Nutrition Basics
There are two types of nutrients that are needed by our bodies: Macronutrients
and Micronutrients.
• Macronutrients, which need to be consumed in fairly large amounts on a
daily basis, are carbohydrate, protein, fat and water.
• Micronutrients, which need to be consumed in much smaller amounts on a
daily basis are vitamins and minerals.
Carbohydrates
Carbohydrates perform many functions in the body including:
• Serve as a major source of energy.
• Assist in fat metabolism.
• Support growth of beneficial bacteria in the GI tract.
• Help eliminate toxins from the body.
• Help form connective and nerve tissue.
There are three basic types of carbohydrates: sugars, starches, and fibers.
Sugars
Sugars make things sweet and are often referred to as “simple carbohydrates” or
“simple sugars”.
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Sugar in fruits is called fructose.
Sugar in milk is called lactose.
Sugar in sugar beets and cane is called sucrose, also known as “table sugar”.
Glucose is the type of sugar that our bodies use as fuel.
Starches
Starches are used to store energy in plants such as potatoes, corn, beans, and
rice. Starch is also known as a “complex carbohydrate”.
Fiber
Fibers are found in plants such as fruits, vegetables, nuts and grains.
• The most plentiful source of fiber is whole grains, especially wheat bran.
• Fiber aids in transit time and also creates fecal bulk.
• Positive effects of fiber: helps control weight, supports gastrointestinal
health, prevents colon cancer, lowers blood cholesterol and helps the body
absorb nutrients.
• All carbohydrates contain 4 calories per gram.
• Sources of carbohydrates include: bread, pasta, cereal, etc., fruit, milk and
vegetables in small amounts.
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