vitaminC. The body makes vitamin Dthrough exposure to sunlight.What do vitaminsdo for your body? Vitamins help the bodyproduce energy Vitamins are compoundsthat help regulate bodyprocesses such as: Digestion Growth Metabolism Hormone development Wound healing Nerve function

Nutrients: WATERP a g e 38Nearly all foodscontain water - Someare up to 90% water.Beverages, fruit Andvegetables are majorsources of water.The body loses about 1quart of water each day. Toreplace body fluids,experts recommenddrinking 8 or more glassesof water daily, instead ofdrinking soda, coffee, juiceor other beverages.What does water do foryour body? Water is an essential nutrientthat makes up 50-75% of yourbody weight. Water is soimportant that your body can’tlive for more than a few dayswithout it. Water assists in digestion andrespiration. Water helps carry nutrients andoxygen throughout the body.What if you have too little or too muchwater? Not drinking enough water can compromise allof the body’s systems Water allows the body to: Use water-soluble vitamins. Carry oxygen in the blood. Regulate body temperature. When water deficiency is severe, the bodysystems shut down and death occurs. Most people do not drink enough water anddrinking too much water causes few problems. Some experts believe that large amounts ofwater may dilute and wash water-solublevitamins from the body.

Complex Carbohydrates Include starches and some forms of fiber. About 50% of your diet should come from complex carbohydrates. Examples of foods containing complex carbohydrates include pasta, wheat, corn, vegetables, fruit, sweet potatoes, beans and grains. Simple carbohydrates Include sugars such as glucose, fructose and sucrose.