Nutrition

NUTRITIONEsmee Smit-Anseeuw & Emma Poropat

CARBOHYDRATES Source of energy 50% daily calories 2 types: simple, complex High carbohydrate foods:

Complex: grains, veggies, etc. Potatoes, rice, whole wheat, corn

Simple: dairy, fruit, sweets, etc. Milk, lollipops, oranges

CARBOHYDRATES(CONT.)

SimpleAlso called sugarsFeel hungry soonWorse

ComplexAlso called starchesFeel full longerMade of multiple simple carbohydratesBetter

FATS Fuels body Develops brain and nervous system Insulate nervous system tissue Help absorb vitamins 30% daily calories from fat Some fats are good

FATS (CONT.)

3 types:Unsaturated

Good for heart E.g. Plant foods, fish, etc.

Saturated Increase risk of heart disease E.g. Butter, cheese, meat, etc.

Trans Also called hydrogenated Increase risk of heart disease E.g. Margarine, baked/fried/snack foods, etc.

PROTEIN Builds & maintains body tissues

E.g. Heart, organs, bones, etc. Made of amino acids Digestive juices break it down into amino acids Reused to make needed proteins 22 types of amino acids

13 produced by body 9 needed

Examples: Dairy products, beef, poultry, fish, eggs, seeds, nuts, legumes, etc.

PROTEINS(CONT.)

2 typesComplete has 9 essential amino

acidsE.g. Meat and milk

Incomplete lacks +1 essential amino acidE.g. Most vegetablesRice= IncompleteBeans= IncompleteRice + Beans = Complete

FIBRE Helps digestive system E.g. Fruits, vegetables, grains, cereal,

etc. 2 types:

Soluble (grains) Partially dissolves in water Lowers cholesterol

Insoluble (fruits & veggies) Doesn’t dissolve in water Helps with constipation

VITAMINS Builds tissues and cells 2 types

Fat soluble A, D, E and K Dissolve in fat

Water soluble C and B Dissolve in water

Required organic compound Needed in small amounts for good health Replaced often, don't stick around

VITAMINS (CONT.)

Fat soluble vitamins A, D, E and K D helps strengthen bones

E.g. Egg yolks, fish oils and milk A helps eyesight

E.g. Milk, eggs, liver, carrots, cantaloupe, mangos, etc… E protects cells and tissues

E.g. Vegetable oils, nuts, avocados, wheat germ, etc… K is needed for proper bone formation and blood

clotting E.g. Kale, spinach, turnip greens, etc…

Stored in fat tissues of body and liver

VITAMINS (CONT.)

Water soluble vitamins C and B

B helps make protein, energy and red blood cells E.g. Whole grains, fish & seafood, meats, eggs, dairy

products, etc.. C is needed to form collagen (a tissue) holds

cells together Essential for healthy bones, teeth and blood vessels. E.g. Red berries, kiwi, bell peppers, tomatoes, broccoli,

spinach, etc… Pass through body, travel through

bloodstream

MINERALS Essential for human metabolism Multiple functions 2 types

Macro Minerals – BIG Trace Minerals – small

Nutrients that body needs to grow and develop

Vital components of food Without proper minerals vitamins are useless Vital components of food

MINERALS (CONT.)

Macro Minerals Body needs larger amounts Made up of calcium, phosphorus, magnesium,

sodium, potassium, chloride, and sulfur Calcium - vital for healthy teeth and bones

Maintains nerve and muscle function Lowers blood pressure E.g. Dairy, leafy greens, canned salmon,

crackers, etc… Magnesium - necessary for the functioning of

all muscles E.g. Pumpkin seeds, chocolate, halibut, etc…

MINERALS (CONT.)

Trace Minerals Needs a tiny bit of each one Made up of iron, manganese, copper, iodine,

zinc, cobalt, fluoride, and selenium Iron – carries oxygen throughout body

E.g. Red meat, tuna, dried fruits, eggs, etc… Sodium - regulates body's water balance

E.g. Fish, cheese, beets, etc… Zinc - protects the immune system

E.g. Oysters, dark chocolate, peanuts, etc…

WATER Removes dangerous toxins Carries oxygen to all the body cells Helps digest food and gets rid of waste Makes up 60-70% of entire body Without body stops working properly

(Dehydration) Food examples:

Fruits, vegetables, beverages

BIBLIOGRAPHY http://kidshealth.org/kid/nutrition/food/carb.html http://kidshealth.org/kid/nutrition/food/vitamin.html http://www.whereincity.com/medical/minerals/ http://

kidshealth.org/kid/stay_healthy/food/water.html http://nutrition.about.com/od/hydrationwater/a/wate

rarticle.htm http://kidshealth.org/kid/nutrition/food/protein.html http://kidshealth.org/kid/nutrition/food/fat.html http://

www.askdrsears.com/topics/family-nutrition/facts-about-fats/why-you-need-fats

http://www.carlsonlabs.com/t-vitamin-and-mineral-facts.aspx

http://fibrefacts.com/children_and_fibre.html