Nutrition .

By Noah Ricci & Nicki Howard

important part of a healthy diet consists of a wide group of compounds helps absorb vitamins A and D two types of fats: saturated and non

saturated fats made up of hydrogen, oxygen, and carbon types- nuts, oils, meats, butter produced by body when needed

Fat

Saturated fats

found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meat

eating too much saturated fat can raise blood cholesterol

Most pastries include a decent amount of saturated fats

Unsaturated fats found in plant foods and fish healthier than saturated fats lower effect on increasing blood cholesterol

Fat

In every living cell in the body bodies need protein from the foods we eat to

build and maintain bones, muscles and skin. types-meat, dairy products, nuts and certain

grains and beans plant proteins are incomplete 50 to 65 grams of protein each day Protein builds, maintains, and replaces the

tissues in your body muscles, organs, and your immune system are

made up mostly of protein

Protein

Whey protein

quickly digested ideal to use during workout and post-workout

Casein protein absorbs slower in the stomach and small intestine only protein you should be taking before going to sleep found in milk and other dairy products

Proteins

Most foods contain carbohydrates When you eat carbs, your body breaks them

down into simple sugars, The carbs in some foods cause the blood sugar

level to rise more quickly The primary function of carbohydrates is to

provide energy for the body Your body breaks down carbs and turn them into

blood sugar carbs could also be turned into body fat

Carbs

Two major types simple carbs

Also called simple sugars Found in more nutritious foods: milk, fruit High source of vitamins

complex carbs Also called starches Include pasta, sugars and grain products Found in natural and processed foods

Carbs

Mineral substances found in food 13 types of vitamins your body needs Helps your body function properly Need them to grow 2 main types

Water-soluble B and C

Fat-soluble A, D, E and K

Vitamins

carbohydrates that can not be digested found in the plants that we eat: orange, bananas,

berry's, prunes and more helps lower blood cholesterol and the risk for

heart disease There are six classes of fibre. They are cellulose,

hemicellouse, pectin, gums, mucilages, and legnin They all differ in size and the way they help the

stomach helps your digestive system to process food and

absorb nutrients.

Fibre

B

In leafy green vegetables Provides protein and energy Helps brain, nervous system, decreasing stress

functions C

In leafy greens, fruit and vegetables Heals cuts, wounds and bruises Maintenance of bones, cartilage and teeth

Water-soluble vitamins

A

Animal food sources dairy and eggs Carrots helps you see

D In milk and when exposed to sun (no sunscreen) Helps your bones stay strong

E Sunflower Seeds, Paprika and Red Chili Powder Fight heart diseases and various cancers

K Leafy greens, soy bean oil and dairy products Helps clotting for newborns

Fat-soluble vitamins

Much like vitamins body develop, stay healthy and grow Creates hormones and helps heart beat 2 kinds

Macro-minerals (means large) Trace minerals (little bit)

Minerals

Potassium

Allows energy to transfer properly Ensure health cell membranes In bananas, potatoes, fish and orange juice

Calcium Maintenance, blood clotting, heartbeat regulation Responsible range of diseases and conditions In nuts, tofu, shellfish, eggs and wheat

Magnesium In 80% of body enzyenes Necessary for bone health In leafy vegetables, nuts, soybeans and coco.

Macro-minerals

Zinc

important for children and elderly people For body growth and development meats, specifically organ meats, poultry, and seafood

Iron essential in early childhood during pregnancy and 3 months after Whole grains, meats, seafood and vegetables

Copper Helps bone, cartilage development Helps to form blood organ meats, nuts fruits, vegetables whole grain

Trace Minerals

Contains oxygen and hydrogen All living things need it to live

Without it body would stop working More than half of your body Can’t spend more than few days without it With out oxygen tiny cells would die in lymph

Fluid in your immune system Helps fit illnesses

Need it to digest food Helps get ride of waste

Water

http://kidshealth.org/kid/stay_healthy/food/vitamin.html

http://naturalvitaminsadvices.com/vitamin-D-facts.html http://www.oohoi.com/healthy_living/vitamin-info/vitamin-a-foods.html http://www.healthaliciousness.com/articles/vitamin-E.php http://www.livestrong.com/article/206223-vitamin-facts-for-kids/ http://kidshealth.org/kid/stay_healthy/food/minerals.html

http://www.livestrong.com/article/232375-vitamin-mineral-information-for-kids/

http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/trace-minerals-what-they-are-and-their-importance.html \

http://kidshealth.org/kid/stay_healthy/food/water.html

Bibliography