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Eat Healthy!
By: Débora Cunha, Beatriz Jacob, Rodrigo Ussier and Luis EsteveTeam Red
Nutrients
Nutrients are the substances in food that provide the raw materials and energy your body needs to carry all its essencial processes; it also gives us energy
There are various types of nutrients, for example carbohydrates, lipids, proteins, vitamins, minerals and water
Carbohydrates
Carbohydrates are the “first burn”, also known as the first source of energy you use when exercising
Simple carbs- Small molecules made of sugar, like glucose. It’s very small, therefore there’s no need to be broken down into smaller molecules. Examples: honey, milk/dairy products, regular soda, many processed snack food, etc.
Complex carbs- Larger molecules, like starch. Do need to be broken down into smaller molecules. Examples: bread, fruit, pasta, chocolate, etc.
Lipids
Lipids provides energy, form part of the cell membrane; fatty tissue also protects and supports your internal organs; insulates your body.
Unsaturated Fats- They are liquid at room temperature. Example: cooking oils
Saturated Fats- Solid at room temperature. Too much clogs vessels. Example: Butter
Proteins
They are needed for tissue growth and repair and they play an important part in chemical reactions in our cells.
They are made from amino acids
Vitamins
Vitamins are good for your whole body and a little of each of them would be great
Vitamin A- good for hair and bones
Vitamin B- prevents anemia and helps RBC
Vitamin C- helps immune system
Vitamin D- helps bone formation
Vitamin K- helps blood clotting
Water Soluble- gets dissolved in water. Example: B,C
Fat Soluble- get dissolved in fatty tissue and stays in body a little bit longer. Example: A, D
Minerals
Aren’t related to living things. Body needs a little bit of each mineral to carry out chemical reactions.
Calcium- helps build teeth, bones and helps muscle
Iodine- helps in release of energy
Iron- needed for RBC
Potassium- helps maintain water, muscle and never balance
Sodium- maintains water balance and nerve function
Water
Water is the most essential nutrient of all because most of the body’s vital processes (example: breaking down nutrients and chemical reactions) take place in water.
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AnalysisKEY
Bolded = Is rich in
Underlined = Has someScratched through = Barely
any
Menu 1
Menu 1 Overall
Carbohydrates
Proteins
Lipids
Vitamins
Minerals
Water
Menu 2
Menu 2 Overall
Carbohydrates
Proteins
Lipids
Vitamins
Minerals
Water
Menu 3
Menu 3 Overall
Carbohydrates
Proteins
Lipids
Vitamins
Minerals
Water
Our Conclusion
Menu 1 – One Week Short Term Diet
Menu 2 – Long Term Diet Plan
Menu 3 – Standard Menu
