NUTRITIONEsmee Smit-Anseeuw & Emma Poropat
CARBOHYDRATES Source of energy 50% daily calories 2 types: simple, complex High carbohydrate foods:
Complex: grains, veggies, etc. Potatoes, rice, whole wheat, corn
Simple: dairy, fruit, sweets, etc. Milk, lollipops, oranges
CARBOHYDRATES(CONT.)
SimpleAlso called sugarsFeel hungry soonWorse
ComplexAlso called starchesFeel full longerMade of multiple simple carbohydratesBetter
FATS Fuels body Develops brain and nervous system Insulate nervous system tissue Help absorb vitamins 30% daily calories from fat Some fats are good
FATS (CONT.)
3 types:Unsaturated
Good for heart E.g. Plant foods, fish, etc.
Saturated Increase risk of heart disease E.g. Butter, cheese, meat, etc.
Trans Also called hydrogenated Increase risk of heart disease E.g. Margarine, baked/fried/snack foods, etc.
PROTEIN Builds & maintains body tissues
E.g. Heart, organs, bones, etc. Made of amino acids Digestive juices break it down into amino acids Reused to make needed proteins 22 types of amino acids
13 produced by body 9 needed
Examples: Dairy products, beef, poultry, fish, eggs, seeds, nuts, legumes, etc.
PROTEINS(CONT.)
2 typesComplete has 9 essential amino
acidsE.g. Meat and milk
Incomplete lacks +1 essential amino acidE.g. Most vegetablesRice= IncompleteBeans= IncompleteRice + Beans = Complete
FIBRE Helps digestive system E.g. Fruits, vegetables, grains, cereal,
etc. 2 types:
Soluble (grains) Partially dissolves in water Lowers cholesterol
Insoluble (fruits & veggies) Doesn’t dissolve in water Helps with constipation
VITAMINS Builds tissues and cells 2 types
Fat soluble A, D, E and K Dissolve in fat
Water soluble C and B Dissolve in water
Required organic compound Needed in small amounts for good health Replaced often, don't stick around
VITAMINS (CONT.)
Fat soluble vitamins A, D, E and K D helps strengthen bones
E.g. Egg yolks, fish oils and milk A helps eyesight
E.g. Milk, eggs, liver, carrots, cantaloupe, mangos, etc… E protects cells and tissues
E.g. Vegetable oils, nuts, avocados, wheat germ, etc… K is needed for proper bone formation and blood
clotting E.g. Kale, spinach, turnip greens, etc…
Stored in fat tissues of body and liver
VITAMINS (CONT.)
Water soluble vitamins C and B
B helps make protein, energy and red blood cells E.g. Whole grains, fish & seafood, meats, eggs, dairy
products, etc.. C is needed to form collagen (a tissue) holds
cells together Essential for healthy bones, teeth and blood vessels. E.g. Red berries, kiwi, bell peppers, tomatoes, broccoli,
spinach, etc… Pass through body, travel through
bloodstream
MINERALS Essential for human metabolism Multiple functions 2 types
Macro Minerals – BIG Trace Minerals – small
Nutrients that body needs to grow and develop
Vital components of food Without proper minerals vitamins are useless Vital components of food
MINERALS (CONT.)
Macro Minerals Body needs larger amounts Made up of calcium, phosphorus, magnesium,
sodium, potassium, chloride, and sulfur Calcium - vital for healthy teeth and bones
Maintains nerve and muscle function Lowers blood pressure E.g. Dairy, leafy greens, canned salmon,
crackers, etc… Magnesium - necessary for the functioning of
all muscles E.g. Pumpkin seeds, chocolate, halibut, etc…
MINERALS (CONT.)
Trace Minerals Needs a tiny bit of each one Made up of iron, manganese, copper, iodine,
zinc, cobalt, fluoride, and selenium Iron – carries oxygen throughout body
E.g. Red meat, tuna, dried fruits, eggs, etc… Sodium - regulates body's water balance
E.g. Fish, cheese, beets, etc… Zinc - protects the immune system
E.g. Oysters, dark chocolate, peanuts, etc…
WATER Removes dangerous toxins Carries oxygen to all the body cells Helps digest food and gets rid of waste Makes up 60-70% of entire body Without body stops working properly
(Dehydration) Food examples:
Fruits, vegetables, beverages
BIBLIOGRAPHY http://kidshealth.org/kid/nutrition/food/carb.html http://kidshealth.org/kid/nutrition/food/vitamin.html http://www.whereincity.com/medical/minerals/ http://
kidshealth.org/kid/stay_healthy/food/water.html http://nutrition.about.com/od/hydrationwater/a/wate
rarticle.htm http://kidshealth.org/kid/nutrition/food/protein.html http://kidshealth.org/kid/nutrition/food/fat.html http://
www.askdrsears.com/topics/family-nutrition/facts-about-fats/why-you-need-fats
http://www.carlsonlabs.com/t-vitamin-and-mineral-facts.aspx
http://fibrefacts.com/children_and_fibre.html