Essential Nutrients Emily Topolnisky Computers 8 Carbohydrates Provides

Essential Nutrients Emily Topolnisky Computers 8

Carbohydrates • Provides energy • Two Types; 1. ) Simple Sugars 2. ) Complex Starches • 50% of diet • Refined processed; removing important nutrients. • Unrefined still contain nutrients. • Sources: whole grains, vegetables, dairy, etc…

Fats Building blocks of hormones Insulates nerve & body tissue Three Types; 1. ) Unsaturated Fats plants & fish; heart health 2. ) Saturated Fats store products; mild cholesterol 3. ) Trans Fats processed & fried; bad cholesterol • 30% of diet = unsaturated fats • Sources: lean meats, heart healthy oils, fish…etc… • • •

Proteins • • • Builds, replaces & maintains body tissue Makes red blood cells Two Types; 1. ) Complete has amino acids 2. ) Incomplete lacks amino acids 10% - 20% of daily requirements Calculate daily proteins = weight (lbs. ) x 0. 5 Sources: meats, dairy, and vegetables

Vitamins • Substances for growth and development of body • Responsible for different bodily functions – – – Create/protect cells Strong bones Etc… • Two Types; 1. ) Water Soluble dissolved in water • Vitamins B (B 1, B 2, B 6, B 12, niacin, folic acid, biotin, & pantothenic acid) & C • 2. ) Fat Soluble dissolve in fat • Vitamins A, D, E & K • Sources: fruits, vegetables, meats, etc…

Minerals • Help the body’s growth, development & health • Responsible for different functions; – Strong bones – Nerve impulses – Etc… • Two Types; 1. ) Macro Minerals body requires large amounts – Potassium – Calcium – Etc… 2. ) Micro Minerals body requires small amounts – Iron – Zinc – Etc… • Sources: Fruits, leafy greens, etc…

Fibre • • • Absorbs nutrients & process food Lowers blood cholesterol Two Types; 1. ) Insoluble helps bowel movement » (Example; whole grains, fruits with edible seeds, etc…) 2. ) Soluble lowers cholesterol » (Examples; all fruits and vegetables, etc. . . ) • About 18 g of fibre per day • Sources: Grains, fruits, vegetables, etc…

Water • • • Transports nutrients & wastes Removes toxins Reduces joint/back pain The body is 60% - 70% water 1. 5 – 2 L of water is needed daily Sources: water, high water content foods, etc…

Bibliography • • http: //kidshealth. org/kid/nutrition/food/carb. html http: //www. historyforkids. org/learn/food/carbohydrates. htm http: //kidshealth. org/kid/stay_healthy/food/fat. html http: //www. nlm. nih. gov/medlineplus/dietaryfats. html http: //kidshealth. org/kid/stay_healthy/food/vitamin. html http: //kidshealth. org/kid/stay_healthy/food/minerals. html#cat 119 http: //www. netdoctor. co. uk/focus/nutrition/facts/lifestylemanagement/fibre. htm http: //www. allaboutwater. org/