N U T R I T I O N B Y M A D I S O N C O O K

.....CARBOHYDRATES..... Main source of energy Loaded with vitamins, minerals and fibre Types ―Simple(sugars) ―Complex (starches) Sources ―High carb=cereals, grains, some fruits and bread ―Low carb=vegetables, nuts and seeds

.....FATS..... Provides energy if sugar supplies run out Transports nutrients across cell membranes Protects organs and bones from shock Types – Saturated (bad) – Unsaturated (good) – Trans (bad) Sources – Butter, cheese and oil = saturated fats – Potato chips, candy and fried foods = Trans fat – Avocado, seeds, and fish= Unsaturated fats

.....PROTEIN..... Produces enzymes, hormones etc… It regulates body processes – Water balancing, transporting nutrients, and making muscles contract Stops from being fatigued Produces stamina and energy Make up muscles, organs, and immune system Types – Egg protein (eggs) – Casein protein (milk) – Whey protein (nuts, seeds) Sources – Meat, fish, eggs, dairy products, nuts, seeds, and legumes

.....FIBRE..... Lowers blood cholesterol, prevent diabetes, heart disease, etc… Carbs that cannot be digested Helps with constipation No calories Types – Soluble fibre (dissolves in water) – Insoluble fibre (doesn’t dissolve in water) Sources – Bagels, Bran Buds, brown rice, cereals, granola, muffins, pasta, etc…

.....VITAMINS..... Strengthens your body Strengthen your body in different ways ―Bones, sight, etc… Provide energy Needed to grow and develop Types – Fat soluble (Vitamin A, D, E & K) stay stored until needed – Water Soluble (Vitamin B & C) travel through your bloodstream Sources – Fresh fruits and vegetables – Canned/frozen fruits and vegetables

.....MINERALS..... Helps body grow, develop, and stay healthy Perform many different functions – Building strong bones, transmits nerve impulses, etc… Simple nutrients which gathered from our diet Don’t provide energy but are needed Types: – Macrominerals (large amounts) – Trace minerals (small amounts) Sources – foods rich in potassium, chloride, calcium, sodium, magnesium, phosphorus and sulfur

.....WATER..... Removes dangerous toxins from your body – Air, food and chemicals, etc… Carries oxygen and nutrients to cells Transparent, odourless, tasteless liquid 80% of body is water One type of water Sources – Fruit, vegetables and other liquids

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