NUTRITION

By Teagan Andrews

Carbohydrates

• Main source of energy from food• Types: - Simple ( simple sugars)

- Complex ( starches)

• Food: candy, fruit, dairy, grains, pasta, etc…• Break down into glucose molecules• Used for structure• Should be 55% of diet

Fats

• Stores energy • Insulates & protects the body• Types: -Saturated (fish and plants) -Mono unsaturated (meat and animal products) -Poly unsaturated (snacks, baked goods, fried food)• Food: meat, eggs, dairy, oils, baked good• Fat: 1 gram = 9 calories• 3%-5% men, 8–12% women

Protein

• Essential for growth and repairing tissues• Types: -about 50,000 • Food: beef, fish, dairy products, etc…• Should eat one gram per kilogram• Protein: 1 gram = 4 calories• 10 % of daily diet

Fibre

• Important for digestion• Types:

-Soluble

-Insoluble

• Food: fruits, vegetables, beans, grain, wheat, etc…• Found in the cell walls of plants• 20 grams a day

Vitamins

• Make body work properly • Types: -Vitamin A: improves eyesight/healthy skin -Vitamin C: helps strengthen gums and muscles -Vitamin D: strengthens bones and teeth

etc…

• Food: fruits, vegetables, meats, fish, dairy products • 98% don’t eat proper amount

Minerals(dietary)

• Trace amount of needed substance• Types: -Iron (Fe) -Zinc (Zn) -Calcium (C2) -Potassium (K)

• Food: vegetables, salt, meat, dairy, seeds, etc…• Work in proper balance• The body contains 50 minerals

Water

• Carries oxygen and nutrients to cells• Types:

-Mineral Water -Spring Water -Sparkling water

• You need water to survive • 6 - 8 glasses of water daily• 75% of body is water

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