Essential NutrientsBy: Brayden MacRae Unruh

carbohydrates provide energy 2 types

simple (sugars) Complex (starches)

They are 50% of the calories you have Starches are healthier than sugars Sources: grains, fruit, veggies, dairy,

etc.

Fats kids, especially, need a certain amount of fat in

their diets so the brain and nervous system develop correctly

kids older than 2 should get about 30% of their daily calories from fat

Source of energy 3 types

Unsaturated (good) Saturated (bad) Trans (terrible)

Sources:

Protein Helps repair cells Builds, maintains, and replaces tissue Makes digestive juices go to work 2 types

Complete Incomplete

Dairy, Poultry, Nuts, Seafood, etc.

Vitamins Vital for biochemical reactions All food groups contain them Fresher foods have more There are many, including A,B,C,D,E,K 2 types:

-Fat soluble (stay stored in body) -Water soluble (travel through bloodstream)

Sources: Nuts, Dairy, Fruit, etc.

Minerals Help you grow, develop and stay healthy 2 types

Macro (sodium, potassium, calcium, etc…) Trace ( iron, fluoride, zinc, etc…)

Macro means large in Greece, and you need a large amount of macro minerals

Zinc helps your immune system Potassium helps your muscles and nerves Sources: broccoli, cheese, eggs, etc.

Fiber Foods with fiber are filling Prevents certain diseases Prevents constipation Lower’s blood cholesterol 2 Types

Soluble (citrus fruits) Insoluble (fruits and vegetables)

Sources: whole grain breads, cereals and fruits

Water 70% of our body Important to every cell in the body key role in the chemical process Lost from the body through waste

removal When you exercise you need more

water Basic element of life Allows your body to function

Bibliography

http://www.google.ca/imghp?hl=en&tab=wi http://kidshealth.org/