Nutrition and YOUCarbohydrates

Fats

ProteinsFibre

Vitamins

Vitamins(detailed)

Minerals

Minerals(detailed)

Carbohydrates Main provider of energy Two different types

simple (sugars – fast energy) complex (starches – slow energy)

Sources: Grains, Noodles, Candy, Fruits, Veggies, etc. Produce glycogen, excess turns to fat Unrefined grains also give fibre (for digesting)

FatsProvides quick bursts energyHelps absorb vitaminsKeeps body warm + helps cells work3 Types of Fat

Unsaturated (good fat: gives energy) Saturated (medium fat: mild heart disease) Trans (bad fat: severe heart disease)

Sources: oils, dairy, meats, baked goods, etc.Good amount/day = 30%

ProteinGrows muscles, skin, & organsRepairs broken cells and builds new ones In body except bile and pee2 types of Protein

Complete (all amino acids) Incomplete (some amino acids)

Sources: Meats, veggies, fruits, beans, dairy, etc.

Soybeans= only plant complete protein Incomplete= complete when eaten with missing acids

Fibre Helps digestion, feels full when eatenLowers blood cholesterol + risk of disease2 types

Water soluble fibre (dissolves in water) Insoluble fibre (doesn’t dissolve in water)

Sources: Whole-grains, almonds, artichokes, apples etc.Carbs + Fibre diet= awesome (no calories)

slows sugar absorption, regulates insulin level

Vitamins

Do various actions, depending on the vitaminNot produce by body, found in food2 major types:

Fat soluble (stay longer) Water soluble (leave body faster (through pee))

Some common vitamins: A,B,C,D, and ESources: veggies, fruits, meats(detailed next slide)Some fat soluble vitamins stay 6 months!

Vitamins(detailed)Common vitamins A~E

A (see better at night + color vision) B (easier metabolism, makes red blood cells) C (prevents cell decay, resist infection, heal wounds) D (helps form bones, absorb calcium easier) E (like B+C + protects lungs from polluted air)

Sources: A: orange fruits and veggies, leafy greens, etc. B: whole wheat, leafy greens, seafood, dairy, etc. C: fruits with sour sweet taste (citrus fruits), etc. D: milk, fish, liver, etc. E: whole grains, sardines, leafy greens

MineralsKeeps healthy body, some similar to vitamins Forms muscles, bones, nerve connections, etc.2 Types

Macro minerals (body needs many) Trace minerals (body needs little)

Also not produced by bodySome macro minerals: calcium, sulphur, sodiumSome trace minerals: iron, copper, zinc

Minerals(detailed)Some common ones:

Calcium (strengthens bones) Sodium (regulates fluids + blood pressure) Iron (with copper, makes red blood vessels) Copper (helps nerves, bones,) Potassium (muscle activity, carb “processing”)

Water Body= 60% water Moves fluids around body (+wastes) 2 Types

Salt water (not drinkable) Fresh water (drinkable)

Sources: fruits, veggies, lakes, etc… Hydrates body, keeps cells working

Bibliography

http://simple.wikipedia.org/wiki/Carbohydrate http://kidshealth.org/kid/stay_healthy/food / http://www.heartandstroke.com/site/c.ikIQLcMWJtE/

b.3484237/k.D734/Healthy_living__Dietary_fats_oils_and__cholesterol.htm

http://www.nlm.nih.gov/medlineplus/ency/article/002467.html www.thefoodchart.com/dietary-minerals.php