1. By: Rachel Paxton And Betty Chou
Essential Nutrients
By:
Rachel Paxton
And
Betty Chou

2. Carbohydrates 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

3. 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…

4. Fats 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

5. 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

6. Protein 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

7. 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

8. Fibre 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 sugar
Soluble fibre partially dissolves in water

9. 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

10. Vitamins 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

11. Fat Soluble Vitamins Vitamin A Vitamin D Vitamin E Vitamin K
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

12. Water 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

13. Minerals 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

14. Macromineral Calcium Potassium 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

15. Trace Minerals Iron Zinc 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

16. Water 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

17. Bibliography