By: Sam Bicknell, Colton Cook

Carbohydrates Main energy source Two types: –Simple carbohydrates biscuits, cakes and pastries etc… –Complex carbohydrates chocolate honey and jams etc… How the Body Uses Carbohydrates –breaks down into simple sugars –For energy

Carbohydrates Carbohydrates are sugars/starches provides energy needs certain amount to function properly How much do I need? –daily diet for adult girls (203g) –daily diet for adult men (275g) Good sources –whole-grain cereals –brown rice –whole-grain breads –fruits –vegetables –low-fat dairy

Fats Types of Fats: –Saturated fats found in: plant foods and fish –Trans fats found in: margarine, restaurant food mostly –Unsaturated fats found in: meat and other animal products

Fats Why we need it: –helps kid's bodies grow –help absorb some vitamins. –fuel the body Some fats aren’t bad for you Need to have babies

Protein What is Protein –made up of long chains of amino acids What are Amino Acids –chemical compounds containing carbon, hydrogen, oxygen and nitrogen –22 types divided into essential and non-essential

Protein Types of food you should eat for protein –lean meats and beef –fish –egg whites –beans –nuts Good for muscles

Fibre Slows absorption of sugar Reduces risk of digestive problems Helps maintain weight or lose pounds Found in: –Fruits, vegetables, grains, etc… Types: –Soluble fibre(oat bran, vegetables, fruits, etc.. ) Dissolves in water Lowers cholesterol –Insoluble fibre(wheat bran, nuts, beans, peas, etc.. ) Doesn’t dissolve in water

Fibre How to get more fibre: –High fibre cereal –Add fruit to meals –Cut down on white foods, switch to: Whole-wheat bread Crackers Pasta Muffins Brown rice, etc... –Add nuts/ seeds/ beans to green salads –Get more vegetables in foods What's the right way? –Increase slowly(give system time to adjust) –Drink more fluids(works better when absorbing water) Increasing fibre without increasing water= constipation

Vitamins Helps you grow/ develop properly Vitamin D: –Helps bones Vitamin A: –Helps see at night Vitamin C: –Helps body heal if you get cut Vitamin B: –Helps make protein/energy in body Types: –Fat soluble(stored in fat tissues) Stay stored in body up to 6 months Vitamins A, D, E, and K –Water soluble(travel through blood stream) Not stored as long Un-used vitamins- come out when urinating Vitamins C, B1, B2, B6 and B12

Vitamins Rich in vitamin A: –Orange fruits/vegetables –Leafy vegetables –Liver, etc… Rich in vitamin B: –Whole grains –Fish/seafood –Poultry/meats –Dairy products –Beans/peas Rich in vitamin C: –Citrus fruits –Tomatoes –Cabbage, etc… Rich in vitamin D: –Fish –Egg yolk, etc…

Dietary Minerals Comes from: –Dairy products, green leafy vegetables…(calcium) –Nuts, soy beans, cocoa…(magnesium) –Table salt, milk, spinach…(sodium) –Legumes, whole grains, bananas…(potassium) –Red meat, leafy vegetables…(iron) Other types: –Chloride –Phosphorus –sulphur Functions: –Salts (body fluids) –Components of hormones –Make up bones and teeth

Water Most essential element, besides air Almost all foods have water Functions: –Forms base for saliva –Forms fluids that surround joints –Regulates body temperature –Helps eliminate waste Makes up: –2/3 of weight in body –95% of brain –82% of blood –90% of lungs

Water 8 glasses per day can decrease: –Risk of colon cancer, 45% –Bladder cancer, 50% –Risk of breast cancer Tap/well water in the US: –Not safe for drinking –Industrial/environmental pollutions affect water –Can cause long term health problems Three parts: –Two parts = oxygen –One part = carbon dioxide