Health and Nutrition

Tara Moran and Cordelia Sank Computers 8

Vitamins

• 2 types: water soluble & fat soluble • fat soluble

– stay stored in your body

• water soluble– don’t stay in body long

• whatever body doesn't use - urine • vitamins are vital

Vitamin A

• found in:– any naturally orange/green foods

• helps you see:– at night– in colour

• helps you grow properly• aids in healthy skin • don’t have enough – dry, rough skin

B Vitamins

• found in – leafy green vegetables– meats, eggs, etc…

• help make red blood cells• crucial to formation of brain• main types• B1, B2, B3, B5, B6, B12, folic acid • helps prevent birth defects in unborn

babies

Vitamin C

• found in: – citrus fruits– dark green vegetables, etc…

• healthy bones, teeth, gums, and blood vessels.

• women - 75 mg daily• men and pregnant women - 90 mg.• smokers - 120 mg daily. • Cook veggies – loses vitamin C

Vitamin D

• found in– fish, mushrooms, eggs, margarine,

meats• helps build bones and teeth • strengthens the nervous system• 0-50 years – 5 micrograms/day• 51-70 – 10 micrograms/day• 71+ - 15 micrograms/day• too much sun = too much Vitamin D

Vitamin E

• found in – whole grains– green veggies, nuts

• promotes healthy skin and hair• powerful antioxidant • teens -15 mg daily• overdose – can lead to blood

problems

Minerals (dietary)

• found in non-processed foods• from all of the 4 food groups• boost immune system• helps organs/cells work properly• 2 kinds: macro and trace• macro - calcium, phosphorus,

magnesium, sodium etc… • zinc and iron - trace minerals

Carbohydrates

• Provides energy

• 2 types, simple and complex

• Simple give a quick burst of energy– sugar, candy, fruit, milk etc…..

• Complex take long to digest– starchy food, pasta, grain products, rice etc…

• Your body turns into glucose

Fats

• Improves hair and skin• 3 types, unsaturated, saturated, and trans• Unsaturated,

– plant foods and fish

• Saturated, - meat, cheese, milk, butter etc…….

• Trans

- Fried food, pudding, pastries, chips etc……

• Unsaturated, and trans clog arteries

Protein

• Builds up tissue in organs • Nutrient for cell maintenance • Protein rich foods

– milk, eggs, meat, fish, beans etc…• Protein combination

– Cheeseburger • 10% of your daily food intake

Fibre

• Cleans digestive cycle

• Slows the rate of sugar in your body

• Best foods with fibre– whole grain breads and cereals– fruits, berries

• Small amounts are practically tasteless

• Kids 9 to 13, 25 to 30 grams daily

Water

• Quenches thirst

• Essential to stay alive

• Scientifically known as H2O

• 50 to 65% of your body

• Recommended 8 glasses daily

• 97% of the earths surface

Bibliography • www.kidshealth.org• www.ci.phoenix.az.us• www.nutritiondata.self.com• www.elook.org• www.visionlearning.com• www.wikipedia.org• www.answers.com• www.ehow.com• www.safekids.co.uk• www.buzzle.com• www.kidshealth.org• www.kidzworld.com• www.anyvitamins.com• www.healthlearninginfo.org