Carbs=sugar

Provide body with energy

2 types Complex=starches

Ex. Pasta, cereal, grain, etc.

Simple= sugars Ex. Fruit, veggies, candy, etc.

Should be 45 to 65% of your daily calories.

Complex carbs keep you full longer Complex carbs are healthier Processed foods are full of simple carbs Milk is a healthy source of simple carbs A bowl of white sugar is simpe carbs

All meats have fat Sugar can be converted into fat to be stored Not all fat is bad for you Young kids need more fat for their brain to

develop Unsaturated fats are good for the heart Saturated are causes high blood pressure Should be 30% of your daily calories

Beef, Chicken and all dairy products are rich in protein

Builds up tissue in you body Muscles, organs and immune

system are made of protein Protein builds up your heart Your body breaks protein into amino

acids The acids can be reused when your

body needs them

Amino acids can be put together to make thousands of proteins

Protein from milk and meat= complete It contains all 9 amino acids needed Protein from veggies= incomplete It doesn’t have all the amino acids Some veggies have the same amino acids as

meat Not every meal needs to have all amino acids

More than half of our body mass is water

Water helps your immune system Sweat is made of water Water is needed to digest food

• Reduces the chance of getting cancer or heart disease

• Fruits, vegetables, and whole-wheat foods have lots of fiber

• Add 5 to your age and that’s how many grams of fiber you should have each day

• In the skin of fruits and veggie’s there are insoluble fibers that act like a sponge and absorbs water and help you stay healthy

The two types of Fiber:

Soluble fiber: -keeps you blood clean -lower cholesterol

Insoluble fiber: -helps food pass through the digestive tract quickly and easily

• Vitamins help you grow and become strong and healthy

• They all do different jobs to help your body

• There are 5 main types of vitamins

• Vitamins are in most food

• They can be taken in pills

Vitamin D is in milk, it makes your bones strong.

Vitamin A is in carrots, it helps you see at night.

Vitamin C is in oranges, it helps heal your body.

Vitamin B is in green vegetables, it gives you energy.

Vitamins can also be taken in pills.

• Minerals help you build strong bones and teeth

• Minerals are found in dairy, meats and fruits

• Two kinds of minerals, macro minerals and trace minerals

• Your body needs more macro then trace minerals

• Macro minerals have lots of calcium

• Trace minerals have lots of iron

• Potassium is found in bananas, they help your muscles

• Calcium is in milk, it makes your bones strong

• Iron is in meat, it keeps your blood healthy

• http://www.healthcastle.com• http://kidshealth.org• http://wheatfoods.org• http://www.high-fiber-health.com• http://health.kaboose.com