Carbohydrates
Definition |
Chemical substances composed of carbon, hydrogen, & oxygen molescules |
Function |
Major suppliers of energy & include sugars, starches, & fiber |
Simple |
Are broken down & absorbed quickly, providing a quick source of energy |
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Ex: sugars, such as those derived from fruit (fructose), table sugar (sucrose), milk products (lactose) & blood sugar (glucose) |
Complex |
Take longer to break down before absorption & use by the body's cells |
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Are composed of starches, glycogen, & fiber |
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Provide the body with vitamins & minerals |
Fiber |
Is a complex carb & classified as soluble or insoluble |
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Solubility refers to the disposition of the fiber when mixed with another substance |
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Insoluble fiber doesn't retain water but allows formation of bulk, resulting in the accelerated passage of the end products of food through the intestines & a slowing of starch absorption |
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Soluble fiber mixes with water & forms gel-like substance, which results in slower digestion |
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Lack of fiber can lead to bowel-related conditions, such as constipation, hemorrhoids, & formation of diverticula |
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The presence of protrusions of the intestinal membrane through the muscular layer of the intestine is called diverticulosis |
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Fats
Definition |
Composed of carbon, hydrogen, & oxygen & yield 9 kilocalories per gram when metabolized with the body |
Lipids |
Refer to any fat within the body, including true fats & oils (such as fatty acids, cholesterol, & phospholipids) |
Function |
Needed for energy& to support cellular growth |
Benefits |
Energy production, support & insulation of major organs & nerve fibers, energy storage of adipose tissue, lubrication for body tissues, vitamin absorption, & transportation of fat-soluble vitamins (A, D, E, & K) |
Triglycerides |
The most abundant lipids in food |
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Although it's important to have a limited intake of triglycerides, an excess can be unhealthy, contributing to health problems such as coronary artery disease & obesity |
Saturated Fatty Acids |
Contain as many hydrogen atoms as carbon atoms can bond with & no double carbon bonds |
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Sources include hard margarines, vegetable shortenings, pastries, crackers, fried foods, cheese, ice cream, & other processed foods |
Monounsaturated Fatty Acids |
Have only 1 double bond between carbon atoms |
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Sources include canola, olive, & peanut oils, as well as almonds, sesame seeds, avocados, & cashews |
Polyunsaturated Fatty Acids |
Have multiple pairs of double carbon bonds |
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Sources include corn , safflower, sesame, soybean, & sunflower seed oils, & fish (such as halibut herring, mackerel, salmon, sardines, fresh tuna, trout, & whitefish) |
Transfats |
Composed of partially hydrogenated fatty acids, & saturated fats |
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Known to raise the body's total cholesterol |
Cholesterol |
A waxy, fatlike substance that is found in all cells of the body |
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~75% is produced by the liver & intestines; the remaining 25% is from dietary intake |
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Protein
Function |
Actively participate in the development, maintenance, & repair of the body's tissues, organs, & cells |
Amino Acids |
Referred to as the "building blocks" of proteins |
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