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Foolish Vegan (Desire to adopt super healthy lifestyle (No GMO's…

- - - - Carbohydrates
        
        Sugars
        
        Monosaccharides
        
        Glucose
        
        Fructose
        
        Glactose
        
        Disaccharides
        
        Sucrose
        
        Lactose
        
        Maltose
        
        Typically converted to Glucose, used to supply energy to the cells
        
        Starch
        
        Polysaccharide
        
        Found in tubers, grains, beans, and peas
        
        Typically converted into Glucose to provide energy to the cells of the body
        
        Fibers
        
        Cellulose
        
        Found in lentils, beans, peas, beans, whole grains, oatmeal, etc.
        
        Gives bulk to GI tract. Cannot be absorbed
        
        Bulk stimulates peristalsis of large intestine
      - Lipids
        
        Triglycerides
        
        Glycerol
        
        3 fatty acids
        
        Saturated
        
        no double bonds
        
        carbons are completely saturated with hydrogen atoms
        
        Generally solid at room temp
        
        Unsaturated
        
        1 double bond
        
        typically liquid at room temp
        
        Polyunsaturated
        
        2 or more double bonds
        
        Liquid at room temp
        
        necessary for absorption of fat-soluble vitamins
        
        Primary nutrient supply energy to cells
        
        phospholipids
        
        Steroids
        
        Cholesterol
        
        Precursor molecule for..
        
        Bile salts
        
        Vitamin D
        
        Other steroids
        
        needed in plasma membrane of our cells
        
        Eicosanoids
      - Proteins
        
        Synthesized from 20 amino acids
        
        estimated 50000-100000 amino acids in body
        
        Essential amino acids
        
        Methionine
        
        Valine
        
        Lysine
        
        Threonine
        
        Leucine
        
        Tryptophan
        
        Isoleucine
        
        Phenylalanine
        
        Complete proteins contain all essential amino acids
        
        Meat, poultry, fish, eggs, milk, cheese, and yogurt
        
        intake of proteins provides the amino acids to synthesize new proteins to replace body protein structures
        
        necessary source of nitrogen
    - - Major Minerals
        
        Calcium
        
        formation and maintenance of skeleton
        
        Chlorine
        
        Cobalt
        
        Magnesium
        
        Manganese
        
        Phosphorus
        
        Potassium
        
        maintain RMP in excitable cells
        
        Sodium
        
        maintain RMP in excitable cells
        
        Sulfur
      - Trace Minerals
        
        Chromium
        
        Copper
        
        Fluorine
        
        Iodine
        
        produce thyroid hormone
        
        Iron
        
        binds O2 in hemoglobin
        
        binds electrons in ETC of mitochondria
        
        Selenium
        
        Zinc
        
        plays a role in protein synthesis and wound healing
      - All minerals MUST be obtained from the diet
    - - body requires 2-3 liters daily
    - - Essential Vitamins
        
        must be provided in the diet
      - Water-Soluble
        
        Vitamin B
        
        coenzymes in various enzymatic chemical reactions
        
        Vitamin C
        
        Synthesis of collagen
      - Nonessential vitamins
        
        Can be made within the body
      - Fat-Soluble
        
        Vitamin D
        
        Modified to form calcitrol
        
        Vitamin E
        
        helps stabilize and prevent damage to cell membranes
        
        Vitamin K
        
        Synthesis of specific blood clotting proteins
        
        Vitamin A
        
        Precursor molecule for the formation of the visual pigment retinal
      - required for normal metabolism
  - - - Muscular
        
        Endocrine
        
        Nervous
        
        Urinary
        
        Digestive
        
        fiber makes poopoo go byebye faster.
        
        you know how it is
        
        water, cause, yknow, peepee
        
        Vitamin C makes the peepee to acidic. too spice for bacteria
        
        Vitamin B for neurotransmitters
        
        Vitamin D helps control making thyroid hormone
        
        iodine also handles thyroid hormone
        
        Calcium helps in muscle contraction
        
        Iron allows O2 to be transported to the muscles
        
        Vitamin C helps make energy from carbs
      - Magnesium helps regulate heart rate and rhythm
      - Vitamin K is good for blood clotting
  - - - to avoid malnutrition
      - to allow for an individual's state of health to be maximized when all nutrients needed are obtained at appropriate levels
    - - Vegetables
        
        Dairy
        
        Protein
        
        Grains
        
        Can be bread, cereals, rice, and pasta
        
        3-8 ounces a day
        
        ideally, half the grains are whole grains
        
        Can be poultry, fish, beans, eggs, and nuts
        
        2-6 1/2 oz a day
        
        ideally at least 8oz of seafood each week
        
        Can be skim milk, yogurt, and cheese
        
        2-3 cups a day
        
        Can be broccoli, lettuce, peppers, and carrots
        
        1-3 cups a day
      - 1-2 cups a day
      - Can be Apples, blueberries, bananas, and oranges
      - Fruits and veggies should take up about half the plate