Nutrition

Jason xu quince bielkaComputer 8

fats

Two types:◦Liquid◦SolidConsist of a wide group of compounds that are generally soluble Kids need fat so the brain and nervous system develop correctly

Fats ( continued )

They include nuts, oils, butter, and meats like beef.

May be either solid or liquid depending on their structure and composition

Vegetables have almost no fat.

fibreIs found in plants can't be digested Two types :

◦Soluble ( dissolves in water )◦Insoluble ( does not dissolve in water )

Find in brown rice, fruit, and oatmeal Help prevent diabetes and heart

disease

Fibre ( continued )

Helps clean out your intestines by moving bowel movements along

Help lower blood cholesterol Helps with constipation.Dissolves in water Help move food through the digestive system Fiber itself has no calories

protein

Found in beans, nuts, soy, and low-fat dairy products

Are used to build cardiac muscle Make specialized protein molecules

that have specific jobs Look for alternative sources of protein

Protein ( CONTINUED )

Doing work like moving legs, moving lungs

Include eggs and dairyProtecting you from diseaseGetting it isn't tough with a well-

planned vegetarian diet

CarbohydratesTwo major types : simple carbohydrates complex carbohydrates Simple carbohydrates are found in refined sugars Complex carbohydrates are also called starches Found in bread, crackers, pasta, and rice

Carbohydrates ( continued )

The body breaks it down into simple sugars

Find simple carbohydrates in more nutritious foods, such as fruit and milk.

Come from food like fruit and milkStarches are better choices than

others

WaterYou are 70% water Drink 3 L / day`All foods & beverages have waterRegulates temperatureHelps nutrients travel to

organs/tissuesTransports oxygen to cells Removes waste from cellsProtects joints and organs

Vitaminstwo types

◦fat soluble (dissolves in fat)A,D, E & K

◦water soluble (dissolves in water)B & C

Fat soluble stay in bodyWater soluble vitamins are lost when

overcookedBlood transport through body

Vitamins (cont.)

FAT SOLUBLEA helps sight

◦in vegetables & liverD helps bones & absorbs calcium

◦in fish & sunlightE protects body

◦in grains, vegetables, & seedsK clots blood

◦in vegetables and dairy

Vitamins (cont.)

WATER SOLUBLEB helps in activity

◦B is in grains, dairy & vegetable◦8 types of B vitamin

C heals & keeps gums in repair◦C is in fruit & vegetables◦Need 75 mg of C vitamins

Minerals2 types

◦Macro (large amount) Calcium, phosphorous, and

potassium◦Micro (small amount) Zinc, chromium

Need more potassium then the othersGirls need more than GuysNeed more Minerals in childhood than

adulthood

Minerals (cont.)

Calcium builds strong teeth and bones◦In dairy, vegetables, and fortified

foodsPhosphorus keeps bones healthy &

makes energy◦In dairy & meat

Potassium helps muscle and nervous system◦In vegetables & fruits

Minerals (cont.)

Zinc helps the general body functions◦In meat, grains, beans, & dairy

Chromium helps the function of the skeleton◦In dairy, fruit, meat, & wheat

Bibliographyhttp://kidshealth.org/kid/stay_hea

lthy/food/vitamin.html/http://www.faqs.org/nutrition/Smi

-Z/Vitamins-Water-Soluble.htmlhttp://nutrition.about.com/od/hyd

rationwater/a/waterarticle.htmhttp://kidshealth.org/teen/misc/m

ineral_chart.htmlhttp://www.ivy-rose.co.uk/Human

Body-Science/Minerals.php/