Nutrition Basics

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Glucose

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A simple sugar used by our cells to make ATP

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Carbohydrates

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the starches and sugars present in foods; broken down to glucose to provide energy; organic compound made of carbon, hydrogen, and oxygen

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Proteins

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Chains of amino acids that provide the raw materials for our bodies. Can be enzymes, hormones, antibodies, cell repair and growth. Provide long-term energy. Made of carbon, hydrogen, oxygen, and nitrogen

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Lipids

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Energy-rich organic compounds also known as fats. Made of carbon, hydrogen, and oxygen. Useful in providing energy, insulation, and forming cell membranes.

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Foods that are a source of Complex Carbohydrates:

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• Whole grains: Brown rice, quinoa, wheat, oats

• Starchy vegetables: Potatoes, sweet potatoes, peas, black beans

• Legumes: Chickpeas, lentils, black beans

• Fruits: Bananas, apples, pears

• Pasta: Whole wheat pasta 

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Foods that are a source of Simple Carbohydrates:

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• Fruits

• Vegetables

• Processed foods (such as candy, cookies, and cakes)

• Beverages (such as soda, juice, and milk)

• Cereals (especially refined grains)

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Foods that are a source of Complete Protein:

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• Meat (beef, chicken, pork, fish)

• Eggs

• Dairy products (milk, cheese, yogurt) 

• Quinoa

• Buckwheat

• Chia seeds

• Soy products (tofu, edamame, soy milk)

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Foods that are a source of Unsaturated Fats:

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• Olive oil

• Avocados

• Nuts

• Seeds

• Vegetable oils

  Fish

• Eggs 

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Foods that are a source of Saturated Fats:

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• meat, poultry, pork

• butter, lard

• cheese

• cream, soured cream, and ice cream

• some fried foods

• coconut oil and coconut cream

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Saturated Fat

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A fat that is solid at room temperature and found in animal fats, lards, and dairy products. should limit.