PROTEINS:

· Builds muscle tissue, producing cells and hormones, fighting infections, producing enzymes, and facilitates neurotransmitter activity.

· Complete Proteins contain all 23-25 amino acids, 9 being essential amino acids, which must be taken via diet. Animal meats, fish, poultry, milk, eggs, cheese, yogurt, soy beans, hemp seeds, and quinoa.

· Incomplete Proteins which are most vegetables and plant sources. However, combining rice and beans can make it “complete”.

FATS:

· Provides energy stores for the body, insulates body organs, promotes healthy cell function, regulates body temperature, maintains healthy skin and hair, acts as a buffer against certain diseases, enhances the flavor and texture of food to promote feeling of fullness, transports fat-soluble vitamins, and responsible for certain male hormones.

SATURATED FATS:

· Most likely to cause plaque buildup in the arteries and raises LDL (bad cholesterol)

· Increases chances of arthrosclerosis and coronary heart disease.

· Sources: certain meats, poultry, and eggs, full fat dairy products and tropical oils such as palm and coconut oils.

· Limit to 10% or less of total daily caloric intake.

TRANS FATS:

· Seriously detrimental to your health!

· Doesn’t occur naturally in animals or plants, so the body can’t break it down. It can be stored directly as fat.

POLYUNSATURATED :

· Part of omega-3/6 families

· Salmon, sardines, mackerel, flaxseed, safflower, and canola oils.

· Benefits are that it reduces blood clotting, lowers blood pressure, prevents irregular heartbeat, and lower triglycerides.

MONOUNSATURATED:

· Increases HDL (good cholesterol) and LDL

· Should be greatest portion of total fat intake

· Olive, peanut, sesame oils, nuts, and avocados