Essential Nutrients

Ryan PriorComputers 8

Carbohydrates• Two types:

– simple (quick energy) – complex (long energy)

• Sources:– wheat products, candy, sugars, fruits, milk & etc…

• Main energy source for body• May cause heart problems and diseases• 50/60% of diet

Fats• Three types:

– Trans fats– Saturated fats– Unsaturated fats

• Sources:– Nuts, oils, butter, meat, fish, cheese & etc

• Major storage form of energy in body• Helps brain and nervous system develop• Raise cholesterol levels, chance of heart disease• 30% of diet

Protein

• 22 different types of ammo acids– 13 your body can make by itself– 9 you get from the foods you eat

• Sources:– Beef, eggs, milk, butter, nuts, seeds & etc

• Maintains muscles, organs, and immune system• Protein protects you from diseases• Protein described as necklaces of ammo acids• Kids need 0.5 grams of protein/day• A molecule made up of ammo acids

Fibre• Types

– Soluble/ lower cholesterol & controls blood sugar– Insoluble/ feels fuller and eat less

• Sources– Orange, apples, pear, rice, beans, oatmeal, bread & etc

• Fibre speeds up excretion of waste & toxins• Fights illness and diseases• The amount of fibre needed:

– A healthy man=30 grams– A health woman=20 grams

Vitamins• Types

– Fat soluble vitamins– Water soluble vitamins

• Sources– Comes from everything you eat

• Helps kids grow and develop• There are 13 vitamins your body needs• Organic compound used for nutrients

Minerals (dietary)• Types

– Micro (small minerals)– Macro (large minerals)

• Minerals are natural compounds found in food.– Calcium, Phosphorus, Magnesium, Sodium, Potassium,

Chloride, Sulfur, Iron, Manganese, Copper, Iodine, Zinc, Fluoride, Selenium

• There are 14 main minerals• Sources

– Dairy, fruits, vegetables and meat products

• Helps body function and maintain great health

Water• Types of water

– Salt water (if drink, you can get sick)– Fresh water ( O.K to drink)

• Sources– Soup, orange juice, oranges & etc

• Used for everything– Bathing, clean dishes, wash cars, keeps you alive, etc

• A clear, colourless, odourless, and tasteless liquid• 70% of water in your body• 75% of world is water

– You can find it everywhere• Minimum/Maximum amount of water is

– 8 glasses (min)– 15 litres (max)

Bibliography• http://kidshealth.org/parent/diabetes_basics/dictionary/fats.html• http://www.leancuisine.ca/en/NutritionWellness/Nutrition/The_facts_about_carbohydrates.htm• http://kidshealth.org/kid/stay_healthy/food/carb.html• http://www.visionlearning.com/library/module_viewer.php?mid=61• http://wiki.answers.com/Q/What_are_the_functions_of_carbohydrates• http://ezinearticles.com/?What-Are-the-Functions-of-Carbohydrates?&id=1636603• http://www.sparknotes.com/health/carbohydrates/section2.rhtml• http://kidshealth.org/kid/stay_healthy/food/fat.html• http://www.bced.gov.bc.ca/health/fat_transfat.pdf• http://kidshealth.org/kid/stay_healthy/body/protein.html• http://www.answers.com/topic/protein• http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3484239/• http://kidshealth.org/kid/stay_healthy/food/vitamin.html• http://www.nlm.nih.gov/medlineplus/vitamins.html• http://www.thefoodchart.com/dietary-minerals.php• http://www.sciencedaily.com/articles/d/dietary_mineral.htm• http://www.answers.com/topic/dietary-mineral