 Great source of energy for the body.  Two types: › Simple (sugars)- found in fruits and diary products; easier to digest. › Complex (starches)- most commonly found in vegetables; take longer to digest.

 For your body to function properly, a certain amount of carbs are needed.  When digested, body breaks them into simple sugars.  Carbs raise level of blood sugar.  They can be related to causing diabetes and other heart diseases.

 Required organic compound  Body needs to grow and develop properly  Two types: › Fat Soluble-stored in the fat tissues and live › Water Soluble-travel through your bloodstream  *Soluble- able to dissolve or liquefy Vitamin A:  Helps day and night vision  Boosts immune system  Milk, Liver, Orange Fruits and Veggies, Green Leafy Veggie

Vitamin B:  Makes red blood cells  B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid  Grains, Seafood, Poultry, Meat, Eggs, Beans, Leafy Greens Vitamin C:  Keeps body tissues healthy, heals wounds and resists infection  Oranges, Cantaloupe, Strawberries, Tomatoes, Broccoli, Kiwi, Red Peppers

Vitamin D:  Helps grow strong bones and teeth  Made in skin when exposed to light  Milk, Fish, Egg Yolks, Liver Cereal Vitamin E:  Protects cells and tissues  Helps red blood cells  Whole Grains, Leafy Greens, Vegetable Oils, Egg Yolks, Nuts, Seeds Vitamin K:  Makes blood clot  Leafy Greens, Dairy, Broccoli, Soybean Oil

Saturated: › Excessive amounts of fat are found in saturated animal fats and trans-fatty acids. › Raises cholesterol levels and increase your risk of many chronic diseases. › Saturated fats are solid at room temperature and are found in animal and diary products. Unsaturated: › Generally liquid at room temperature. › Most commonly found in vegetable sources and in oily fish. › Good sources include: avocadoes, unsalted nuts and seeds.

 Studies show that omega-3 fatty acids help prevent heart disease.  The best source of omega-3 are oily fish like: › salmon › tuna › trout › sardines › mackerel › pilchards › herring.

 Small amounts found in foods  Two types: › Macro Minerals- Big › Trace Minerals- Small Calcium:  Top Macro Mineral  Builds strong bones and teeth  Dairy, Leafy Greens, Canned Salmon, Calcium Fortified Crackers and Cereals

Iodine:  Chemical element  Essential for body hormones  Seafood, Sea Salt, Seaweed, Eggs, Dairy Iron:  Helps put oxygen in red blood cells  Red Meat, Tuna, Salmon, Eggs, Beans, Potato Skins, Dried Fruits, Leafy Greens, Whole Grains

Potassium  Keeps muscles and nervous system working properly  Bananas, Broccoli, Tomatoes, Potato Skins, Leafy Greens, Citrus Fruits, Dried Fruits, Peanuts, Beans, Nuts Zinc  Helps immune system  Helps grow and heal wounds  Beef, Pork, Lamb, Peas, Beans, Peanuts

 Proteins are complex organic compounds.  The constituents that make up proteins are: › Carbon › Hydrogen › Nitrogen › Oxygen › Sulphur  The only source of nitrogen for the body come from protein.  Proteins are responsible for keeping our body safe from harmful organisms.

 Animal proteins contain all the essential amino acids.  Essential amino acids cannot be synthesized by the human body.  Helps legs and lungs move.  Intake should increase while we grow.  Every person needs one gram of protein per kilogram of their bodyweight.

 Increases metabolism  Helps digest food easier  Body will suffer if not enough water in consumed  Makes up more than two-thirds of the weight of the human body  Fruits, Vegetables, Soup, Milk, Juices

 Fibre are carbohydrates that cannot be digested.  Found in the plants we eat for food — fruits, vegetables, grains, and legumes  Two types: › Soluble fibre : partially dissolves in water and has been shown to lower cholesterol. › Insoluble fibre : does not dissolve in water, but that's why it helps with constipation.

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