Supplies food energy for your body Types of carbs –Simple carbohydrates (sugars) in sugar from a sugar bowl, fruit, and milk –Complex carbohydrates (starches) in grain products such as bread, crackers, pasta, and rice
250 grams of carbs per day 4 calories for each carb Too many can cause high blood sugar Can be converted into glucose The bodies primary source of energy Left over carbs stored in the liver and muscles
Gives insulation for organs Types of fats –Unsaturated Fats in plant foods and fish –Saturated Fats in animal products such as meat, butter, cheese and milk –Trans fats Margarine, snack foods, baked goods, and fried foods
Important for healthy growth Gives insulation against extreme temperature Men need around 90 grams per day Women need around 65 grams per day Transports oxygen to every cell in your body
Helps build bones Types of protein –Complete From animals such as meat and milk –Incomplete From vegetables Repairs muscle Grows tissue
Regulates Hormones Controls Metabolism Defends against illness Makes up your body 1 gram of protein for each Kg of your body each day Most protein is burned as calories
Indigestible carbohydrates Two types: –Soluble Fibre Fruits, vegetables, and grains. Stabilizes blood sugar –Insoluble Fibre Wheat bran, dried beans, whole grains and seeds Prevents constipation Helps weight loss
Prevents colon cancer, constipation, and increases insulin levels Also known as “roughage”
Many types of vitamins –Vitamin D Helps bones develop milk and other dairy –Vitamin A Helps vision Carrots and other orange fruits and vegetables –Vitamin C Helps with healing cuts Oranges and other citrus fruits –Vitamin B’s Helps body make protein and energy in leafy green vegetables
Two types –Fat soluble~Stored in fat Vitamin A, D, E, and K –Water soluble~Flow through blood stream All of Vitamin B’s (B1, B2 etc.) Need a variety of vitamins
Many types of minerals –Calcium Dairy Helps with growth of bones –Chloride Salt and salty vegetables I.E. olives, kelp etc. Controls flow of fluid in body, regulates acids in body, forms part of acid in stomach –Magnesium Found in all types of food Helps with formation of bone and teeth, relaxes muscles, Produces energy
–Phosphorus Meat, poultry, and fish Formation of bone and teeth, kidney function, cell growth, and heart contraction –Potassium Fruit, vegetables, whole grains Growth of body, building of bones, nerves, and heart activity. –Sodium Salt Produces acid in stomach –Sulphur Protein foods such as eggs, garlic, and Brussels sprouts Disinfect body, assist immune system, fights aged related disease.
More than two-thirds of body weight –Brain 95% water –Blood 82% water –Lungs 90% water Dehydration if there is a 2% drop in water supply. Two parts hydrogen, one part oxygen.
Many functions –Lubricant –Base of saliva –Forms fluids around joints –Regulates body temperature –Moves food through intestine more easily eliminating constipation –Regulates metabolism Drinking eight glasses of water daily decreases risk of –Colon cancer by 45% and bladder cancer by 50%
20% of water from food, 80% from beverages Water is contained in virtually all food especially fruits and vegetables