Essential NutrientsEmily TopolniskyComputers 8

Carbohydrates

• Provides energy• Two Types; 1.) Simple Sugars 2.) Complex Starches• 50% of diet• Refined processed; removing important nutrients.• Unrefined still contain nutrients.• Sources: whole grains, vegetables, dairy, etc…

Fats

• Building blocks of hormones• Insulates nerve & body tissue• Three Types; 1.) Unsaturated Fats plants & fish; heart health 2.) Saturated Fats store products; mild cholesterol 3.) Trans Fats processed & fried; bad cholesterol• 30% of diet = unsaturated fats• Sources: lean meats, heart healthy oils, fish…etc…

Proteins

• Builds, replaces & maintains body tissue• Makes red blood cells• Two Types; 1.) Complete has amino acids 2.) Incomplete lacks amino acids• 10% - 20% of daily requirements• Calculate daily proteins = weight (lbs.) x 0.5• Sources: meats, dairy, and vegetables

Vitamins

• Substances for growth and development of body• Responsible for different bodily functions

– Create/protect cells– Strong bones– Etc…

• Two Types; 1.) Water Soluble dissolved in water

• Vitamins B (B1, B2, B6, B12, niacin, folic acid, biotin, & pantothenic acid) & C

• 2.) Fat Soluble dissolve in fat • Vitamins A, D, E & K

• Sources: fruits, vegetables, meats, etc…

Minerals• Help the body’s growth, development & health• Responsible for different functions;

– Strong bones– Nerve impulses – Etc…

• Two Types; 1.) Macro Minerals body requires large amounts

– Potassium– Calcium– Etc…

2.) Micro Minerals body requires small amounts– Iron– Zinc– Etc…

• Sources: Fruits, leafy greens, etc…

Fibre• Absorbs nutrients & process food• Lowers blood cholesterol• Two Types; 1.) Insoluble helps bowel movement

» (Example; whole grains, fruits with edible seeds, etc…)

2.) Soluble lowers cholesterol» (Examples; all fruits and vegetables, etc...)

• About 18 g of fibre per day• Sources: Grains, fruits, vegetables, etc…

Water

• Transports nutrients & wastes• Removes toxins• Reduces joint/back pain• The body is 60% - 70% water• 1.5 – 2 L of water is needed daily• Sources: water, high water content foods, etc…

Bibliography• http://kidshealth.org/kid/nutrition/food/carb.html• http://www.historyforkids.org/learn/food/carbohydrates.htm• http://kidshealth.org/kid/stay_healthy/food/fat.html• http://www.nlm.nih.gov/medlineplus/dietaryfats.html• http://kidshealth.org/kid/stay_healthy/food/vitamin.html• http://kidshealth.org/kid/stay_healthy/food/minerals.html#cat119• http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/fibre.htm• http://www.allaboutwater.org/