Macronutrients

Carbohydrates

Most foods contain carbohydrates, which the body breaks down into simple sugars, and is a major source of energy for the body. There are two kinds of carbohydrates: simple and complex. Simple carbohydrates are also called simple sugars. They are found in refined sugars like white sugar. But you can also find simple sugars in healthier foods such as fruit and milk. And, it is better to get simple carbohydrates from foods like fruit and milk because unlike white sugar, they contain vitamins, fiber, and good nutrients like calcium. Complex carbohydrates are also called starches. Starches are grain products such as bread, crackers, pasta, and rice. Just like simple carbohydrates, some complex carbohydrates are better than others. Refined grains such as white flour and white rice have been processed which takes out the nutrients and fiber. Unrefined grains still have the vitamins and minerals and are also rich in fiber that helps your digestive system run smoothly.

information: http://kidshealth.org/kid/stay_healthy/food/carb.html#

picture: http://www.recipes4us.co.uk/images/Dark%20Bread%20Riser.jpg

--Posted by Isabella G.

Protein

Protein is a macronutrient, which means that it is needed in large amounts for the development and health of a human being. We need substantial quantities of protein in our diet because it has an important job. Protein is responsible for the growth and repair of skin, tendons, nails, bones, ligaments, and muscles as well as being important in enzyme production and maintaining a healthy acid-base balance.

There are four calories per gram of protein. Protein is made up of basic units called amino acids. Complete proteins are called such because they contain all nine essential amino acids and come from animal sources. Protein from vegetable sources is considered incomplete, because it is missing at least one essential amino acid.

Bad source of protein

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Examples of good sources of protein are low fat milk, poultry, fish, lean red meat, eggs, nuts, beans, lentils, and soy products. These foods are considered healthy ways to meet daily nutritional requirements because they contain little unhealthy fats. Pork, most cheeses, and fast food burgers are not considered good sources of protein because, in addition to protein, they also contain lots of saturated fats. The average person's daily protein allowance is .83 grams per 2.2 pounds (1 kilogram) of bodyweight. However, a child's recommended daily protein allowance is only about .5 grams per kilogram. Competitive athletes may need more, between 1.2 and 2.0 grams of protein per kilogram of bodyweight.

Good source of protein

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An ideal diet for an active teen is composed of 10-15% protein, mostly from the healthy sources listed above. Contrary to popular belief, while active teenagers do need more protein than sedentary teens, they are usually able to get all of the protein they need through their normal eating. Even though protein is very important, when eaten in excess it can cause problems like dehydration and calcium loss.

Sources: http://www.merriam-webster.com/dictionary/macronutrient, http://kidshealth.org/kid/stay_healthy/food/protein.html, Moodle Resource: Sports Nutrition, http://kidshealth.org/teen/food_fitness/sports/eatnrun.html#

--Posted by Malia S.

Fats

There is a lot of misunderstood information about fats .The fact is: we all need fats. Fats help nerve transmission, nutrient absorption, maintaining cell membrane integrity etc. However, when taken into the body in big amounts, fats contribute to weight gain, heart disease and some types of cancer. Not all fats are the same. Some fats promote our health and benefit us, while other fat increase our risks of heart disease. The goal is to avoid bad fats and get enough good fats in our diet.

So now your wondering, how much fat should I have?
-The following percentages are recommended:
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* Children aged 2 to 3 - total fat limited to 30%-35% of total calorie intake

* Children aged 4 to 18 - total fat limited to 25%-35% of total calorie intake

* Adults aged 19 and older - total fat limited to 20%-35% of total calorie intake
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There are good fats, and bad fats. It is very important to know which is which and try to avoid the bad ones, but get as much as you need of the good fats.

The Good Fats:

Monounsaturated Fats

Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol).
Health experts say that monounsaturated fats have a neutral impact on your health, it is neither good nor bad for you. Many health professionals, however, do say that they reduce a person's risk of developing heart disease.
Where are monounsaturated fats found?

Olives, avocados, nuts including peanuts, walnuts, almonds and pistachios, and canola.

(http://health.slides.kaboose.com/168-feel-good-foods-best-non-organic-produce/3)

Polyunsaturated Fats

As well as monounsaturated fats, polyunsaturated fats also lower total cholesterol and LDL cholesterol. Nutritionists say polyunsaturated fat has many benefits for our health, especially those from fish, known as the Omega-3 polyunsaturated fatty acids. These fatty acids protect us from heart disease and lower blood cholesterol levels. Health care professionals say Omega-3 polyunsaturated fatty acids may also help reduce the symptoms experienced by people who suffer from arthritis, joint problems in general, and some skin diseases.
(http://vinniey.files.wordpress.com/2006/10/42-16246844.jpg)

Where are Polyunsaturated fats found?
Seafood- oily fish (sardines, mackerel, trout, salmon and herring), safflower oil, grape seed oil, sunflower oil, as well as corn and soy.



The Bad Fats:

Saturated Fats

Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
1. Saturated fat
The name “Saturated fats” really speaks for itself, each molecule of fat is covered in hydrogen atoms. Nutritionists say saturated fats increase health risks if you have too much over a period of time. A large intake of saturated fats will eventually raise your cholesterol levels, which can lead to cardiovascular disease and possibly a stroke.

Where is saturated fat found?
The largest amounts of saturated fats can be found mostly in meat, meat products, the skin of poultry, dairy products, many processed foods such as cakes, biscuits, pastries and crisps, as well as coconut oil.



Trans Fat (http://www.ahm.com.au/images/95/june_transfat.jpg)

Trans fats have become popular because food companies find them easy to use and cheap to produce. They can also make food last a long time in stores and give food a nice taste. They are commonly found in fast food restaurants. Trans fats are synthetically made, they do not occur naturally. Trans fats are created when hydrogen and vegetable oils are added together to make them more solid.
Trans fats could possibly be monounsaturated or polyunsaturated, but they are never saturated. Also, trans fats are not needed in human life. And they do not promote good health. Consuming trans fats increases your LDL cholesterol level (bad cholesterol) and lowers levels of HDL cholesterol (good cholesterol), and the effect is that it raises your risk of developing coronary heart disease and stroke.

Where are trans fats commonly found?
-Fried foods, such as French fries , doughnuts, pies, pastries, biscuits, pizza dough, cookies, crackers, stick margarines, shortenings and packaged snacks such as micro waved popcorn.

information from-
http://www.medicalnewstoday.com/articles/141442.php
http://www.healthcastle.com/goodfats-badfats.shtml

-posted by Kendra Kauser