What is Protein?

Basically proteins are made up of long chains of amino acids. There are 22 different types of amino acid and the body needs all of them to function properly.

Amino acids are chemical compounds containing carbon, hydrogen, oxygen and nitrogen, which combine together into different structures to form the various types of protein that the body requires.

There are many forms of protein, which all play an important role in the function of the body. For example, collagen is a protein and is vital for the strength, elasticity and composition of our hair and skin.

 Why Protein?

Protein is required by the body for the growth, maintenance and repair of all cells.

Protein is a major component of all muscles, tissues and organs and is vital for practically every process that occurs within the body such as metabolism, digestion and the transportation of nutrients and oxygen in the blood.

It is also necessary for the production of antibodies, which fight against infection and illness, and is the main nutrient that keeps our hair shiny and healthy, our nails strong, our skin fresh and glowing and our bones strong and healthy.

Not enough Protein?

Just as too much protein is detrimental to our health, too little protein can also affect the body negatively.

Many foods containing protein are also good sources of iron amongst other minerals and vitamins. A lack of iron can result in tiredness and fatigue, leaving the body weak and ith little energy.

Protein in the body is lost daily and therefore must be replenished daily through the diet. Too little protein can cause skin problems and generally give us an unhealthy and tired appearance.

Protein is needed to repair and create new cells, tissues, hormones, enzymes and muscles and a lack of protein can prevent these processes from being carried out correctly.

In children, who need a lot of protein to help them grow and develop, not enough protein can lead to a stunted growth and even poor mental development.  Adult considerations can range from iron deficiencies. Are you vegan?

 What is Fat?
The major kinds of fats in the foods we eat are saturated, polyunsaturated, monounsaturated and trans fatty acids. Saturated fats and trans fats raise blood cholesterol. Dietary cholesterol also raises blood cholesterol. A high level of cholesterol in the blood is a major risk factor for coronary heart disease, which leads to heart attack, and also increases the risk of stroke

Polyunsaturated and monounsaturated fatty acids are two types of unsaturated fatty acids. Unsaturated fats have at least one unsaturated bond — that is, at least one place that hydrogen can be added to the molecule. They’re often found in liquid oils of vegetable origin.

Saturated fatty acids have all the hydrogen the carbon atoms can hold. Saturated fats are usually solid at room temperature, and they’re more stable — that is, they don’t combine readily with oxygen. Saturated fats and trans fats are the main dietary factors in raising blood cholesterol. The main sources of saturated fat in the typical American diet are foods from animals and some plants.
Trans fats are unsaturated, but they can raise total and LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol. Trans fats result from adding hydrogen to vegetable oils used in commercial baked goods and for cooking in most restaurants and fast-food chains.

Why Fat?

Both types of unsaturated fats may help lower your blood cholesterol level when used in place of saturated fats in your diet. But you should be moderate in eating all types of fat, because fats contain more than twice the calories of either protein or carbohydrate.

Not enough Fat?

Dietary fats are essential to give your body energy and to support cell growth.  They also help protect your organs and help keep your body warm.  Fats help your bodies absorb some nutrients and produce important hormones, too. Your body definitely needs fat – but not as much fat as most people eat. Your body will store fat unless you take in fats.

What are Carbs?

They are basically chemical compounds made up of carbon, hydrogen and oxygen, which join together to form molecules.

Simple carbohydrates are single sugar molecules or two sugar molecules that have joined together whereas complex carbohydrates, otherwise known as starches, are comprised of many sugar molecules, which are all connected.

There are three main types of carbohydrates, which are sugars, starches and fiber, which can all be found in a variety of foods.

Why Carbohydrates?

Carbohydrates provide the body with a source of fuel and energy that is required to carry out daily activities and exercise. Any extra energy is stored in the body until it is needed.

Our bodies need a constant supply of energy to function properly and a lack of carbohydrates in the diet can cause tiredness or fatigue, poor mental function and lack of endurance and stamina.

Carbohydrates are also important for the correct working of our brain, heart and nervous, digestive and immune systems.

Fiber, which is also a form of carbohydrate, is essential for the elimination of waste materials and toxins from the body and helps to keep the intestines disease-free and clean

Not enough Carbs

Ketosis, lack of energy, dehydration, halitosis, and many more. Very dangerous diet.

Nutrient density

Most commonly, nutrient density is defined as a ratio of nutrient content (in grams) to the total energy content (in kilocalories or joules). Nutrient-dense food is opposite to energy-dense food (also called “empty calorie” food). According to the Dietary Guidelines for Americans 2005, nutrient-dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories. Fruits and vegetables are the nutrient-dense foods, while products containing added sugars, processed cereals, and alcohol are not.

Nutrient density is understood as the ratio of the nutrient composition of a given food to the nutrient requirements of the human body. Therefore, a nutrient-dense food is the food that delivers a complete nutritional package.

 

Label Reading

Bleached,

Refined,

Enriched

Math of macronutrients

P= 4 calories per gram

C= 4 calories per gram

F=9 calories per gram

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