NUTRITION By: Melanie and Sarah

Carbohydrates (cont.)

Simple :Also called sugarsEasier to digest than complexFor short energy Found in candy, fruit, dairy ,etc…

Complex:Also called starchesHealthier than sugarsLasts longer than sugarsFound in grains, potatoes, corn, etc…

FatsHelps people feel fullBuilding blocks of hormonesEnergy sourceHelps absorb vitaminsHelps brain and nervous system develop Types:

Saturated (good)Unsaturated (bad)Trans (worst)

Fat (cont.)

Saturated Fat:Found in plant foods and fishGood for heart healthFound in oils ,albacore tuna, salmon etc…Unsaturated Fat:Found in meat and animal products Raises blood cholesterol Increase the risk of heart disease Found in butter, cheese, and milk Trans Fat:Found in baked goods, snack and fried foodsRaises cholesterol

Protein Builds, maintains, and replaces the tissues Muscles, your organs, and your immune system

need itConstantly broken down and replacedUsed to create parts of blood cellsBuilds cardiac muscle (makes your heart stronger)Contains 22 essential amino acidsTypes:

Complete Incomplete

Protein (cont.)

Complete proteins:Also called high quality proteinsProvides all essential amino acidsFound in meat, fish, dairy products, etc… Incomplete proteins:Low in essential amino acidsTwo or more create enough amino acidsfound in nuts, seeds, legumes (black beans,

lentils) etc…

FibreHelps weight loss and digestionIndigestible nurturanceTwo types:

Insoluble Soluble

Fibre (cont.)

Soluble:Oats brown and bran, rice, barley dried beans and

peas, etc…Makes you feel full longer Insoluble: Whole-wheat breads ,cereals, fruits, & corn bran,

etc.. Decreases blood cholesterol

Minerals Just like vitamins, minerals help your body

grow, develop, and stay healthy 2 major types:

-Trace-Macro

Trace- Iodine, Copper, Zinc Macro- Calcium, Potassium, Sodium, Iron

Minerals (cont.)

Macro minerals: Body needs large amounts

Calcium: Builds strong bones- In dairy foods

Iron: Helps red blood cells & oxygen move around- In red meats

Sodium: Helps blood pressure & muscles- In meats, bread, cheese, etc.

Potassium: Helps maintain proper fluid balance- In fruits, veg, nuts, etc.

Minerals (cont.)

Trace minerals: Body needs a very little amount

Copper: Helps maintain blood vessels- In seafood, veg, etc.

Iodine: Helps produce energy- Also in seafood, veg, etc.

Zinc: Helps cells & tissues- In meat, seafood, eggs, etc

VitaminsOrganic compounds essential for growthIn most foods, healthier foods have moreTwo main types:

Fat soluble (A, D, E & K) -Dissolve in fat-Stored in body Water soluble (C & B) -Dissolve in water-Pass through body

Vitamins (cont.)

Vitamin AHelps eyesight & fights infections In orange, green, red fruits & vegVitamin B8 typesHelps make energy & red blood cellsIn green veg, dairy, meat, grains, etc.Vitamin CMost animals can produce their ownHelps cuts & body tissues healIn citrus fruits, green veg & red peppers

Vitamins(cont.)

Vitamin DHelps body absorb calciumKeeps bones strongIn milk, fish, eggs, etc. Vitamin EHelps fight off diseases Protects red blood cells & tissuesIn whole grains, vegetable oils, nuts, etc. Vitamin K-Helps prevent heart disease-Makes blood clot, it helps stop bleeding-In green veg, dairy, etc.

Water (H2O) Is in almost every food75% of our body weightSuppresses your appetiteHelps bloodstream flow through vessels

Regulates body temperatureCarries nutrients & oxygen to cellsHelps you digest

Bibliographyhttp://life.familyeducation.com/nutritional-information/foods/48684.htmlhttp://kidshealth.org/kid/nutrition/food/carb.htmlhttp://kidshealth.org/kid/stay_healthy/food/minerals.htmlhttp://

www.cyh.com/HealthTopics/HealthTopicDetailsKids.aspx?p=335&n http://www.sciencekids.co.nz/sciencefacts/water.htmlhttp://kidshealth.org/kid/stay_healthy/food/water.htmlhttp://

www.dumblittleman.com/2007/07/9-great-reasons-to-drink-water-and-how.html

http://kidshealth.org/kid/nutrition/food/vitamin.htmlhttp://

wiki.answers.com/Q/Whats_the_difference_between_fat_soluble_and_water_soluble_vitamins#ixzz1lcj3QSE5

http://www.livehealthytoday.org

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