Nutrimon

A pamphlet by G Rosen
CARBOHYDRATES - A
macronutrient that supplies
energy for your body to
function
Carbs are converted to
Glucose, which is your
bodies main source of
energy. If it is not used it is
stored as glycogen. When
needed it is converted back
to glucose. Extra glycogen
becomes fat. 45-65% of
daily calories.
 Complex Carbohydrate
What? Complex Carbs are simple sugars
that are linked together in a chain. The body
must break down complex carbs into simple
crabs before the nutrients are digested.
Foods? Mostly found in starches like seeds,
nuts, legumes, whole grains and root veggies.
Simple Carbohydrate
What? Simple carbs are sugars. They
provide short bursts of energy to the body.
Foods? They are found in fruits, dairy
and vegetables naturally, but are added to
baked goods, sodas, and other junk food.
 Fiber

Role? Fiber cannot be digested, but it helps

to prevent constipation, heart disease, and
colon cancer so it is still an important nutrient.

Foods? Found in plants such as nuts,

legumes, whole grains, fruit, vegetables, and
seeds.
PROTEINS - A
macronutrient that helps to
grow and heal body tissues.
Made up of long chains of
amino acids. Out of 20
amino acids our body needs
to get 9 from outside
sources. These essential
amino acids must be eaten
and digested daily. 10-35%
daily calories.
 Complete Protein
What? A type of protein that contains
significant amounts of all 9 essential amino
acids.
Foods? Mostly comes from animal sources
such as meats, eggs, and dairy products but
can also be found in plant based foods like
soy, quinoa, buckwheat, and chia seeds.
Incomplete Protein
What? A type of protein that lacks one or
more essential amino acids, but can be
combined with other proteins to form a
complete meal with all 9 essential amino
acids.
Foods? Most plant based proteins such as
beans, rice, lentils, vegetables, seeds, whole
grains and peas are incomplete.
FATS - A macronutrient.
Supplies the body with
energy, help to absorb
vitamin and maintain a
healthy body temperature.
Fats also form cells and
protect nerves. 20-30%
daily calories.
 Unsaturated Fat Saturated Fat

What? Unsaturated fats have at least one What? Saturated fats hold all of the
space where a hydrogen atom could be used hydrogen atoms possible and are usually solid
and are usually liquid at room temperature. at room temperature. Too much saturated fat
Can help to keep your heart healthy. can permanently damage your heart.

Foods? Appear in vegetable oils, avocados, Foods? Take place in animal fats such as
fish, and nuts. lard and grease as well as dairy products.
 Trans Fat

What? Trans fats unnaturally occur when a

hydrogen atom is added to an unsaturated
triglyceride. Works as a preservative that
keeps food fresh, but has all the risks of
saturated and none of the benefits of
unsaturated fats.

Foods? Usually found in margarine, chips,

and factory manufactured baked items.
VITAMINS - A
micronutrient that assists in
a wide variety of reactions
and functions that take
place throughout the body.
Are created naturally and
come from nature.
 Water-Soluble Vitamin
What? This type of vitamin cannot be
stored in the body, so they must be eaten
consistently. Vitamin C is one example of a
water-soluble vitamin.
Foods? Found mostly in fruits and
vegetables. Can also come from other plant
sources.
Fat-Soluble Vitamin
What? This type of vitamin can be stored in
the body, but if too much of a vitamin is
stored within the body at once vitamin
poisoning can occur. Dietary fat can help to
absorb these vitamins. Vitamin K is an
example of a fat-soluble vitamin.
Foods? Can be found in vegetable oils,
eggs, liver, and some vegetables.
MINERALS - A micronutrient
that naturally forms from rocks
and dirt.

What? Although 24 minerals are needed

in a health diet only 7 need need to be
eaten in significant amounts. The others
are needed in very tiny amounts. The 7 big
minerals are; calcium, potassium, sodium,
magnesium, phosphorus, chlorine, and
sulfur.

Foods? Minerals occur in dairy, some

vegetables and fruits, and certain
legumes, as well as a variety of other
foods.
WATER - A macronutrient
liquid that aids in every
body function. In particular,
water helps to keep your
body in a steady state, and
to make sure that it has
enough fluids to function
properly.