1. Essential Nutrition
By ….
Rachel Woo
Computers 8
Block 4

2. Carbohydrate Source of energy Roles in organism
Consists carbon, oxygen + hydrogen
2 types
- simple simple sugar  short lasting
- complex starches  long lasting energy
Sources:
-complex: grains, fruits, veggies
- simple: candy (sugars)

3. Fats Help the brain + nervous system develop Component in food
Should get 30% of fat/daily calorie
3 types
 unsaturated: help reduce blood cholesterol
 saturated: can raise the risk of cancer, diabetes
 trans fat: risk of coronary heart disease
Sources: plant, fish, meat and other animal products and trans fat is found in margarine

4. Protein Builds, maintains and replaces body tissues
Muscles, organs and immune system- mostly protein
Participate in every process of cells
2 types:  animal protein: contain Vitamin B  plant protein: less cholesterol
Sources: beef, poultry, fish, eggs, dairy products, nuts, seeds, and vegetable

5. Vitamins Maintenance of good health + prevent diseases
Different vitamins:
-Vitamin C: help body heal
-Vitamin D: help bones
-Vitamin A: help night vision
-Vitamin B: help make protein + energy
-Vitamin K: help stop the bleeding
-Vitamin E: maintain a healthy heart, blood and circulation
2 types:
 fat soluble: special carriers
water soluble: travel through bloodstream
Sources: found in food

6. Minerals Builds strong bones+ normal heartbeat
Needed to transfer oxygen
Many functions: ex. Makes hormones
2 types: Marco minerals: large (calcium)
Trace minerals: little of it
Sources: calcium: dairy products
iron: meat and plant
magnesium: fruit, grain, meat, plant, dairy
zinc: grain, seafood, meat, dairy (cheese)
selenium: nuts, dairy, meat, seed, grain, seafood, veggie
potassium: fruit + veggies

7. Fiber Hold tissues together Feel full- discourage overeating
lower blood cholesterol + prevent diabetes + heart disease
2 types:soluble: partially dissolves in water
 insoluble: does not dissolve
Sources: fruits, vegetables, grains

8. Water Life To drink, to wash, cook and etc..
Made of a skeleton of water molecules
Chemical form :H2O
Moves through hydrological cycle  evaporation
 transpiration
majority of most organisms
Sources: everywhere

9. Bibliography http://kidshealth.org/kid/