Cowboy Challenge

By: Ryan Reck

Nutrition Tips

Six Classes of Nutrients:

Fuel:

-Carbohydrates

-Proteins

-Fats

Sustainable:

-Vitamins

-Minerals

-Water

A Balanced Diet: eating the right amount of nutrients from each food group.


CARBOHYDRATES, PROTEINS, AND FATS

Carbohydrates(4cal/gm):

-gives you energy

-includes sugars, starches, and fiber

Proteins(4cal/gm):

-made up of amino acids

-builds and repairs structures

-regulate processes in the body

Fats(9cal/gm):

-the main form of energy storage in the body


Carbohydrates:

Sugars(Simplest form of carbohydrates)-

-Metabolized very quickly(quick energy source)

-Not sustained for very long(minutes)

Starches(complex molecular chains, made up of simple sugars)-

-Metabolized very slowly(long-term energy source)

-Sustained for a long time(hours)

Fiber-

-No calories

-cannot be digested(provides "bulk" for your digestive system)

-Important to keep your digestive system healthy

Glycogen(Stored in muscles)-

-Used as an immediate energy source




Proteins:

Composed of amino acids

-essential amino acids(can't be produced on its own)

-nonessential amino acids(can be produced on its own)


Fats:

The good: the body's main form of long-term energy source

The bad:

Saturated Fats

-associated with high cholesterol levels and increase risk of heart disease

-solid at room temperature

-ex: animal fats(meat, cheese, butter, etc)

Unsaturated

-"Healthier" fats

The ugly:

Trans Fat:

-unsaturated fat that has been converted into saturated fat(hydrogenation)

-usually solid at room temperature

-added to processed food

Cholesterol:

-manufactured within your body(family history)

-contained in the foods you eat(animal-based foods: meats, eggs, dairy)

-cholesterol is necessary for certain essential functions in the body(cell membranes, hormones, etc)

Lipoprotein:

-LDL(low density lipoprotein)

-bad types of cholesterol

-associated with atherosclerosis

-increased risk of cardiovascular disease

-HDL(high density lipoprotein)

-good type of cholesterol

-reduces LDL problems







WATER, VITAMINS, AND MINERALS

Vitamins:

Fat-soluble vitamins:

-needed for overall health and cell growth

fat soluble

-Vitamin A(milk, eggs, fruits, vegetables) keeps eyes and skin healthy

-Vitamin D(sunlight, salmon, milk) promotes absorption of calcium and phosphorus(strong bones)

-Vitamin E(vegetables, beans, whole grains) protects cell membranes

-Vitamin K(leafy vegetables) helps blood clotting

Water-solubles:

-Vitamin B(meat, vegetables, whole grains, dairy) gives you energy

-Vitamin B12(meat, liver, dairy, eggs) helps form and create cell structure

-Vitamin C(citrus fruits, melons, strawberries) helps your immune system


Minerals:

-essential to maintain good health

-most people eat too much sodium

-most teens do not eat enough calcium(leafy vegetables)

-iron-deficiency is a world wide problem that causes anemia(red meat)

-Calcium(milk, dairy, leafy vegetables) needed for development and maintenance of bones

-Iron(red meat, enriched greens, eggs) necessary for production of hemoglobin

-Potassium(meat, poultry, fish, bananas) needed for maintenance of fluid balance

-Sodium(salt, processed food, dairy) needed for the regulation of water balance in cells and tissues


Water:

-essential for almost every body function that keeps you alive

-about 60% of your body is water

-you should take in at least 2.5 quarts of water a day(not including exercise, or in hot/dry climates)

-MILD dehydration can interfere with mental and physical performance(<2% body weight lost through sweat)

-SEVERE dehydration can have very serious consequences, including death