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~*•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