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Macronutrients and Mirconutrients - Coggle Diagram
Macronutrients and Mirconutrients
Carbohydrates
Starches: Main source of Carbs. Should make up 1/3 of your diet.
Breads, Rice, Pasta, Potatoes
Sugars: Referred to as simple or fast acting carbs.
Beans, Bread, Milk, Spaghetti, Cookies, Soft Drinks
Water Soluble Vitamins
Vitamin B
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
Vitamin C: Important in bones, teeth, gums, capillaries and cartilage.
Protein
Complete Protein: Is when a protein contains all 9 essential amino acids the body cannot produce.
Fish, Poultry, Eggs, Beef, Pork, Dairy, Whole sources of soy.
Incomplete Protein: Does not contain all 9 essential amino acids the body cannot produce.
Nuts and Seeds, Wholegrains (brown rice or whole wheat breads), Vegetables and Legumes.
Fats/Lipids
Saturated: Considered the unhealthy fats as all fatty acid chains have one single bonds/chains.
Butter, Cakes, Biscuits, Fatty Cuts of meat, Bacon, Sausages, Cheese
Unsaturated: Are the healthier alternative and contain one or more double or triple bonds between molecules.
Olive, Peanut and Canola oils, Avocadoes, Nuts (Almonds, pecans, hazelnuts) Seeds (Pumpkin and sesame seeds)
Minerals
Iron
Sodium
Sources: Chicken breast, soup, salt
Uses
Controls water levels in body.
Helps maintain PH level of blood
Calcium
uses
important for bone density and teeth
Sources: milk, cheese, fish and some edible bones
Fat Soluble Vitamins:
Vitamin D: Essential for absorption into bones
Vitamin A: Important for Sight and Night Vision, Bone Growth, Skin Health and mucous.
Fart
Tyrone Jamal