MACRONUTRIENTS

CARBOHYDRATES

The body’s main source of ____________________

Your brain needs a constant supply of carbohydrate to function

Excess carbohydrate is converted to and stored as fat

If you don’t eat enough carbs, your body will use the other _______________________ nutrients for ________________.

Categories of Carbohydrates

Complex Carbohydrates

Broken down into two subcategories: _____________ and _____________________.

Both are found in grain products, nuts, seeds, legumes, fruits and vegetables

Dietary Fibre

Only form of carbohydrate that does not _____________ _____________

Found only in foods from plant sources

Insoluble fibre promotes regular ____________ _______________ and helps prevent constipation

Soluble fibre may reduce blood _________________ ________________

You can get enough fibre in your daily diet by: __________________________ _______________________________________________________________

Simple Carbohydrates

Another name for simple carbohydrates is: __________________

These sugars include glucose, fructose, maltose, lactose, sucrose (table sugar)

Examples of refined sugars:____________________________________________

Eating large amounts of sweetened foods can lead to ___________

_____________, which can contribute to health problems.

PROTEINS

Used to help the body grow and repair worn-out, damaged parts

The ‘building blocks’ of the body – made up of chains of chemical building blocks called __________ __________ that are attached together in a long string

Helps us fight disease

If you do not consume enough carbohydrates and fat, the body will use protein for energy

Categories of Protein

Complete Proteins (animal protein)

Proteins that supply all ______ essential amino acids

Examples include: ____________________________________________________

Incomplete Proteins (plant protein)

Except for __________________, all foods from plant sources supply incomplete proteins (proteins lacking one or more essential amino acids)

It is possible to obtain all essential amino acids by eating a variety of foods (especially important for vegetarians)

FATS

Provides stored energy for the body

Concentrated source of energy

Contains essential fatty acids

Insulates the body against temperature extremes

_______________ vital organs like the heart, and liver

Carries fat-soluble vitamins

Fat becomes a dietary problem when people consume too much of it. Doing so can increase the risk of illness, such as heart disease and diabetes

Ways to limit use of fat are: _______________________________, __________________________________________

Categories of Fat

Saturated Fat

Harmful in excess – work to reduce the amount consumed in diet

Usually from an animal source

Examples include: ____________________________________________________

Monounsaturated Fat

Healthier source of fat from vegetable sources

Helps lower cholesterol

Examples include: ___________________________________________________

Polyunsaturated Fat

Healthier source of fat that may also help lower cholesterol

Examples include: _____________________________________________________

Trans Fat

Harmful, especially in excess

Mostly from processed/ packaged foods, small amounts from animal sources

Examples include: _____________________________________________________

General Rule for Fat:

Fats that are SOLID at room temperature, such as butter, are made up mainly of saturated fat (or trans fat)

Fats that are LIQUID at room temperature, such as corn oil or olive oil, are composed primarily of unsaturated fat.

WATER

Water is absolutely CRITICAL to life! Most cells in our body contain more than ______ water! Everyone should be drinking at least 8 glasses of water a day.

Water has many functions in our body, including:

Delivers nutrients to cells

Helps keep our body temperature normal

Lubricates joints

Acts as a shock absorber in our eyes, spinal cord, joints

Helps our body flush out waste materials