NUTRITION!

ELLA BOUCHEYAND

CHASE WEBBCOMPUTERS 8

Carbohydrates

Great source of energy for the body. Two types:

› Simple (sugars)- found in fruits and diary products; easier to digest.

› Complex (starches)- most commonly found in vegetables; take longer to digest.

Carbohydrates (cont.)

For your body to function properly, a certain amount of carbs are needed.

When digested, body breaks them into simple sugars.

Carbs raise level of blood sugar. They can be related to causing

diabetes and other heart diseases.

Vitamins

Required organic compound Body needs to grow and develop properly Two types:

› Fat Soluble-stored in the fat tissues and live› Water Soluble-travel through your bloodstream

*Soluble- able to dissolve or liquefy Vitamin A: Helps day and night vision Boosts immune system Milk, Liver, Orange Fruits and Veggies, Green

Leafy Veggie

Vitamins (cont.)

Vitamin B: Makes red blood cells B1, B2, B6, B12, niacin, folic acid, biotin, and

pantothenic acid Grains, Seafood, Poultry, Meat, Eggs, Beans,

Leafy GreensVitamin C: •Keeps body tissues healthy, heals wounds

and resists infection •Oranges, Cantaloupe, Strawberries, Tomatoes,

Broccoli, Kiwi, Red Peppers

Vitamins (cont.)

Vitamin D: Helps grow strong bones and teeth Made in skin when exposed to light Milk, Fish, Egg Yolks, Liver CerealVitamin E: Protects cells and tissues Helps red blood cells Whole Grains, Leafy Greens, Vegetable Oils, Egg

Yolks, Nuts, SeedsVitamin K: Makes blood clot Leafy Greens, Dairy, Broccoli, Soybean Oil

Fats

Saturated:› Excessive amounts of fat are found in saturated animal fats

and trans-fatty acids.› Raises cholesterol levels and increase your risk of many chronic

diseases.› Saturated fats are solid at room temperature and are found in

animal and diary products.

Unsaturated:› Generally liquid at room temperature. › Most commonly found in vegetable sources and in oily fish. › Good sources include: avocadoes, unsalted nuts and seeds.

Fats (cont.)

Studies show that omega-3 fatty acids help prevent heart disease.

The best source of omega-3 are oily fish like:› salmon› tuna› trout› sardines› mackerel› pilchards› herring.

Minerals

Small amounts found in foods Two types:

› Macro Minerals- Big› Trace Minerals- Small

Calcium: Top Macro Mineral Builds strong bones and teeth Dairy, Leafy Greens, Canned Salmon,

Calcium Fortified Crackers and Cereals

Minerals (cont.)

Iodine: Chemical element Essential for body hormones Seafood, Sea Salt, Seaweed, Eggs, DairyIron: Helps put oxygen in red blood cells Red Meat, Tuna, Salmon, Eggs, Beans,

Potato Skins, Dried Fruits, Leafy Greens, Whole Grains

Minerals (cont.)

Potassium Keeps muscles and nervous system

working properly Bananas , Broccoli, Tomatoes, Potato Skins,

Leafy Greens, Citrus Fruits, Dried Fruits, Peanuts, Beans, Nuts

Zinc Helps immune system Helps grow and heal wounds Beef, Pork, Lamb, Peas, Beans, Peanuts

Protein

Proteins are complex organic compounds. The constituents that make up proteins are:

› Carbon› Hydrogen› Nitrogen› Oxygen› Sulphur

The only source of nitrogen for the body come from protein.

Proteins are responsible for keeping our body safe from harmful organisms.

Protein (cont.)

Animal proteins contain all the essential amino acids.

Essential amino acids cannot be synthesized by the human body.

Helps legs and lungs move. Intake should increase while we grow. Every person needs one gram of

protein per kilogram of their bodyweight.

Water

Increases metabolism Helps digest food easier Body will suffer if not enough water in

consumed Makes up more than two-thirds of the

weight of the human body Fruits, Vegetables, Soup, Milk, Juices

Fibre

Fibre are carbohydrates that cannot be digested.

Found in the plants we eat for food — fruits, vegetables, grains, and legumes

Two types:› Soluble fibre: partially dissolves in water

and has been shown to lower cholesterol.› Insoluble fibre: does not dissolve in

water, but that's why it helps with constipation.

Bibliography

http://en.wikipedia.org/wiki/Vitamin http://kidshealth.org/kid/stay_healthy/food/vitamin.html http://kidshealth.org/kid/nutrition/food/minerals.html http://en.wikipedia.org/wiki/Mineral http://www.hilalplaza.com/role_of_water.html http://pcos.about.com/od/nutrition/f/water.html http://www.buzzle.com/articles/facts-about-proteins.html http://

www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/fats.htm

http://kidshealth.org/teen/food_fitness/nutrition/fiber.html

http://www.wisegeek.com/what-are-carbohydrates.htm