ESSENTIAL

NUTRIENTS

By: Cecil Ramsay

CARBOHYDRATES Provides energy There are 2 types of carbs Good Sources: bran, barley, potatoes, corn,

beans Makes your blood sugar rise Bad Sources: candy, white flours, soda, chocolate Burning carbs helps make your body warm 180-230 carbs per day recommended

FATS 3 types of fats Saturated, polyunsaturated, monounsaturated 9 calories per gram of fat Bad fats can lead kids into obesity and other

diseases Good Sources: vegetables, organic oils, fish,

nuts Bad Sources: meat, fast food, hydrogenated

oils Fat provides back-up energy if blood sugar

supplies run out

PROTEIN Builds, maintains and repairs body tissue 50 grams per day recommended for teens Good Sources: beef, poultry, fish, eggs, dairy

products, nuts Bad sources: deli slices, fried protein More than one type of protein Protein is an essential component of the diet Proteins are composed of small units

VITAMINS There are two types of vitamins Fat soluble and water-soluble Good Sources: orange and green vegetables,

orange fruits, eggs Bad Sources: fried foods, candy, soda Provides energy Helps with eyesight, growth and boosts immune

system Vitamin A, B, C, D, E and K

MINERALS 2 types of minerals Major (large) minerals and trace minerals Helps your body grow, develop, and stay healthy Good Sources: Milk, cheese, meats, fruits etc. Bad Sources: fast foods, energy drinks, candy

etc. Provides essential nutrients Calcium mineral builds bones and teeth

FIBER Helps move food through the digestive system 2 types of fiber Soluble fiber and Insoluble fiber Contains no calories Good Sources: bran, whole wheat bread, some

beans ect. Prevents diabetes and heart disease

WATER Carries oxygen to cells 0 types Important during sports, reduces dehydration Each cell depends on it to function normally Part of immune system, helps fight illness Body needs water for many important jobs Can’t survive without water

BIBLIOGRAPHY http://lowcarbdiets.about.com/od/nutrition/a/carbfacts.htm http://www.ehow.com/info_7931309_fat-kids.html http://www.ehow.com/about_5394379_vitamin-kids.html http://kidshealth.org/kid/stay_healthy/food/carb.html http://kidshealth.org/kid/nutrition/food/protein.html http://www.cdc.gov/nutrition/everyone/basics/protein.html http://www.livestrong.com/article/206223-vitamin-facts-for

-kids/

http://kidshealth.org/kid/stay_healthy/food/minerals.html http://www.medicinenet.com/fiber/article.htm http://www.ehow.com/facts_4967477_foods-fiber-kids.html