Essential Nutrients By: Rachel Paxton And Betty Chou
Dec 16, 2015
Best energy source for the body When eaten, broken down into sugar Two types
• Simple (AKA simple sugars provides vitamins/minerals• Complex (AKA starches helps growth/health
Sugar/Refined foods are “Bad Carbs” because:• Taste Good• Has excess calories• Easy to get your hands on• Aren’t too filling• Come in large portions
Carbohydrates
Contains co2, oxygen and hydrogen Other nutrients effect carbs entering
your body Carbs are absorbed into your
bloodstream Sources:• Grains, fruits, vegetables, candy, etc…
Carbohydrates
An important part of a healthy diet Two types:• Unsaturated (healthy)(plant foods, fish etc…)
provides energy for the body• Saturated (unhealthy) (cheese, meat etc…)
raises cholesterol/risk of heart disease Healthy fats supply nutrients for
growth/energy• Absorption and metabolism of some nutrients• Used for building membranes around every
cell Unhealthy fats should be limited however
essential
Fats
Back up energy source Fuels the body and helps absorb vitamins • vitamins A, D, E, K
“Building Blocks’ of hormones Develops brain/nervous system
insulates nervous system tissue Sources:• Meat and alternatives, oils, candy, dairy,
fruit/vegetables
Fats
Builds/maintains/replaces tissue in your
body Used for specialized protein molecules Two types:• Plant (incomplete) missing one or
more essential amino acid• Animal (complete) provides all
essential amino acids
Protein
Builds muscles, skin and bones In every cell/tissue/organ in our
bodies Digestive juices break protein down
into amino acids Blood carries the amino acids to
your cells Sources:• Meats, dairy, vegetables
Protein
Helps your body move things along Keeps digestive system healthy and functioning
properly Important component of a balanced diet Two types:• Insoluble (rice, cereal…) helps prevent constipation Insoluble fibre does not dissolve in water• Soluble (apples, strawberries…) lowers cholesterol
and controls blood sugarSoluble fibre partially dissolves in water
Fibre
Lowers cholesterol, prevents
diabetes/heart disease Makes you feel full Fibre refers to carbohydrates unable to
be digested Sources: From plant-based foods• Grain, fruits, vegetables, nuts
Fibre
Found in foods we eat Helps you grow and develop properly 2 types
Fat soluble Vitamin A, D, E, K Water Soluble Vitamin C, B1, B2, B3, B5, B6 B7, B8, B9 and B-12
Fat-soluble vitamins stored in fat tissues in body and liver
Water-soluble vitamins travel through your bloodstream
D and K are produced by your body
Vitamins
Vitamin A
Helps you see at night Citrus, vegetables, dark green leafy vegetables
Vitamin D For strong bones, forming strong teeth, absorb amount of calcium
needed milk fortified with vitamin D, fish, egg yolks, liver, fortified cereal
Vitamin E Protects cells and tissues from damage whole grains, wheat germ, leafy green vegetables, vegetable oils, egg
yolks, nuts and seeds
Vitamin K Clots blood leafy green vegetables, dairy products, broccoli, soybean oil
Fat Soluble Vitamins
Vitamin C
keeping body tissues, such as gums and muscles in good shape, helps body heal if you get a cut, helps body resist infection
citrus fruits, cantaloupe, strawberries, tomatoes, broccoli, cabbage, kiwi fruit, sweet red peppers
B Vitamins Important in metabolic activity, help make energy and set it
free when body needs it, making red blood cells, makes protein
whole grains, fish and seafood, poultry and meats, eggs, dairy products, leafy green vegetables, beans and peas
Water Soluble Vitamins
Helps your body grow and develop
Helps you stay healthy
2 Types Macrominerals calcium, phosphorus, magnesium, sodium,
potassium, chloride, and sulfur
Trace minerals iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium
Body needs larger amounts of macrominerals than trace minerals
Minerals
Calcium
helps build strong bones dairy products, canned salmon and sardines with bones, leafy
green vegetables,, calcium-fortified foods — orange juice to cereals and crackers
Potassium keeps muscles, nervous system working properly, make sure
amount of water is just right bananas, broccoli, tomatoes, potatoes with skins, leafy green
vegetables, citrus fruits, dried fruits, legumes and peanuts
Macromineral
Iron
transport oxygen from lungs to rest of body meat, tuna and salmon, eggs, beans, baked potato with skins,
dried fruits, leafy green vegetables, whole and enriched grains
Zinc helps immune system, helps with cell growth and helps heal
wounds beef, pork, lamb, legumes and peanuts
Trace Minerals
Your body is 65% water
Can't survive for more than a few days without it
Help digest your food and get rid of waste needed for digestive juices, urine (pee), and poop
Not having enough water is called dehydration keeps you from being as fast and as sharp as you'd like to be
Water and milk are the best choices for fluids Fruit and vegetables include water
Water
http://kidshealth.org/kid/stay_healthy/food/vitamin.html#cat119 http://kidshealth.org/kid/stay_healthy/food/minerals.html#cat119 http://kidshealth.org/kid/stay_healthy/food/water.html#cat119 http://www.kids-science-experiments.com/waterfacts.html http://www.livestrong.com/article/206223-vitamin-facts-for-kids/ www.kidshealth.org www.cdc.gov/nutrition/everyone/basics/protein.html www.historyforfoods.org http://www.cyh.com/HealthTopics/HealthTopicDetailsKids.aspx?p=335&np
=284&id=1431#4 http://fibrefacts.com/children_and_fibre.html http://www.helpwithcooking.com/nutrition-information/dietary-fibre.html http://pubs.cas.psu.edu/freepubs/pdfs/uk088.pdf http://kidshealth.org/parent/growth/feeding/fiber.html http://answers.yahoo.com/question/index?qid=20071105171037AAMVonO
Bibliography