By Noah Ricci & Nicki Howard

  important part of a healthy diet  consists of a wide group of compounds  helps absorb vitamins A and D  two types of fats: saturated and non saturated fats  made up of hydrogen, oxygen, and carbon  types- nuts, oils, meats, butter  produced by body when needed Fat

  Saturated fats  found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meat  eating too much saturated fat can raise blood cholesterol  Most pastries include a decent amount of saturated fats  Unsaturated fats  found in plant foods and fish  healthier than saturated fats  lower effect on increasing blood cholesterol Fat

  In every living cell in the body  bodies need protein from the foods we eat to build and maintain bones, muscles and skin.  types-meat, dairy products, nuts and certain grains and beans  plant proteins are incomplete  50 to 65 grams of protein each day  Protein builds, maintains, and replaces the tissues in your body  muscles, organs, and your immune system are made up mostly of protein Protein

  Whey protein  quickly digested  ideal to use during workout and post-workout  Casein protein  absorbs slower in the stomach and small intestine  only protein you should be taking before going to sleep  found in milk and other dairy products Proteins

  Most foods contain carbohydrates  When you eat carbs, your body breaks them down into simple sugars,  The carbs in some foods cause the blood sugar level to rise more quickly  The primary function of carbohydrates is to provide energy for the body  Your body breaks down carbs and turn them into blood sugar  carbs could also be turned into body fat Carbs

  Two major types  simple carbs  Also called simple sugars  Found in more nutritious foods: milk, fruit  High source of vitamins  complex carbs  Also called starches  Include pasta, sugars and grain products  Found in natural and processed foods Carbs

  Mineral substances found in food  13 types of vitamins your body needs  Helps your body function properly  Need them to grow  2 main types  Water-soluble  B and C  Fat-soluble  A, D, E and K Vitamins

  carbohydrates that can not be digested  found in the plants that we eat: orange, bananas, berry's, prunes and more  helps lower blood cholesterol and the risk for heart disease  There are six classes of fibre. They are cellulose, hemicellouse, pectin, gums, mucilages, and legnin  They all differ in size and the way they help the stomach  helps your digestive system to process food and absorb nutrients. Fibre

 BB  In leafy green vegetables  Provides protein and energy  Helps brain, nervous system, decreasing stress functions CC  In leafy greens, fruit and vegetables  Heals cuts, wounds and bruises  Maintenance of bones, cartilage and teeth Water-soluble vitamins

 AA  Animal food sources dairy and eggs  Carrots helps you see DD  In milk and when exposed to sun (no sunscreen)  Helps your bones stay strong EE  Sunflower Seeds, Paprika and Red Chili Powder  Fight heart diseases and various cancers KK  Leafy greens, soy bean oil and dairy products  Helps clotting for newborns Fat-soluble vitamins

  Much like vitamins  body develop, stay healthy and grow  Creates hormones and helps heart beat  2 kinds  Macro-minerals (means large)  Trace minerals (little bit) Minerals

  Potassium  Allows energy to transfer properly  Ensure health cell membranes  In bananas, potatoes, fish and orange juice  Calcium  Maintenance, blood clotting, heartbeat regulation  Responsible range of diseases and conditions  In nuts, tofu, shellfish, eggs and wheat  Magnesium  In 80% of body enzyenes  Necessary for bone health  In leafy vegetables, nuts, soybeans and coco. Macro-minerals

  Zinc  important for children and elderly people  For body growth and development  meats, specifically organ meats, poultry, and seafood  Iron  essential in early childhood  during pregnancy and 3 months after  Whole grains, meats, seafood and vegetables  Copper  Helps bone, cartilage development  Helps to form blood  organ meats, nuts fruits, vegetables whole grain Trace Minerals

  Contains oxygen and hydrogen  All living things need it to live  Without it body would stop working  More than half of your body  Can’t spend more than few days without it  With out oxygen tiny cells would die  in lymph  Fluid in your immune system  Helps fit illnesses  Need it to digest food  Helps get ride of waste Water

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