Carbohydrates Fats Proteins Fibre Vitamins Vitamins(detailed) Minerals Minerals(detailed)

Carbohydrates  Main provider of energy  Two different types  simple (sugars – fast energy)  complex (starches – slow energy)  Sources: Grains, Noodles, Candy, Fruits, Veggies, etc.  Produce glycogen, excess turns to fat  Unrefined grains also give fibre (for digesting)

Fats  Provides quick bursts energy  Helps absorb vitamins  Keeps body warm + helps cells work  3 Types of Fat  Unsaturated (good fat: gives energy)  Saturated (medium fat: mild heart disease)  Trans (bad fat: severe heart disease)  Sources: oils, dairy, meats, baked goods, etc.  Good amount/day = 30%

Protein  Grows muscles, skin, & organs  Repairs broken cells and builds new ones  In body except bile and pee  2 types of Protein  Complete (all amino acids)  Incomplete (some amino acids)  Sources: Meats, veggies, fruits, beans, dairy, etc. Soybeans= only plant complete protein  Incomplete= complete when eaten with missing acids

Fibre  Helps digestion, feels full when eaten  Lowers blood cholesterol + risk of disease  2 types  Water soluble fibre (dissolves in water)  Insoluble fibre (doesn’t dissolve in water)  Sources: Whole-grains, almonds, artichokes, apples etc.  Carbs + Fibre diet= awesome (no calories)  slows sugar absorption, regulates insulin level

Vitamins  Do various actions, depending on the vitamin  Not produce by body, found in food  2 major types:  Fat soluble (stay longer)  Water soluble (leave body faster (through pee))  Some common vitamins: A,B,C,D, and E  Sources: veggies, fruits, meats(detailed next slide)  Some fat soluble vitamins stay 6 months!

Vitamins(detailed)  Common vitamins A~E  A (see better at night + color vision)  B (easier metabolism, makes red blood cells)  C (prevents cell decay, resist infection, heal wounds)  D (helps form bones, absorb calcium easier)  E (like B+C + protects lungs from polluted air)  Sources:  A: orange fruits and veggies, leafy greens, etc.  B: whole wheat, leafy greens, seafood, dairy, etc.  C: fruits with sour sweet taste (citrus fruits), etc.  D: milk, fish, liver, etc.  E: whole grains, sardines, leafy greens

Minerals  Keeps healthy body, some similar to vitamins  Forms muscles, bones, nerve connections, etc.  2 Types  Macro minerals (body needs many)  Trace minerals (body needs little)  Also not produced by body  Some macro minerals: calcium, sulphur, sodium  Some trace minerals: iron, copper, zinc

Minerals(detailed)  Some common ones:  Calcium (strengthens bones)  Sodium (regulates fluids + blood pressure)  Iron (with copper, makes red blood vessels)  Copper (helps nerves, bones,)  Potassium (muscle activity, carb “processing”)

Water  Body= 60% water  Moves fluids around body (+wastes)  2 Types  Salt water (not drinkable)  Fresh water (drinkable)  Sources: fruits, veggies, lakes, etc…  Hydrates body, keeps cells working

Bibliography   /  7/k.D734/Healthy_living__Dietary_fats_oils_and__cholestero l.htm  