Nutrition Basics

• Macronutirents - Carbohydrates, Protein and Fats.
  Functions: Growth, repair and mainenance and energy (calories).
  Energy requires calories - 40-50% from carbohydrates, Fat - only after 20-30 minutes of continuous activity does your body begin to rely more on fat than on carbohydraes.
• Micronutirents - vitamins and minerals.
  Vitamins regulate chemical processes. Minerals assist with this, and pay a role in body maintenance as well, notably in the formation of new tissue, including bones, teeth and blood.
  The FDA publishes Recommended Daily Values (DV) and Daily Reference Intakes (DRI's)
• Water - Water provides a fluid medium for all chemical reacctions, circulation of the blood, removal of waste, lubrication, and regulation of body temperature.

Types of nutrients

Carbohydrates 50-58%

carbo = different form of simple sugars (Glucose, Fructose and galactose) linked by polymers
Fiber - Nondigestible carbohydrate. Slows down entry of sugar into blood. - good
Starchy - complex - bread, pasta, rice - not as good
Non-starchy - legumes, salad, fruit Best
Sugar - alcohol, sweets - bad

Protein 25-12%

Amino acids, the building blocks of protein, are the foundation of all life.
9 essential amino acids are required.
lean best - eggs w/o yolks, white meat

Fat 25-30% (9 cal. / gram)

saturated - butter, cheese, egg yolks,
trans-fatty acids (partially hydrogenated vegitable oils) - margarine, french fries - bad
unsaturated - olive oil, nuts, avocados - good

Food conversion in the body -

Carbohydrates converted to simple sugars
complex are converted faster than simple Too much sugar produces insulin which signals to body to store fat