Carbohydrates are the body’s main way to get fuel for energy. 45-65% of the calories in our diet should come from carbohydrates. There are two types of carbohydrates: simple and complex. Simple carbohydrates, or simple sugars, are found in refined sugars. Simple sugars are found in candy, but can also be found in healthy foods, such as fruit or milk. Complex sugars are ones found in grainy foods or foods with vegetables. Complex carbohydrates are also called starches. These carbohydrates are found in bread, crackers, pasta, and rice. Some complex carbohydrates are way better than others. Refined grains have been processed, so some of the other nutrients have been removed. Unrefined grains have nutrients along with fiber, which also helps you get that full feeling. Fiber is a certain type of carbohydrate that we can’t digest. Instead, fiber moves along the intestinal tract, helping push waste out of our body. Along with using glucose, a simple carbohydrate for energy, carbohydrates help our central nervous system, kidneys, brain, and muscles to function properly, the most important one being the heart. Carbohydrates are also stored as glycogen in the muscles and liver to use later. So, where are the best carbohydrates found? They are mostly in starchy foods, fruits, milk, and yogurt.
10-35% of calories in our diet should come from protein. We need protein in order to grow, repair tissue, make essential hormones and enzymes, have energy when there is no glycogen or glucose (carbohydrates aren’t available), help our immune system function, and to keep lean muscles. Protein is also used to make hemoglobin, a part in red blood cells that carry oxygen throughout the body. If we eat foods such as meat, poultry, fish, cheese, milk, nuts, and legumes, which are high in protein, our stomach’s digestive juices break down the proteins in these foods and turn them into amino acids. Amino acids can then be re-used to rebuild proteins that our body uses for muscles, bones, blood, and body organs. There are 22 total amino acids that we need to stay in good health. Of those 22, our body can make 13 without any outside help. The other 9 amino acids we get from eating foods that contain protein.
Our body needs some fat to survive, about 20-35% of our diet. Fats help us grow and develop normally, have energy, because fats are a more concentrated source of energy than carbohydrates and proteins, and absorb vitamins such as vitamins A, D, E, and K. Fats also provide cushion for our organs, build and maintain cell membranes, and make our food better overall by providing a good flavor and consistency. In small children, fat makes sure that their brain and nervous system develop correctly. There are three types of fats: saturated fat, unsaturated fat, and trans fat. Trans fat is the worst kind of fat, but both saturated and trans fats can lead to heart disease. Instead, eat foods with unsaturated fat, such as olive oil, avocado, nuts, and canola oil, which can actually decrease a person’s risk for heart disease. We get fats from meat, poultry, nuts, milk, butter, oil, fish, grains, and salad dressing.
Bibliography
"Learning About Carbohydrates." KidsHealth - the Web's most visited site about children's health. 08 May 2009
"Learning About Fats." KidsHealth - the Web's most visited site about children's health. 08 May 2009
"Learning About Proteins." KidsHealth - the Web's most visited site about children's health. 08 May 2009
"McKinley Health Center - Macronutrients: the Importance of Carbohydrate, Protein, and Fat - University of Illinois." McKinley Health Center - University of Illinois at Urbana-Champaign. 08 May 2009
"Nutrition - Carbohydrates." Indoor Rock Climbing (www.indoorclimbing.com). 08 May 2009
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