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Nutrition 101: Part II

June 29th, 2005

Calories are simply a way to measure energy- the energy that the food will supply to the body. This energy will be stored or burned. The word calorie is synonymous with kilocalorie or kcal. 1 calorie = the amount of energy (heat) needed to raise 1 gram of water 1 degree Celsius.

Carbohydrate - Carbohydrates are the body’s main source of energy. Sources of carbohydrates include starches, sugars and fiber.

Sugars -The most basic type of carbohydrates, such as table sugar, are called simple sugars. Complex carbohydrates, such as starch in potatoes, are made up of simple sugars linked together.

Fat - Fats supply energy and essential fatty acids help absorb the fat-soluble vitamins A, D, E, and K.

Types of Fats:

Saturated Fat - Foods high in saturated fats tend to raise blood cholesterol. These foods include high-fat dairy products (whole milk, cheese, butter); higher fat meats, the skin and fat of poultry, lard, palm oil and coconut oil. Reducing saturated fat to less that 10 percent of calories is recommended. A helpful hint for identifying saturated fats: saturated fat is solid or semi-solid at room temperature.

Trans Fatty Acids - Foods high in trans fatty acids tend to raise blood cholesterol. The best way to identify foods with trans fatty acids is to look for “partially hydrogenated vegetable oils” (hard margarines, and shortenings) in the ingredient list on the food label.

Unsaturated Fats - Replacing foods high in saturated fats with foods that contain unsaturated fat, can help to reduce blood cholesterol level.

Unsaturated are divided into 2 types:

Monounsaturated - Monounsaturated fats are found mostly in canola oil, olive oil, peanuts and avocados.

Polyunsaturated - Polyunsaturated fats are found mostly in all other vegetable oils, nuts and high fat fish.

Cholesterol* - Our bodies are capable of making all of the cholesterol we need. Cholesterol is also obtained from food. Dietary cholesterol comes from animal sources such as egg yolks, meat, poultry, fish, and higher fat dairy products. Foods that are high in cholesterol tend to raise blood cholesterol. However, saturated fats may play a more significant role in raising blood cholesterol.

*Cholesterol is important to monitor because it can be associated with chronic diseases specifically heart disease.

Protein - Proteins are made of amino acids. Good sources of protein include meats, legumes and dairy products. Proteins are necessary for growth, maintenance, and tissue repair.

Entry Filed under: General Nutrition

Nutrition 101: Just The Facts Nutrition 101: Part III