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Nutrition

Nutrition. Ashley White. Carbohydrates. Two types: 1.) Simple: “simple sugars” refined sugars white sugars in candy Sugars in nutritious foods (fruit and milk) No added sugar to nutritious group 2.) Complex: “starches” Grain products: bread, crackers, pasta, rice

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Nutrition

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  1. Nutrition Ashley White

  2. Carbohydrates Two types: 1.) Simple: “simple sugars” refined sugars • white sugars in candy • Sugars in nutritious foods (fruit and milk) • No added sugar to nutritious group 2.) Complex: “starches” • Grain products: bread, crackers, pasta, rice • Unrefined are better options: -vitamins, minerals, rich in fiber • Refined are processed (removes nutrients and fiber): -white flour, white rice

  3. Protein Watch protein intake, protein has limited storing-excess turns into fat Repair muscle tissue after anaerobic exercises Good Protein: White-meats, yogurt, cheese, milk (skim or low-fat), eggs, beans, pork tenderloin, soy, lean beef Amino Acids Used for: hair, skin, nails, building muscle, bones, immune system, build and repair tissues, make enzymes, hormones

  4. Fats • Types: • Monounsaturated • Polyunsaturated • Saturated • Trans • Mono + poly: good for heart, cholesterol, overall health • Sat + Tran: increase risk of disease and increase cholesterol • Total fat should be limited to 20-35% of calorie intake • Highest energy source (9g) • Burn off from aerobic exercises Mono+ Poly=“good” Fats Sat+ Tran= “bad” Fats

  5. Vitamins • Types: • A, C, D, E, B1, B3, B2, B12, B6, B9 • Vitamin Chart

  6. Minerals • Types: • Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc • Mineral Chart

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