~*•N U T R I T I O N•*~by Naomi Gantug

C O M P U T E R S 8

Carbohydrates

• provides quick energy

• 2 types - complex (starches) healthy

- simple (sugars) unhealthy

• complex found in whole grain, fruits &

vegetables, etc.

• simple found in white bread, candy, soda, etc.

• formula - CH2O (carbon, hydrogen, oxygen)

• suggested daily intake - 130 grams

(minimum)

- 200 grams

(maximum)

Fats

• helps absorb vitamins

• stored for future energy use

• 3 types - unsaturated healthy

- saturated moderate

- trans unhealthy

• found in nuts, oils, dairy products, meats, etc.

• daily recommended intake is 65 g

• too much increases risk of heart disease

Protein

• maintains, builds, and mends body tissue

• produces hemoglobin (red blood cell

component)

• 2 types - complete (all amino acids)

- incomplete (some amino acids)

• incomplete found in fruits & vegetables, grains,

nuts, etc.

• complete found in meats, eggs, and dairy

• body weight (pounds)÷ 2 = suggested daily

intake (grams)

Fibre

• controls blood levels and appetite

• helps process food and eliminate waste

• 2 types - soluble prevents constipation

- insoluble lowers cholesterol

• soluble found in fruits (apples, pears,

strawberries), etc.

• insoluble found in beans, oats, wholegrain, etc.

• daily recommended intake - 25 g (adult

women)

- 38 g (adult men)

- 5 g + age

(children)

Vitamins

• helps in development and function • 2 types - water soluble A, D, E, K (flow through blood stream) - and fat soluble B and C (stored in fat)• A - healthy eyesight and skin• B - energy and red blood cell production• C - tissue maintenance and immunity • D - skeletal health and calcium absorption • E - tissue maintenance and red blood cell production• K - blood clotting

Minerals

• helps in growth and development

• produces hormones and transmits nerve

signals

• 2 types - macrominerals (calcium, potassium,

sulfur, etc.)

- trace minerals (iron, copper, fluoride,

etc.)

• body has more demand on macrominerals

• small amounts of trace minerals is needed

• found in dairy, meats, leafy vegetables, and

citrus fruits

Water

• hydrates the body

• highly necessary for survival

• all fluids contain water (juice, milk, etc.)

• daily recommended intake - 8 to 10 glasses

(adults)

- 6 glasses

(children)

• 60 - 70 % of body is water

Bibliography

• http://kidshealth.org/kid/nutrition/food/carb.html

• http://kidshealth.org/kid/nutrition/food/fat.html

• http://kidshealth.org/kid/nutrition/food/protein.html

• http://

netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/fibr

e.htm

• http://

www.carbs-information.com/dietary-fiber-daily-needs.htm

• http://kidshealth.org/kid/nutrition/food/vitamin.html

• http://kidshealth.org/kid/nutrition/food/minerals.html

• http://kidshealth.org/kid/nutrition/food/water.html