Hydrogenation

1. Hydrogenation • Processed plant oils can be high in saturated fat • Tropical oils (such as palm oil and coconut oil) used in processed foods are high in saturated fats • Hydrogenated fats and oils are created from unsaturated fats are used to prevent spoiling and to add texture Sport Books Publisher

2. Cholesterol • Elevated intake of saturated fats may increase blood cholesterol levels • Hydrogenation produces trans fatty acids that may increase blood cholesterol • Increased blood cholesterol and triglyceride levels have been implicated with the development of heart disease Sport Books Publisher

3. Carbohydrates • Primary source of energy (60% of daily Calories) • Three groups based on the number of saccharides • Monosaccharides and disaccharides are considered sugars • Polysaccharides are considered starches Sport Books Publisher

4. Monosaccharides • Simplest sugar • Include glucose, fructose, galactose • Glucose makes up the blood sugar (the brain, nervous system are fueled by glucose exclusively) • Glucose found in vegetables, fruit, honey • Fructose found in fruits and berries Sport Books Publisher

5. Disaccharides • Two monosaccharides • One monosaccharide is always glucose, e.g., lactose = glucose + galactose • Many ‘hidden’ sugars in food • Primary concern related to sugar consumption is dental cavities Sport Books Publisher

6. Polysaccharides • Found in vegetables, fruit, grains • Complex carbohydrates composed of chains of many sugars • Starches often contain many vitamins, minerals, water, protein • Dietary fibre is an important complex carbohydrate Sport Books Publisher

7. Carbohydrates • Liver and muscles use glucose for carbohydrate storage in the form of glycogen • Carbohydrates consumed in excess of storage capacity as glycogen are stored as fat • An important component of the diet for athletes competing in events of long duration Sport Books Publisher

8. Vitamins • Serve as coenzymes in chemical reactions • ‘Organic’ because they contain carbon atoms • Required in small amounts • Necessary for • Growth • Reproduction • Health Maintenance Sport Books Publisher

9. Vitamins • Two classifications, • Water-soluble vitamins; and • Fat-soluble vitamins • Based on the ability to dissolve in either water or fat tissue, respectively Sport Books Publisher

10. Water-soluble Vitamins • Not stored • Excess eliminated in the urine • Include vitamin C and B-complex vitamins • Dissolve quickly in water, so overcooking fruits and vegetables in water will result in the vitamins being lost to the water Sport Books Publisher

11. Fat-soluble Vitamins • Includes vitamins A, D, E, K • When taken in excess, these vitamins are stored in fat tissue • Over-consumption of these vitamins (especially A and D) can result in toxicity Sport Books Publisher

12. Antioxidants • Formed from vitamins • Aid in preserving healthy cells • When the body breaks down fats, or uses oxygen, free radicals are formed • Free radicals can damage cell membranes and mutate genes • Antioxidants react with free radicals to decrease their negative effects • Include vitamins E, C, beta carotene (from vitamin A) Sport Books Publisher

13. Minerals • Numerous functions in the body • ‘Inorganic’ because they do not contain carbon atoms • Necessary for • Structural elements (teeth, hormones, muscles) • Regulation of body functions (muscle contractions, blood clotting, heart function) • Aid in the growth and maintenance of body tissues • Catalytic action in energy release Sport Books Publisher

14. Macronutrients (major minerals) are found in relatively large amounts in the body Calcium Phosphorus Magnesium Sulfur Sodium Potassium Micronutrients (trace elements) are needed in small amounts Zinc Iron Copper Fluoride Iodine Selenium Minerals • Approximately 17-21 identified essential minerals Sport Books Publisher

15. Vitamins and Minerals • Needed in small amounts • Essential component to good health • Consumption of too little or too much can have detrimental effects • To ensure adequate intake, eat a balanced diet with variety Sport Books Publisher

16. Water • Large component of our bodies and food • Important for: • Nutrient transport • Waste transport • Digestion & absorption • Regulation of body temperature • Lubrication • Chemical reactions Sport Books Publisher

17. Water • Body water is lost through: • Urine • Feces • Sweat • Evaporation in lungs • Excessive water loss through: • Illness • Exercise • Hot environment • Consumption of coffee, tea, alcohol Sport Books Publisher

18. Water • Need to consume approx. 1mL of water for every Calorie burned • About 8 cups of fluid per day • More if you are active or live in a warm climate • Weakness or fatigue can be a sign of dehydration Sport Books Publisher

19. Fibre • Fibre includes plant substances that cannot be digested by the body • Adds bulk to feces to facilitate elimination • A large intake of fibre can lead to intestinal gas Sport Books Publisher

20. Fibre • Rich sources include: • Fruit • Legumes • Oats • Barley • Other sources include: • Wheat • Grains • Vegetables • Whole grain foods Sport Books Publisher

21. Soluble fibre Lowers blood cholesterol Slows absorption of glucose Insoluble fibre Facilitates feces elimination Can prevent constipation, lower intestinal tract cancer Fibre Sport Books Publisher