By: Rachel Paxton And Betty Chou Essential Nutrients By: Rachel Paxton And Betty Chou

Carbohydrates Best energy source for the body When eaten, broken down into sugar Two types Simple (AKA simple sugars provides vitamins/minerals Complex (AKA starches  helps growth/health Sugar/Refined foods are “Bad Carbs” because: Taste Good Has excess calories Easy to get your hands on Aren’t too filling Come in large portions

Carbohydrates Contains co2, oxygen and hydrogen Other nutrients effect carbs entering your body Carbs are absorbed into your bloodstream Sources: Grains, fruits, vegetables, candy, etc…

Fats An important part of a healthy diet Two types: Unsaturated (healthy)(plant foods, fish etc…)  provides energy for the body Saturated (unhealthy) (cheese, meat etc…) raises cholesterol/risk of heart disease Healthy fats supply nutrients for growth/energy Absorption and metabolism of some nutrients Used for building membranes around every cell Unhealthy fats should be limited however essential

Fats Back up energy source Fuels the body and helps absorb vitamins vitamins A, D, E, K “Building Blocks’ of hormones Develops brain/nervous system  insulates nervous system tissue Sources: Meat and alternatives, oils, candy, dairy, fruit/vegetables

Protein Builds/maintains/replaces tissue in your body Used for specialized protein molecules Two types: Plant (incomplete)  missing one or more essential amino acid Animal (complete)  provides all essential amino acids

Protein Builds muscles, skin and bones In every cell/tissue/organ in our bodies Digestive juices break protein down into amino acids Blood carries the amino acids to your cells Sources: Meats, dairy, vegetables

Fibre Helps your body move things along Keeps digestive system healthy and functioning properly Important component of a balanced diet Two types: Insoluble (rice, cereal…) helps prevent constipation  Insoluble fibre does not dissolve in water Soluble (apples, strawberries…) lowers cholesterol and controls blood sugar Soluble fibre partially dissolves in water

Fibre Lowers cholesterol, prevents diabetes/heart disease Makes you feel full Fibre refers to carbohydrates unable to be digested Sources: From plant-based foods Grain, fruits, vegetables, nuts

Vitamins Found in foods we eat Helps you grow and develop properly 2 types Fat soluble  Vitamin A, D, E, K Water Soluble  Vitamin C, B1, B2, B3, B5, B6 B7, B8, B9 and B-12 Fat-soluble vitamins  stored in fat tissues in body and liver Water-soluble vitamins  travel through your bloodstream D and K are produced by your body

Fat Soluble Vitamins Vitamin A Vitamin D Vitamin E Vitamin K Helps you see at night Citrus, vegetables, dark green leafy vegetables Vitamin D For strong bones, forming strong teeth, absorb amount of calcium needed milk fortified with vitamin D, fish, egg yolks, liver, fortified cereal Vitamin E Protects cells and tissues from damage whole grains, wheat germ, leafy green vegetables, vegetable oils, egg yolks, nuts and seeds Vitamin K Clots blood leafy green vegetables, dairy products, broccoli, soybean oil

Water Soluble Vitamins Vitamin C keeping body tissues, such as gums and muscles in good shape, helps body heal if you get a cut, helps body resist infection citrus fruits, cantaloupe, strawberries, tomatoes, broccoli, cabbage, kiwi fruit, sweet red peppers B Vitamins Important in metabolic activity, help make energy and set it free when body needs it, making red blood cells, makes protein whole grains, fish and seafood, poultry and meats, eggs, dairy products, leafy green vegetables, beans and peas

Minerals Helps your body grow and develop Helps you stay healthy 2 Types Macrominerals  calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur Trace minerals  iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium Body needs larger amounts of macrominerals than trace minerals

Macromineral Calcium Potassium helps build strong bones dairy products, canned salmon and sardines with bones, leafy green vegetables,, calcium-fortified foods — orange juice to cereals and crackers Potassium keeps muscles, nervous system working properly, make sure amount of water is just right bananas, broccoli, tomatoes, potatoes with skins, leafy green vegetables, citrus fruits, dried fruits, legumes and peanuts

Trace Minerals Iron Zinc transport oxygen from lungs to rest of body meat, tuna and salmon, eggs, beans, baked potato with skins, dried fruits, leafy green vegetables, whole and enriched grains Zinc helps immune system, helps with cell growth and helps heal wounds beef, pork, lamb, legumes and peanuts

Water Your body is 65% water Can't survive for more than a few days without it Help digest your food and get rid of waste needed for digestive juices, urine (pee), and poop Not having enough water is called dehydration keeps you from being as fast and as sharp as you'd like to be Water and milk are the best choices for fluids Fruit and vegetables include water

Bibliography http://kidshealth.org/kid/stay_healthy/food/vitamin.html#cat119 http://kidshealth.org/kid/stay_healthy/food/minerals.html#cat119 http://kidshealth.org/kid/stay_healthy/food/water.html#cat119 http://www.kids-science-experiments.com/waterfacts.html http://www.livestrong.com/article/206223-vitamin-facts-for-kids/ www.kidshealth.org www.cdc.gov/nutrition/everyone/basics/protein.html www.historyforfoods.org http://www.cyh.com/HealthTopics/HealthTopicDetailsKids.aspx?p=335&np=284&id=1431#4 http://fibrefacts.com/children_and_fibre.html http://www.helpwithcooking.com/nutrition-information/dietary-fibre.html http://pubs.cas.psu.edu/freepubs/pdfs/uk088.pdf http://kidshealth.org/parent/growth/feeding/fiber.html http://answers.yahoo.com/question/index?qid=20071105171037AAMVonO