6 Nutrients

1.	Protein
2.	Carbohydrates
3.	Fat
4.	Vitamins
5.	Minerals
6.	Water

- You get energy from #1,2,3
- You get no calories (energy) from #4,5,6

Note:

Carbohydrates: 4 calories per gram
Protein: 4 cals / g
Fat: 9 cals / g

1 Calorie = 1000 calories = 1 Kilocalerie
        ^Nutrition		Physics^

Carbohydrates

1. Simple sugar: a.k.a. monosaccharide: glucose + fructose
2. Disaccharide: maltose, sucrose, lactose
3. Polysaccharide:  glycogen, starch, cellulose

Glucose: C6H12O6 	Ratio: 1:2:1
Fructose: C6H12O6

Same chemical formula, but glucose is a simple sugar, fructose is fruit sugar. 

Definitions

1. Glycogen: Fructose + Fructose OR Glucose + Glucose or Glucose + Fructose
2. Synthesis: Means bring together, the formation
3. Glycogen: Found in animals. Excess glucose is stored in muscle, then in fat. You can only store a small amount of money (glycogen) in your house (muscles) before you have to deposit it in the bank (in fat). Glycogen in your muscles is more readily available in your muscles than in the form of fat, just like house VS bank. 
4. Starch: Found in plants

Note: 
1. Dissacharides require enzymes to break them down. They end in “ase”. Sucrase, lacatase, maltase. 
Photosynthesis: CO2 + H2O (with light) >> C6H12O6 + O2

Canada Food Guide

1.	Milk / milk products: 3-4 / day
2.	Meat / meat alternatives: 2-3 / day
3.	Fruits and Vegetables: 5-10 / day
4.	Breads and Cereals (Grains): 6-12 / day

- You get Fiber out of # 3 + 4

Milk: 0% / 1% / 2% / Homo = 3.25%

Cheese = 3X1X1 = ˝ serving

Meat: deck of card size portion of meat = 1 serving

Fruits + Vegetables: Variety!! 5-10 / day >> depends on energy level required!

Protein

These are molecules which your body uses to make most cells. We get protein from meat. All types of meat contain all 20 different amino acids. 8 of the 20 amino acids (AA) are called essential (EAA Essential Amino Acids). They must be taken in through your diet. Your body manufactures the other 12. A complete protein is one which has all 8 EAA. Alternatives to meat include; peanut butter, eggs, beans, peanuts, tofu (soy bean).

People can have complete proteins by combining food. Ex peanut butter + bread OR macaroni + cheese.

Complementary foods are eaten at the same time, and make up a complete protein. 

The protein molecule is made up of a combination of different AA. Protein is used in the body for muscle cells, nails, hair, skin, cell membranes, enzymes, hormones etc. There are thousands f different types. All are made from 20 different AA. 

A chain of AA is called “Polypeptide”

Most proteins are made up of several dozen AA blocks. There may be several hundred blocks.  



LIPIDS - FATS

“Lipids”

1.	Fats; part of our diet + solid
2.	Oils; part of our diet + liquid
3.	Waxes; we don’t eat

“Types of Lipids”

1.	Saturated Fats
2.	Mono unsaturated Fats
3.	Poly unsaturated Fats

Saturated Fats: come from animals e.g. cholesterol (HDL:LDL)
Mono + Poly: mostly plants; oil comes from the seeds of the plant (liquid)

“Note”

Just like Amino Acids, there are Essential Fatty Acids (EFA)



When companies manufacture products with fat, they modify the fat molecule. 
The two most common types of fats are trans fatty acid molecule and a hydrogenated
 fat molecule. A hydrogenated fat molecule is when a plant fat (Mono unsaturated fat)
 and take out the double bond. They add hydrogen to the molecule. This makes the
 fat less healthy for you. 
The more hydrogenated it is, the less healthy!

Cheap margarine > 80% hydrogenated
Expensive margarine > 20%