[TEA_T5_2025-26] TPJ ...

1. Four Types of Carbohydrates

1. Simple Carbohydrates

• Examples: candy, soda, white sugar, juice
• Digested quickly and give fast energy
• Often unhealthy when eaten in large amounts because they can raise blood sugar quickly

• Examples: brown rice, oats, whole wheat bread, beans
• Digested more slowly and provide longer-lasting energy
• Usually healthier because they contain more fiber and nutrients

• Examples: chips, pastries, sugary cereals, white bread
• Highly refined and often contain added sugar and less fiber
• Generally unhealthy

• Examples: fruits, vegetables, milk
• Found naturally in whole foods and often contain vitamins, minerals, and fiber
• Considered healthy choices

2. Three types of fats

1. Unsaturated fats (healthy)

Examples: avocado, nuts, olive oil, salmon

2. Saturated fats (okay in moderation)

• Examples: butter, cheese, fatty meat

• Examples: fried foods, packaged snacks, some baked goods
• Can increase risk of heart diíease

3. Two types of protein

1. Animal protein

• Examples: chicken, fish, eggs, milk

2. Plant protein

• Examples: beans, tofu, lentils, nuts

Plant protein is often considered healthier because it usually contains more fiber and less saturated fat, but both can be part of a healthy diet.

4. How should people balance the three macronutrients?

People should eat a balance of:

• Carbohydrates for energy
• Protein for muscles and repair
• Fats for hormones and brain health

A healthy plate is often:

• 1/2 vegetables and fruit
• 1/4 protein
• 1/4 whole grains or healthy carbs

5. Relationship between high protein, fat, and illness

Eating too much unhealthy fat and processed meats may increase the risk of:

• heart disease
• obesity
• high cholesterol
• diabetes

Healthy fats and moderate protein are important, but balance matters.

6. Should people take multivitamin pills?

Sometimes.
Multivitamins may help people who:

• have nutrient deficiencies
• are picky eaters
• have certain medical conditions

But most people should try to get nutrients from real food first because foods contain fiber and other beneficial nutrients.

7. Examples of unhealthy foods to avoid and why

• Soda → too much sugar
• Chips → high salt and unhealthy fats
• Fast food → high calories and trans fats
• Candy → lots of sugar, low nutrition
• Processed meats → linked to health risks when eaten too often

These foods can increase risk of obesity, diabetes, and heart disease.

8. Difference between organic and non-organic food

• Organic food is grown without most synthetic pesticides or artificial chemicals.
• Non-organic food may use regular pesticides and fertilizers.

Organic food can be more environmentally friendly, but both types can still be nutritious.

9. What is the elimination diet and when should it be used?

An elimination diet is when someone removes certain foods for a period of time to identify food allergies or sensitivities.

It may be used when a person has:

• stomach pain
• bloating
• headaches
• skin reactions

Usually foods are slowly added back to see which one causes symptoms.

10. Explain “The Holy Four”

“The Holy Four” usually refers to four important parts of healthy eating:

1. Carbohydrates
2. Protein
3. Fat
4. Vitamins & minerals (or fiber/water depending on the lesson)