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    Nutrition Concepts Explained Simply: Carbohydrate

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    Navneet
    Nutrients provide energy and help build and repair tissue. There are six classes of nutrients - carbohydrates, proteins, fats, vitamins, minerals, and water. Carbohydrates, proteins and fats provide energy, with carbohydrates being the preferred fuel source. Carbohydrates come in two forms - simple (sugars) and complex (whole grains, fruits, vegetables). Complex carbohydrates deliver fiber and nutrients. Proteins help build and repair muscles and produce hormones. Good protein sources include meat, eggs, dairy and beans. Fats provide energy but should be limited to 20% of daily calories. Vitamins and minerals perform many roles in the body and are obtained through a variety of foods

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    Nutrition Concepts Explained Simply: Carbohydrate

    Uploaded by

    Navneet
    21 views3 pages
    Nutrients provide energy and help build and repair tissue. There are six classes of nutrients - carbohydrates, proteins, fats, vitamins, minerals, and water. Carbohydrates, proteins and fats provide energy, with carbohydrates being the preferred fuel source. Carbohydrates come in two forms - simple (sugars) and complex (whole grains, fruits, vegetables). Complex carbohydrates deliver fiber and nutrients. Proteins help build and repair muscles and produce hormones. Good protein sources include meat, eggs, dairy and beans. Fats provide energy but should be limited to 20% of daily calories. Vitamins and minerals perform many roles in the body and are obtained through a variety of foods

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    Nutritional concept

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    Nutrients provide energy and help build and repair tissue. There are six classes of nutrients - carbohydrates, proteins, fats, vitamins, minerals, and water. Carbohydrates, proteins and fats provide energy, with carbohydrates being the preferred fuel source. Carbohydrates come in two forms - simple (sugars) and complex (whole grains, fruits, vegetables). Complex carbohydrates deliver fiber and nutrients. Proteins help build and repair muscles and produce hormones. Good protein sources include meat, eggs, dairy and beans. Fats provide energy but should be limited to 20% of daily calories. Vitamins and minerals perform many roles in the body and are obtained through a variety of foods

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    21 views3 pages

    Nutrition Concepts Explained Simply: Carbohydrate

    Uploaded by

    Navneet
    Nutrients provide energy and help build and repair tissue. There are six classes of nutrients - carbohydrates, proteins, fats, vitamins, minerals, and water. Carbohydrates, proteins and fats provide energy, with carbohydrates being the preferred fuel source. Carbohydrates come in two forms - simple (sugars) and complex (whole grains, fruits, vegetables). Complex carbohydrates deliver fiber and nutrients. Proteins help build and repair muscles and produce hormones. Good protein sources include meat, eggs, dairy and beans. Fats provide energy but should be limited to 20% of daily calories. Vitamins and minerals perform many roles in the body and are obtained through a variety of foods

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Nutrition concepts explained simply

    Simply put, a nutrient is any substance in food that provides energy and helps
    build/repair tissue. There are six classes of nutrients — carbohydrates, proteins, fats,
    vitamins, minerals and water. Carbohydrates, proteins and fats are considered energy
    tissues because they provide carbon (fuel) that can be “burned” for energy production.

    CARBOHYDRATE

    Carbohydrate is your body’s preferred fuel source. To crush a tough workout, you need
    energy. You get energy from carbohydrates.

    1. Simple carbohydrates (bad carbs): These are sugar that include glucose, fructose
    (typically found in fruits and vegetables), lactose (milk sugar), sucrose (table sugar),
    and maltose (grain sugar). Simple carbohydrate provides lot of calories and usually
    they have zero nutritional value.

    2.Complex carbs (good carbs): Complex carbohydrate sources, such as whole-grains,


    starchy vegetables, fruits and beans, deliver fibre as well as vitamins and minerals.
    Complex carbohydrate (dietary fibre) is useful in the diet because it may lower fat,
    improve blood sugar control and absorb cholesterol.

    WHAT ROLE DO THEY PLAY IN OUR BODY?


    1.Provide energy: Carbohydrate is the preferred fuel for the body and it is a quick
    energy source.
    2. Protein sparing: If you provide enough carbohydrates to your body, it will not break
    down muscles for its energy needs.

    Carbohydrate preserves protein from being broken down.

    HOW MUCH YOU SHOULD EAT A DAY?


    6 to 10g of carbohydrate per kilogram of your body weight each day

    GOOD SOURCES OF CARBOHYDRATES


    Oats, whole grains, whole wheat, brown rice, roti, paratha, vegetables, fruits

    PROTEINS

    Protein is important for fat loss, muscle building, flawless skin, beautiful hair.

    WHAT ROLE DO THEY PLAY IN OUR BODY?


    1. Muscle building: Protein helps build and recover muscles and promote muscular
    growth in the body.
    2. Hormone production: Hormones control many chemical activities in the body made
    of unique proteins.

    GOOD SOURCES OF PROTEIN


    Chicken, egg, fish, Indian dal, milk products, soy products, beans, sprouts, mung and
    whey protein.

    HOW MUCH SHOULD YOU EAT A DAY?


    » Children: 1.0-1.6 g/kg of body weight
    » Adults: 0.8g/kg of body weight
    » Athletes and weight lifters: 1.2-1.7g/kg of body weight

    FAT

    Fat is a source of energy. Fat provides 9 calories per gram compared to 4 calories per
    gram from carbohydrates and proteins. High fat intake results in higher circulating
    blood cholesterol levels.

    HOW MUCH SHOULD YOU EAT A DAY?


    The generally accepted healthy limit for fat intake is no more than 20% of total calories
    per day.

    GOOD SOURCES OF FAT


    Oil, butter, margarine, friend foods and whole milk dairy products

    VITAMINS AND MINERALS


    Vitamins and minerals are essential nutrients because they perform hundreds of roles
    in the body.

    HOW TO GET SUFFICIENT AMOUNTS?


    The best strategy to make certain that an adequate amount of all the vitamins is
    consumed through variety of foods.

    FLUID AND HYDRATION


    Water carries nutrients to cells and carries waste products away from cells. It serves as
    a body lubricant and helps maintain body temperature through sweat. Lean tissue
    (muscles and organs) is more than 70% water and about 60% of total body weight is
    water. People should learn to consume fluids on a fixed time interval.

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