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