Macronutrients and Mirconutrients

Carbohydrates

Water Soluble Vitamins

Protein

Fats/Lipids

Minerals

Fat Soluble Vitamins:

Complete Protein: Is when a protein contains all 9 essential amino acids the body cannot produce.

Incomplete Protein: Does not contain all 9 essential amino acids the body cannot produce.

Starches: Main source of Carbs. Should make up 1/3 of your diet.

Sugars: Referred to as simple or fast acting carbs.

Saturated: Considered the unhealthy fats as all fatty acid chains have one single bonds/chains.

Unsaturated: Are the healthier alternative and contain one or more double or triple bonds between molecules.

Beans, Bread, Milk, Spaghetti, Cookies, Soft Drinks

Breads, Rice, Pasta, Potatoes

Fish, Poultry, Eggs, Beef, Pork, Dairy, Whole sources of soy.

Nuts and Seeds, Wholegrains (brown rice or whole wheat breads), Vegetables and Legumes.

Butter, Cakes, Biscuits, Fatty Cuts of meat, Bacon, Sausages, Cheese

Olive, Peanut and Canola oils, Avocadoes, Nuts (Almonds, pecans, hazelnuts) Seeds (Pumpkin and sesame seeds)

Vitamin D: Essential for absorption into bones

Vitamin A: Important for Sight and Night Vision, Bone Growth, Skin Health and mucous.

Vitamin B

Vitamin C: Important in bones, teeth, gums, capillaries and cartilage.

Iron

Sodium

Calcium

Sources: Chicken breast, soup, salt

Uses

Controls water levels in body.

Helps maintain PH level of blood

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uses

important for bone density and teeth

Sources: milk, cheese, fish and some edible bones

B2 Riboflavin: Essential for the protein used by the body and promotes healthy skin and eyes.

B3 Niacin: Important role in release of energy from fats, carbs and protein. Promotes healthy skin.

B1 Thiamine: Converting carbs and fats into energy

Fart

Tyrone Jamal