John & Robert

Contains: -Carbohydrates-Fats-Proteins-Fibre-Vitamins-Minerals-Water

Carbohydrates 2 types: Simple, Complex “Good” Offers more energy to

burn Ex. Fruits, vegetables

“Bad” Useless Ex. White rice, white

bread

Carbohydrates (continued)

Simple Carbs: Contains no other nutrients Processed Ex. Candy, white rice, fruits, milk, etc…

Complex Carbs: Contains other nutrients, ex. Fibre, etc… Un-processed Ex. Brown rice, whole wheat bread, etc…

Fats9 calories per gramHealthy fats ex. Avocados, nuts and oilsUnhealthy fats ex. Fast foods, beef and dairyMonounsaturated Fats:Contains a single unsaturated carbon atom

(Good!)Helps decrease cholesterol levels and risk of heart

disease and strokeHigh in vitamin E Ex. Cooking oils, peanut butter, nuts, seeds, and

avocados

Fats (continued)

Polyunsaturated FatsContains several carbon atoms (Good!)Ex. Vegetable oils, oily fish, seeds, and nutsSaturated FatsContains a single saturated carbon atom (Bad!)Ex. Processed foods, beef, pork, and dairyTrans FatsTrans Fats are created through Hydrogenation

(Bad!)During Hydrogenation, hydrogen is added to oilsEx. Fact and processed foods

ProteinEx. Meat, fish, chicken, turkey eggs, dairy, cottage

cheese, nuts, and beansRepair and build muscles more quicklyMeat and FishWild game is an excellent protein source Fish and seafood are also healthy sources of lean

proteinEx. Anchovies, calamari, cod, flounder, grouper,

halibut, mahi mahi, salmon, sardines, swordfish, tuna, and sushi.

Shellfish includes mussels, crab, lobster, oysters, and shrimp

Protein (continued)

Dairy ProteinTasty yet healthyEx. Low-fat milk, cheese, cottage cheese and

yogurt.Eggs are recommended as the best source of

protein at an affordable priceVegetable sources of ProteinVegetables also contain proteinsEx. Soy milk, tofu, seeds, nuts and beansAll contains amino acidsEasily accessible and a good source of protein

FibreFibre keeps food moving through the

digestive systemHelps protect against heart diseaseControls blood sugar levelsPrevents constipation and hemorrhoids Helps with weight lossEx. Fruits, vegetables, beans, berries, brans,

and nuts

Vitamins Vitamin Vitamins and minerals are found in foods we eat. Our

body needs them to work properly. When it comes to vitamins, each one has a special role

to play.

Vitamin D Helps your bones Make up strong teeth Sources: milk, fish, egg yolks, liver, fortified cereal

Vitamin A Great for night vision Helps your body fight infections Sources: milk, liver, cantaloupe, carrots, sweet

potatoes, dark green leafy vegetables

Vitamin C Helps immune system Sources: oranges, cantaloupe, strawberries, tomatoes,

broccoli, cabbage, kiwi fruit, sweet red peppers

Vitamins B Help your body make protein and energy Help make energy and set it free when your body needs it Involved in making red blood cells Sources : wheat, oats, fish, seafood, poultry, meats, eggs,

milk, yogurt, leafy green vegetables, beans and peas.

Minerals Minerals Helps your body grow, develop, and stay healthy. The body uses minerals to perform functions

Trace A trace means only a “little” Body needs trace minerals, but just a bit Trace minerals includes: iron, manganese, copper, iodine,

zinc, cobalt, fluoride, and selenium.

Macro Macro means "large“. Body needs larger amounts of macro minerals The macro mineral group is made up by: calcium,

phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

Calcium

Helps build strong bones and teeth Sources: milk, cheese, yogurt, canned salmon, sardines with bones,

broccoli

Iron Helps transport oxygen from your lungs to the rest of your body. Sources: meat, beef, tuna, salmon, eggs, beans, baked potato with

skins, raisins, broccoli, wheat or oats.

Potassium

Keeps your muscles and nervous system working properly Blood and muscles contain water, and potassium helps control the

amount of water Sources: bananas, broccoli, tomatoes, potatoes with skins, broccoli,

beans, peas, lentils, peanuts.

Water- Water is the most abundant liquid on earth- Water helps remove the dangerous toxins in your body- Foods & chemicals products you use on your skin and hair- Water Helps regulate your body temperature- Water carries oxygen and nutrients into all your cells

Bibliographywww.livestrong.comhttp://kidshealth.org/kid/stay_healthy/food

/minerals.html#

http://kidshealth.org/kid/stay_healthy/food/vitamin.html