Nutrition

Nutrition By Peggy Kuo

Fats • Helps brain & nervous system develop • build blocks of hormones• insulate nervous system tissue• Nuts, oils, butter, most beverage, sweets & meats • toddlers need whole milk, older kids low-fat or

skim milk• older than 2 should get 30% daily cals from fat

Fats (con)• naturally occurring soft greasy solids that are

esters of glycerol & certain fatty acids, present in plants & in adipose tissue of animals, forming reserve energy source, used in making soap & paint & in food industries

• Unsaturated fats• Trans fats "hydrogenated" or "partially

hydrogenated" oils

Protein • builds up, maintains, & replaces the tissues in body• helps move legs, lungs, &protect from disease• Other proteins build cardiac muscle• Meats, eggs, dairy products, nuts, seeds, & legumes • digestive juices & intestine break down the protein

into basic units; amino acidsreused to make proteins body needs

22 are important to human health, body can make 13, other 9 get by eating protein-rich foods adults need about 60 grams/day• kids need about 0.5/pound they weigh

Protein (con)• any large group of nitrogenous compounds of

high molecular weight essential constituents of all living organisms

• consist chains of amino acids linked by peptide bonds & are folded into a specific three-dimensional shape, maintained by further chemical bonding

• Complete contains nine essential amino acids• Incomplete lacks one or more essential amino

acids

Carbohydrate • energy to cells in body & fuel basal metabolic rate,

activity levels• Soft drinks, pastries, fruit, whole grain, root

vegetables, junk food• body breaks down into simple sugars major source

of energy for body• better get simple sugars from fruit & milk… • Simple sugars are absorbed into bloodstream• pancreas releases insulin, needed to move sugar

from blood into cells used as source of energy• four groups; monosaccharide, disaccharides,

oligosaccharides, and polysaccharides

Carbohydrate (con)• group of organic compounds includes sugars,

starches, celluloses, & gums serves as major energy source in diet of animals

• Compounds produced by photosynthetic plants & contain carbon, hydrogen, & oxygen, in ratio 1:2:1

• Simple carbohydrates ( simple sugars) • Complex carbohydrates (starches)

Fibre• help lower blood cholesterol, prevent diabetes & heart

disease• combines with carbohydrates slows absorption of

sugar & regulates insulin response• discourages overeating• help move food through digestive system healthy

bowel function & protecting against constipation• Fruit, vegetables, nuts, seeds and pulses • refers to carbohydrates that cannot be digested• no calories• girls (14 to 18 years) should get 25 grams/day• boys (14 to 18 years) should get 31 gram/day

Fibre (con)• fruits, vegetables, grains, and legumes, whole-

grain • The parts of food that contains cellulose & aren’t

digested by body helps intestines absorb water increases bulk of stool & causes it to move quickly through the colon

• Soluble fiber dissolves in water & to lower cholesterol

• Insoluble fiber helps with constipation

Vitamins • Helps body develop• Vegetables, nuts, grain, meat & protein, legumes • Vitamin A in carrots helps see at night• Vitamin C in oranges helps body heal when get

cut• B vitamins in leafy green vegetables helps body

make protein & energy• Vitamin E protects cells & tissues from damage &

health of red blood cells• Vitamin K clotmaster

Vitamins (con)• organic compounds that are essential for normal

growth & nutrition & required in small quantities in the diet because they cannot be synthesized by the body

• fat soluble stored in fat tissues & in livero Vitamins A, D, E, & K

• water soluble travel through bloodstream, whatever body doesn't use comes out when urinate

vitamin C & big group of B vitamins & pantothenic acid

• Vitamin D in milk helps bones

Water • In human body

CRITICAL ROLE IN REGULATING BODY TEMPERATURECARRIES NUTIRENTS THROUGHOUT BODYIMPROVES DIGESTION

ELIMATES WASTE & TOXINS• Water, beverages: soup, milk, juices, alcoholic bev• 3.575 million people die/ year from water-related

disease• 70% of adult’s body is made out of water• colorless, transparent, odorless, tasteless liquid that

forms seas, lakes, rivers, & rain, basis of fluids of living organisms

Water (con)• Types

• boiled water• hard water• raw water• rain water• snow water• filtered water• soft water• reverse osmosis• de-ionized water • distilled water

Bibliography • http://kidshealth.org/kid/nutrition/food/fat.html• http://healthyeatingclub.com/info/books-phds/books/foodfacts/html/data/data2g.html • http://www.thefreedictionary.com/FAT • http://kidshealth.org/kid/nutrition/food/protein.html• http://www.thefreedictionary.com/protein • http://kidshealth.org/kid/nutrition/food/carb.html

http://wiki.answers.com/Q/What_does_carbohydrate_do_for_your_body • http://www.thefreedictionary.com/carbohydrate • http://kidshealth.org/teen/food_fitness/nutrition/fiber.html • http://www.thefreedictionary.com/fiber http://kidshealth.org/kid/nutrition/food/vitamin.html# • http://www.google.ca/

#hl=en&safe=active&q=vitamin&tbs=dfn:1&tbo=u&sa=X&ei=BhvVTpThLeWiiQKMg729Dg&sqi=2&ved=0CBsQkQ4&bav=on.2,or.r_gc.r_pw.,cf.osb&fp=4e295db72d0a3ae9&biw=1280&bih=827 http://kidshealth.org/kid/stay_healthy/food/minerals.html\

• http://www.thefreedictionary.com/mineral • http://www.google.ca/

#hl=en&safe=active&q=water&tbs=dfn:1&tbo=u&sa=X&ei=q63WTrnzO4KRiQLAqNG1Cg&sqi=2&ved=0CBsQkQ4&bav=on.2,or.r_gc.r_pw.,cf.osb&fp=e02fc75c323c33e&biw=1280&bih=827

• http://www.google.ca/#hl=en&safe=active&q=water&tbs=dfn:1&tbo=u&sa=X&ei=PCrdTpH2AYG0iQLc0oWtCg&ved=0CCMQkQ4&bav=on.2,or.r_gc.r_pw.,cf.osb&fp=9d54b135d15061fd&biw=1002&bih=465