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MACRONUTRIENTS |
Macronutrients are nutrients that we consume that provide us with calories/energy. These nutrients are needed for growth, metabolism, recovery, and many other bodily functions. Macro means "large," and macronutrients are the nutrients we need in "large" quantities.
There are 3 macronutrients
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WHAT ARE CARBOHYDRATES?
Carbs are the first source of fuel the body will burn for energy. They are the nutrient we need the most of in the macronutrients.
The body breaks down carbohydrates and stores it in the form of glycogen. Glycogen is stored in skeletal muscle and the liver. Roughly 1400-1600 calories from carbohydrates can be stored in the muscles as glycogen to be used as needed for physical activity.
Carbs are the first source of fuel the body will burn for energy. They are the nutrient we need the most of in the macronutrients.
The body breaks down carbohydrates and stores it in the form of glycogen. Glycogen is stored in skeletal muscle and the liver. Roughly 1400-1600 calories from carbohydrates can be stored in the muscles as glycogen to be used as needed for physical activity.
There are 3 main groups of carbohydrates:
1. Monosaccharides. They are the most basic of carbohydrates. Fructose, galactose, and glucose are the most common. Glucose is the most important to the body because glucose is the only saccharide that the body can absorb and use for energy. All other saccharides have to be broken down into glucose in order to be absorbed by the body 2. Disaccharides. They consist of two monosaccharide molecules bonded together. There are 3 common disaccharides: lactose (found in dairy), sucrose (table sugar), and maltose (malt sugar). Lactose is made when glucose and galactose are combined; sucrose is made when glucose and fructose are combined; maltose is made when two glucose molecules are combined. |
3. Polysaccharides. These are long branched chains of monosaccharides bonded together. Polysaccharides are the main energy stores and there are two main polysaccharides: starch and glycogen. Starch is the main form of energy store in plants where glycogen is the energy store for animals.
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WHAT IS PROTEIN?
Proteins are a very important part of a daily diet. Whether a person is a meat eater or vegetarian or vegan, there are plenty of sources of protein both animal and plant, that a person can consume to meet their protein needs.
Proteins are made up of amino acids, which are the building blocks of life. When protein is consumed, the body breaks down the protein into amino acids, that are then utilized by the body for various functions.
Proteins are a very important part of a daily diet. Whether a person is a meat eater or vegetarian or vegan, there are plenty of sources of protein both animal and plant, that a person can consume to meet their protein needs.
Proteins are made up of amino acids, which are the building blocks of life. When protein is consumed, the body breaks down the protein into amino acids, that are then utilized by the body for various functions.
Functions of protein (amino acids)
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There are 3 types of Amino Acids:
1. Essential amino acids: are not made by the body, therefore, they need to be consumed from the diet. There are 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenyalanine, threonine, tryptophan, and valine 2. Non-essential amino acids: are made by the body even if we don't consume it in our diet. The non-essential amino acids are: alanine, asparagine, aspartic acid, glutamic acid 3. Conditional amino acids: are typically not essential, except in times of illness and stress. They are: arginine, glutamine, tyrosine, cysteine, glycine, ornithine, proline, serine. |
The amino acids listed above come together to make proteins. There are two groups of proteins:
Complete proteins are proteins that contain the 9 essential amino acids. Most animal proteins/foods are complete proteins.
Incomplete proteins are proteins lack significant amount of one or more of the essential amino acids.
Complete proteins are proteins that contain the 9 essential amino acids. Most animal proteins/foods are complete proteins.
Incomplete proteins are proteins lack significant amount of one or more of the essential amino acids.
WHAT ARE FATS?
Just as carbohydrates and proteins are made of smaller molecules, fats are also composed of smaller molecules. These molecules are called triglycerides. Triglycerides are three individual fatty acids connected together by glycerol. Fat that is consumed gives the body the essential fatty acids linoleic acid and linolenic acid; your body can't function with out them. These acids are responsible for brain development, controlling inflammation, and blood clotting.
Fat can be made by the body when an excess of calories are consumed. The fats that are consumed from plants and animals are called dietary fats. Dietary fat is a macronutrient and is an energy source for the body. The body stores fat in adipose cells in subcutaneous fat (between skin and muscle tissue) and in visceral fat (around the organs in main body cavities). Due to genetics some people can have more fat cells than others and have varying metabolism rates, which can make utilizing fat easier or harder. A simple way to think of fat cells is to imagine a dresser drawer, you can fill it, make it overflow, and empty it, but no matter what you still have a drawer. You can fill and empty a fat cell but you still have the fat cell.
Fat can be made by the body when an excess of calories are consumed. The fats that are consumed from plants and animals are called dietary fats. Dietary fat is a macronutrient and is an energy source for the body. The body stores fat in adipose cells in subcutaneous fat (between skin and muscle tissue) and in visceral fat (around the organs in main body cavities). Due to genetics some people can have more fat cells than others and have varying metabolism rates, which can make utilizing fat easier or harder. A simple way to think of fat cells is to imagine a dresser drawer, you can fill it, make it overflow, and empty it, but no matter what you still have a drawer. You can fill and empty a fat cell but you still have the fat cell.
Types of Fat
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Functions of Fat
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MICRONUTRIENTS |
Micronutrients are nutrients, are nutrients we need for proper body function, but in smaller amounts. Micronutrients include vitamins and minerals, which are essential for proper metabolic and chemical bodily functions.
Water is also essential for survival. It is recommended for a low or non-active person to consume 6-8 glasses of water, that amount varies with activity level and environment.
Water is also essential for survival. It is recommended for a low or non-active person to consume 6-8 glasses of water, that amount varies with activity level and environment.
VITAMINS AND MINERALS
Vitamins and minerals are known as micronutrients because they are needed in the body in very small amounts. These vitamins and minerals are considered essential and play a large role in certain functions of the body. Deficiencies of these vitamins and minerals can lead to severe symptoms, with some being life threatening. With that being said, most people in the United States don't suffer from vitamin and mineral deficiencies due to the availability of food. Vitamins are organic and can be broken down by heat, air, or acid. Vitamins are either fat soluble or water soluble. Fat soluble vitamins are A, E, D, K. They are stored in the liver and fatty tissue. Fat soluble vitamins are not eliminated from the body as fast as water soluble vitamins. Water soluble vitamins, the B complex and C, dissolve in water, and are eliminated from the body, daily. |
Minerals are inorganic and maintain their structure, so they don't lose their potency during cooking, storage, and simple air exposure, like vitamins do. Major minerals are minerals that are stored in larger quantities in the body. These minerals are calcium, chloride, magnesium, phosphorous, potassium, sodium, and sulfur. Trace minerals are just as important as major minerals, just in much smaller amounts. Trace minerals are chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, zinc.
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Bodwell High School
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