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Water
• Carries oxygen & removes toxins• Cushions joints• Regularizes metabolism• Found in all foods and drinks• Sources: tomatoes, zucchini, peaches, etc.• 7 glasses needed daily• 70% of body
Carbohydrates
• Body’s source of energy• Lowers blood cholesterol• Essential for colon health• 2 main types: Simple < Sugar, saturated fats, etc.
Complex < Grains, red meat, fruit, etc.
• 4 calories per gram• Stored in blood, kidney & liver
Fibre
• Indigested & unabsorbed carbs• Decreases blood cholesterol levels• Normalizes bowel movements• 2 main types: Insoluble= Control/balance PH acids
Soluble = Bind with fatty acids
• Defends body against diseases (colon cancer)• Sources: Leafy greens, beans, fruit skins
Proteins
• One of the most essential nutrients• Contributes to blood clotting• Groups of amino acids• Essential in metabolism development• 2 main types: Complete < Meat/ Poultry sourced
Incomplete < Plant sourced
• Sources: Beans, dairy, fish, grains, etc.
Fats
• Supports brain • Essential for hormones & immunity• Main types: Unsaturated < Healthiest option; from plants,
liquid at room temperature
Trans < Raises cholesterol; more hydrogenated
Saturated < Negative health impacts; solid at room temperature/ fairly stable
• 30% of our daily calories• Makes up about 14% of human body
Vitamins
• Essential substances found in food • Reduce infections • Aid metabolism • 2 main categories: Fat soluble < A, K, E, D
Water soluble < B Complex, C
• Sources: Milk, whole grains, nuts, etc. • In the form of capsules, tablets, liquids.
Minerals
• Fuel for our body• Helps body grow and develop• 2 main types: Macro < Calcium, Magnesium,
Chloride, Phosphorus, etc.
Trace < Iron, Zinc, Iodine,
Manganese, Copper, etc.
• Sources: Leafy greens, fruit, seafood, etc. • 16 most essential ones
Bibliography
• http://kidshealth.org/parent/growth/feeding/sugar.html• http://kidshealth.org/kid/stay_healthy/food/fat.html• http://kidshealth.org/teen/food_fitness/nutrition/vitamins_minerals.html• http://ods.od.nih.gov/factsheets/list-VitaminsMinerals/• http://en.wikipedia.org/wiki/Unsaturated_fat• http://www.weightlossforall.com/complex-carbs.htm• http://nutrition.about.com/od/askyournutritionist/f/complex.html