NUTRITION By: Melanie and Sarah
Carbohydrates(cont.) Simple : • Also called sugars • Easier to digest than complex • For short energy • Found in candy, fruit, dairy ,etc… Complex: • Also called starches • Healthier than sugars • Lasts longer than sugars • Found in grains, potatoes, corn, etc…
Fats • Helps people feel full • Building blocks of hormones • Energy source • Helps absorb vitamins • Helps brain and nervous system develop • Types: • Saturated (good) • Unsaturated (bad) • Trans (worst)
Fat(cont.) Saturated Fat: • Found in plant foods and fish • Good for heart health • Found in oils ,albacore tuna, salmon etc… Unsaturated Fat: • Found in meat and animal products • Raises blood cholesterol • Increase the risk of heart disease • Found in butter, cheese, and milk Trans Fat: • Found in baked goods, snack and fried foods • Raises cholesterol
Protein • Builds, maintains, and replaces the tissues • Muscles, your organs, and your immune system need it • Constantly broken down and replaced • Used to create parts of blood cells • Builds cardiac muscle (makes your heart stronger) • Contains 22 essential amino acids • Types: • Complete • Incomplete
Protein (cont.) Complete proteins: • Also called high quality proteins • Provides all essential amino acids • Found in meat, fish, dairy products, etc… Incomplete proteins: • Low in essential amino acids • Two or more create enough amino acids • found in nuts, seeds, legumes (black beans, lentils) etc…
Fibre • Helps weight loss and digestion • Indigestible nurturance • Two types: • Insoluble • Soluble
Fibre(cont.) Soluble: • Oats brown and bran, rice, barley dried beans and peas, etc… • Makes you feel full longer Insoluble: • Whole-wheat breads ,cereals, fruits, & corn bran, etc.. • Decreases blood cholesterol
Minerals • Just like vitamins, minerals help your body grow, develop, and stay healthy • 2 major types: -Trace -Macro • Trace - Iodine, Copper, Zinc • Macro - Calcium, Potassium, Sodium, Iron
Minerals (cont.) Macro minerals:Body needs large amounts • Calcium: Builds strong bones - In dairy foods • Iron: Helps red blood cells & oxygen move around - In red meats • Sodium: Helps blood pressure & muscles - In meats, bread, cheese, etc. • Potassium: Helps maintain proper fluid balance - In fruits, veg, nuts, etc.
Minerals (cont.) Trace minerals: Body needs a very little amount • Copper: Helps maintain blood vessels - In seafood, veg, etc. • Iodine: Helps produce energy - Also in seafood, veg, etc. • Zinc: Helps cells & tissues - In meat, seafood, eggs, etc
Vitamins • Organic compounds essential for growth • In most foods, healthier foods have more • Two main types: • Fat soluble (A, D, E & K) -Dissolve in fat -Stored in body • Water soluble (C & B) -Dissolve in water -Pass through body
Vitamins (cont.) Vitamin A • Helps eyesight & fights infections • In orange, green, red fruits & veg Vitamin B • 8 types • Helps make energy & red blood cells • In green veg, dairy, meat, grains, etc. Vitamin C • Most animals can produce their own • Helps cuts & body tissues heal • In citrus fruits, green veg & red peppers
Vitamins(cont.) • Vitamin D Helps body absorb calcium Keeps bones strong In milk, fish, eggs, etc. • Vitamin E Helps fight off diseases Protects red blood cells & tissues In whole grains, vegetable oils, nuts, etc. • Vitamin K -Helps prevent heart disease -Makes blood clot, it helps stop bleeding -In green veg, dairy, etc.
Water (H2O) • Is in almost every food • 75% of our body weight • Suppresses your appetite • Helps bloodstream flow through vessels • Regulates body temperature • Carries nutrients & oxygen to cells • Helps you digest
Bibliography • http://life.familyeducation.com/nutritional-information/foods/48684.html • http://kidshealth.org/kid/nutrition/food/carb.html • http://kidshealth.org/kid/stay_healthy/food/minerals.html • http://www.cyh.com/HealthTopics/HealthTopicDetailsKids.aspx?p=335&n • http://www.sciencekids.co.nz/sciencefacts/water.html • http://kidshealth.org/kid/stay_healthy/food/water.html • http://www.dumblittleman.com/2007/07/9-great-reasons-to-drink-water-and-how.html • http://kidshealth.org/kid/nutrition/food/vitamin.html • http://wiki.answers.com/Q/Whats_the_difference_between_fat_soluble_and_water_soluble_vitamins#ixzz1lcj3QSE5 • http://www.livehealthytoday.org