Nutrition Basics
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 ”.
• 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 ”.
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 .
2