Nutrition .

1. Nutrition . By Noah Ricci & Nicki Howard

2. Fat • important part of a healthy diet • consists of a wide group of compounds • helps absorb vitamins A and D • two types of fats: saturated and non saturated fats • made up of hydrogen, oxygen, and carbon • types- nuts, oils, meats, butter • produced by body when needed

3. Fat • Saturated fats • found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meat • eating too much saturated fat can raise blood cholesterol • Most pastries include a decent amount of saturated fats • Unsaturated fats • found in plant foods and fish • healthier than saturated fats • lower effect on increasing blood cholesterol

4. Protein • In every living cell in the body • bodies need protein from the foods we eat to build and maintain bones, muscles and skin. • types-meat, dairy products, nuts and certain grains and beans • plant proteins are incomplete • 50 to 65 grams of protein each day • Protein builds, maintains, and replaces the tissues in your body • muscles, organs, and your immune system are made up mostly of protein

5. Proteins • Whey protein • quickly digested • ideal to use during workout and post-workout • Casein protein • absorbs slower in the stomach and small intestine • only protein you should be taking before going to sleep • found in milk and other dairy products

6. Carbs • Most foods contain carbohydrates • When you eat carbs, your body breaks them down into simple sugars, • The carbs in some foods cause the blood sugar level to rise more quickly • The primary function of carbohydrates is to provide energy for the body • Your body breaks down carbs and turn them into blood sugar • carbs could also be turned into body fat

7. Carbs • Two major types • simple carbs • Also called simple sugars • Found in more nutritious foods: milk, fruit • High source of vitamins • complex carbs • Also called starches • Include pasta, sugars and grain products • Found in natural and processed foods

8. Vitamins • Mineral substances found in food • 13 types of vitamins your body needs • Helps your body function properly • Need them to grow • 2 main types • Water-soluble • B and C • Fat-soluble • A, D, E and K

9. Fibre • carbohydrates that can not be digested • found in the plants that we eat: orange, bananas, berry's, prunes and more • helps lower blood cholesterol and the risk for heart disease • There are six classes of fibre. They are cellulose, hemicellouse, pectin, gums, mucilages, and legnin • They all differ in size and the way they help the stomach • helps your digestive system to process food and absorb nutrients.

10. Water-soluble vitamins • B • In leafy green vegetables • Provides protein and energy • Helps brain, nervous system, decreasing stress functions • C • In leafy greens, fruit and vegetables • Heals cuts, wounds and bruises • Maintenance of bones, cartilage and teeth

11. Fat-soluble vitamins • A • Animal food sources dairy and eggs • Carrots helps you see • D • In milk and when exposed to sun (no sunscreen) • Helps your bones stay strong • E • Sunflower Seeds, Paprika and Red Chili Powder • Fight heart diseases and various cancers • K • Leafy greens, soy bean oil and dairy products • Helps clotting for newborns

12. Minerals • Much like vitamins • body develop, stay healthy and grow • Creates hormones and helps heart beat • 2 kinds • Macro-minerals (means large) • Trace minerals (little bit)

13. Macro-minerals • Potassium • Allows energy to transfer properly • Ensure health cell membranes • In bananas, potatoes, fish and orange juice • Calcium • Maintenance, blood clotting, heartbeat regulation • Responsible range of diseases and conditions • In nuts, tofu, shellfish, eggs and wheat • Magnesium • In 80% of body enzyenes • Necessary for bone health • In leafy vegetables, nuts, soybeans and coco.

14. Trace Minerals • Zinc • important for children and elderly people • For body growth and development • meats, specifically organ meats, poultry, and seafood • Iron • essential in early childhood • during pregnancy and 3 months after • Whole grains, meats, seafood and vegetables • Copper • Helps bone, cartilage development • Helps to form blood • organ meats, nuts fruits, vegetables whole grain

15. Water • Contains oxygen and hydrogen • All living things need it to live • Without it body would stop working • More than half of your body • Can’t spend more than few days without it • With out oxygen tiny cells would die • in lymph • Fluid in your immune system • Helps fit illnesses • Need it to digest food • Helps get ride of waste

16. Bibliography • http://kidshealth.org/kid/stay_healthy/food/vitamin.html • http://naturalvitaminsadvices.com/vitamin-D-facts.html • http://www.oohoi.com/healthy_living/vitamin-info/vitamin-a-foods.html • http://www.healthaliciousness.com/articles/vitamin-E.php • http://www.livestrong.com/article/206223-vitamin-facts-for-kids/ • http://kidshealth.org/kid/stay_healthy/food/minerals.html • http://www.livestrong.com/article/232375-vitamin-mineral-information-for-kids/ • http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/trace-minerals-what-they-are-and-their-importance.html \ • http://kidshealth.org/kid/stay_healthy/food/water.html