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Health and Nutrition
Tara Moran and Cordelia Sank Computers 8
Vitamins
• 2 types: water soluble & fat soluble • fat soluble
– stay stored in your body
• water soluble– don’t stay in body long
• whatever body doesn't use - urine • vitamins are vital
Vitamin A
• found in:– any naturally orange/green foods
• helps you see:– at night– in colour
• helps you grow properly• aids in healthy skin • don’t have enough – dry, rough skin
B Vitamins
• found in – leafy green vegetables– meats, eggs, etc…
• help make red blood cells• crucial to formation of brain• main types• B1, B2, B3, B5, B6, B12, folic acid • helps prevent birth defects in unborn
babies
Vitamin C
• found in: – citrus fruits– dark green vegetables, etc…
• healthy bones, teeth, gums, and blood vessels.
• women - 75 mg daily• men and pregnant women - 90 mg.• smokers - 120 mg daily. • Cook veggies – loses vitamin C
Vitamin D
• found in– fish, mushrooms, eggs, margarine,
meats• helps build bones and teeth • strengthens the nervous system• 0-50 years – 5 micrograms/day• 51-70 – 10 micrograms/day• 71+ - 15 micrograms/day• too much sun = too much Vitamin D
Vitamin E
• found in – whole grains– green veggies, nuts
• promotes healthy skin and hair• powerful antioxidant • teens -15 mg daily• overdose – can lead to blood
problems
Minerals (dietary)
• found in non-processed foods• from all of the 4 food groups• boost immune system• helps organs/cells work properly• 2 kinds: macro and trace• macro - calcium, phosphorus,
magnesium, sodium etc… • zinc and iron - trace minerals
Carbohydrates
• Provides energy
• 2 types, simple and complex
• Simple give a quick burst of energy– sugar, candy, fruit, milk etc…..
• Complex take long to digest– starchy food, pasta, grain products, rice etc…
• Your body turns into glucose
Fats
• Improves hair and skin• 3 types, unsaturated, saturated, and trans• Unsaturated,
– plant foods and fish
• Saturated, - meat, cheese, milk, butter etc…….
• Trans
- Fried food, pudding, pastries, chips etc……
• Unsaturated, and trans clog arteries
Protein
• Builds up tissue in organs • Nutrient for cell maintenance • Protein rich foods
– milk, eggs, meat, fish, beans etc…• Protein combination
– Cheeseburger • 10% of your daily food intake
Fibre
• Cleans digestive cycle
• Slows the rate of sugar in your body
• Best foods with fibre– whole grain breads and cereals– fruits, berries
• Small amounts are practically tasteless
• Kids 9 to 13, 25 to 30 grams daily
Water
• Quenches thirst
• Essential to stay alive
• Scientifically known as H2O
• 50 to 65% of your body
• Recommended 8 glasses daily
• 97% of the earths surface
Bibliography • www.kidshealth.org• www.ci.phoenix.az.us• www.nutritiondata.self.com• www.elook.org• www.visionlearning.com• www.wikipedia.org• www.answers.com• www.ehow.com• www.safekids.co.uk• www.buzzle.com• www.kidshealth.org• www.kidzworld.com• www.anyvitamins.com• www.healthlearninginfo.org