Carbohydrates

sugars that provide the body with energyclass of foods that include starches and sugarsbody's main source of energy, fuelling everything from your muscles to your brain.when stored in liver/muscles, called glycogenglycogen turns to fat when muscle/liver cannot store more sugarsgovernment recommends 45-65% of daily calories should come from carbohydrates

Carbohydrates

contain carbon, oxygen and hydrogenlack of attention, learning problems, and mood swings are signs of low-blood-sugar levels.divided into two groups, simple and complexSimple includes: fructose (fruit sugar), sucrose (table sugar) and lactose (milk sugar), etc. Complex includes: fiber and starchesfound in breads, pastas, candy, sodas, wines, beer, fruits

Fiberare carbohydrates that are indigestiblehelp move waste through the intestine lowers risk for certain cancers, heart disease and diabetes National Cancer Institute recommends 25-30 grams each day (adults)binds water, creating softer stool passes rapidly through colonMany people with diabetes may be advised by their doctor to consume about 40 grams of fiber a dayfiber also contributes no nutrients to the body

FIBER

no one thought removing it from food was badtwo main types: soluble and insolubleSoluble fiber ( found in fruits, vegetables, seeds, brown rice, barley, oats, and oat bran)Insoluble fibers: cellulose, hemicellulose, and lignin.Insoluble fibers (found in grains, outside of seeds, fruits, legumes, & other foods)Insoluble fibers do not dissolve in water sources: cooked/dried beans, peas, oat bran, fruits and vegetables

Water

Definition: compound of hydrogen and oxygen, H2O, Water helps flush our kidneys & regulates our body temperature Coffee doesn’t substitute water, drink too much coffee we dehydrateinvolved in every function the body performs Primary section in every part of your bodyFoods contain water; Fruits contain high water content

Water

Foods that have it: Fruits, vegetablesHealthy people can drink 48 cups per dayBecoming extremely dehydrated could cause damage to body intoxication occurs when water dilutes sodium level in bloodstreamAbout 70% of our bodies are composed of waterBecoming extremely dehydrated could cause damage to body

FATSDefinition: body mass that is not composed of lean muscle, water, bones or vital organs. protects and helps with temperature managementFat located deeper within body is called visceral fat Fats are vital to your health They transport oxygen to every cell in your bodyWith wrong fats, you eat up to 6 times more

FATS

Saturated fats are animal fats and are converted by the liver into cholesterol two types of unsaturated fats; Mono + Poly unsaturated Mono: Olives, Nuts, Canola, Avocado. Poly: Corn, safflower, Sesame.Meat (Pork, Beef, ect.) Vegetables (cucumber, carrots, ect.)

Dietary Minerals

chemical elements required by living organisms chemical substances the body needs to function properly Minerals are in most foods we eat required in large amounts (bulk minerals) or small amounts (trace minerals) Could get diseases associated with mineral deficiencies

Dietary Minerals

good sources of dietary minerals: Milk, cheeses, Spinach

Types: Calcium, Iron, Potassium, Zinc, Sodium,

Selenium food it’s in: Milk, Bananas, Tofu, rice, Crabs etc.

very necessary for correct blood cell production regulated through your body along with vitamins Dietary minerals are inorganic substances.

PROTEIN

Large group of organic compounds that are essentialhelps muscle development, increases strengthmakes up outer layers of hair, nails & skinbuilds, keeps up, & replace the tissues in bodyhigh protein diets do more harm than goodcan worsen symptoms of liver & kidney disease

Protein Foods with protein: eggs, peanut butter, lean meats (etc.)Meat is a good source of proteinTypes:

Whey protein- quickly digested protein Casein protein- slower absorbing Egg protein- considered 1 of best forms of natural protein

VITAMINS

a group of organic substances (found in minute amounts in natural foodstuffs or sometimes produced) Some examples of what vitamins do:

energize our metabolism regulate our metabolism help form blood clots when we bleed enable cell growth help us see in color instead of black and white

VITAMINS

impossible to sustain life without the essential vitaminsnot substitutes for protein, fats, minerals, carbohydrates, etc.Vitamin D in milk helps your bonesVitamin A in carrots helps you seeVitamin C in oranges helps your body heal Vitamin B in vegetables helps produce protein & energyExamples of food it’s in: Oranges, Milk, rice, soy, eggs, Salmon, Tuna

Bibliographyhttp://www.mamashealth.com/nutrition/water.asp http://www.treelight.com/health/nutrition/FatFacts.htmlhttp://www.ayushveda.com/dietfitness/minerals-the-basic-facts/http://www.mamashealth.com/nutrition/protein.asp http://www.uaex.edu/depts/FCS/EFNEP/Lessons/Protein_Calcium_Iron/Protein_Facts.pdfhttp://www.mamashealth.com/nutrition/carbo.aspen.wiktionary.org/wiki/carbohydrates

BIBLIOGRAPHYhttp://www.leancuisine.ca/en/NutritionWellness/Nutrition/The_facts_about_carbohydrates.htmhttp://arnold.bimbobakeriesusa.com/healthLifeFact.cfm/factType/carbhttp://www.kscience.co.uk/as/module1/carbohydrates.htm http://www.carbohydrateaddicts.com/myths.html http://www.mamashealth.com/nutrition/fiber.asp http://arnold.bimbobakeriesusa.com/healthLifeFact.cfm/factType/fiber http://www.new-fitness.com/nutrition_fiber.html