Nutrition

By: Kai

carbohydrateso Main Energy Sourceo 2 Types• -Simple (Sugars)• -Complex (Starches)o Promote Diabetes and heart diseaseo Should have 21-38 grams/dayo Complex carbs have good source of fibre

Fats

o Sources: Nuts, Oil, Butterso 30% of daily calorieso Need to develop brain and nervous systemo 3 Types Unsaturated Saturated Transo 9 Calories per gramo Supplies calories to the body o Helps maintain healthy skin and hair

Protein

o Sources: Beef, Poultry, Fish, Eggs, Nuts, Beanso Makes Haemoglobino Builds up, maintains and replaces tissueo Muscles, organs made mostly of proteino Should have .5g of protein/lb. you weigho Only 1 typeo Amino acids break it down

Fibre

o Sources: Whole grains, beans, pastas, brown riceo Two Kinds: Insoluble Solubleo Insoluble helps prevent constipationo Soluble helps lower blood cholesterol o Body cannot digesto Too much fibre could cause: Flatulence Abdominal Cramps

Vitamins

o Can’t live without themo 13 essential vitaminso Should take a daily multivitamino 6 Different Types: Vitamin A- Helps Eyesight Vitamin B (B1, B2, B6, B12)- Provides Energy Vitamin C- Strengthens Gums and Muscles Vitamin D- Strengthens Bones + Teeth Vitamin E- Takes care of your lungs+ forms red blood cells Vitamin K- Keeps blood clotting levels normal

Minerals (Dietary)• 8 Kinds: Calcium Iron Magnesium Phosphorus Potassium Selenium Sodium Zinco Need them for: Bones +Teeth Salts Enzymes Hormones

Water

• Body is at least half water• Essential to survive• Should have 5l/day• Many uses• Used for extinguishing fires