Simple carbohydrates, or simple sugars, are short- chain carbohydrates that contain one or two sugar

molecules. They can be found naturally in foods (e.g. fructose in fruits and lactose in milk). Refined
Nutrients
Essential nutrients are chemical compounds that are found in foods. Our body needs them not only to
survive but also to work properly. These nutrients perform different functions such as:
sugars are added in foods such as white bread, sweets and desserts.
Complex carbohydrates consist of three or more sugar molecules bound together in a long chain.
Starches and fiber are examples of complex carbohydrates. They can be found in foods such as whole
wheat breads and pasta, brown rice, potatoes, oats, corn and beans.

 supplying energy Most studies show that complex carbohydrates are better than simple carbohydrates. Although both
 building and repairing body tissues, and simple carbohydrates and complex carbohydrates break down into glucose to be used by the body for
 regulating the chemical processes of our body. energy, complex carbohydrates take longer to break down and are digested more slowly. As a result,
people who eat complex carbohydrates feel fuller faster and for a longer time. Most starchy foods are
There are six types of essential nutrients: also nutrient-dense, meaning they are foods that pack more nutrients per calorie. Whereas simple
sugars provide empty calories or have fewer nutrients per calorie.
Carbohydrates
Fiber which is a unique type of complex carbohydrate is not digested by the body. Dietary fiber acts like
Vitamins
a scrub that cleans the intestinal tract and helps in the proper elimination of body waste. The eating of
Proteins fiber-rich foods helps prevent constipation and may even aid in decreasing cholesterol in the blood.
Fiber can be found in prunes, green peas, chia seeds, pumpkin seeds, fruits and vegetables.
Minerals
Carbohydrates are a necessary nutrient. Eliminating it in your diet, as some popular diets suggest, is not
Fats advisable. It can actually be dangerous as it may lead to nutritional imbalances. However, be mindful of
the kind of carbohydrates you usually eat. It is all right to indulge in simple sugars once in a while but do
Water
not let it be your regular source of energy.
These nutrients can further be divided into two categories-macronutrients and micronutrients.
Protein
Macronutrients-carbohydrates, protein and fats- are nutrients that should be eaten in relatively large
quantities. Vitamins and minerals are micronutrients. They are crucial in regulating certain body Our body is made up of more protein than any other substance excluding water. Protein is important for
processes but they should be taken in small amounts. growth. It supports the body's structure and is used to repair damaged tissues. It also supports
antibodies and other immune cells necessary to fight infection.
Carbohydrates

Carbohydrates are the body's primary source of energy. These provide the necessary calories or food
energy that the body needs to fuel its daily activities. Some organs, like the brain, need glucose, a
simple sugar, as its fuel to perform at its best. The body makes use of energy even while resting (e.g.
digesting food). Protein and fat can be used as energy sources, but our body prefers to utilize
carbohydrates first.

There are two types of carbohydrates, 1) sugars or simple carbohydrates and 2) complex carbohydrates.
Amino acids are the building blocks of protein. The human body can manufacture amino acids except
nine essential amino acids which we must get from food. br These essential amino acids are histidine,
isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. A food protein
that contains all nine essential amino acids is called a complete protein. Examples of complete proteins
are meats, chicken and other poultry, eggs and dairy products. Food proteins that abord

PROTEIN

do not have one or more of these essential amino acids are called incomplete proteins. Examples of
incomplete proteins are grains, nuts, seeds, beans and legumes. Foods, that if eaten together, provide
all the essential amino acids are called complementary proteins. For example: grains do not have the
amino acid lysine but have methionine in abundance while legumes do not have methionine but have
lysine. Thus, a combination of grains and legumes will provide all the essential amino acids (e.g. a
typical Filipino meal consisting of steamed rice and ginisang monggo).

Complementary proteins are a special concern to people who subscribe to a vegan diet. Most plant-
based foods do not have all the essential amino acids. Vegetarians, especially vegans, must have a good
understanding of the nature and challenges of this kind of diet to prevent malnutrition.