2. Most foods contain carbohydrates The major source of energy for the body Two types of carbohydrates simple and complex Two types of carbohydrates simple and complex 45-65% of your total daily calories come from carbohydrates. Sugars are simple carbohydrates Complex carbs are starches

3. Fat is an important part of a healthy diet Kids older than 2 should get about 30% of their daily calories from fat Fats transport oxygen to every cell in your body Trans and saturated fats are unhealthy Natural fats are the fats that benefit your body

4. Protein makes hemoglobin which is part of red blood cells that carries oxygen to all parts of the body Your muscles, your organs, and your immune system are made up mostly of protein Protein can be burned as a source of calories Too much will be burned as calories or stored as fat Beef, poultry, fish, eggs, dairy products, nuts, seeds, and legumes like black beans and lentils contain protein

5. Dietary fibre is the part of the plants we eat that we cannot fully digest Fibre keeps your digestive system healthy Two main types of fibre are water soluble and water insoluble Two main types of fibre are water soluble and water insoluble Soluble fibre helps to lower blood cholesterol and to control blood sugars Insoluble fibre helps prevent constipation, keeps the digestive system healthy, lowers risk of certain cancers

6. Vitamins are vital organic compounds required by an organism for healthy survival Vitamin A aids a cell and tissue growth Vitamin E can function as antioxidants Vitamin B vital for brain function and preventing heart disease Vitamin C protects against almost every illness from the common cold to cancer Vitamin D is produced by the body itself from sunlight hitting the skin

7. Minerals are substances like calcium, phosphorus, iron, and zinc that are found in rocks and the soil There are 16 different minerals that are known to be needed in our diets Minerals are grouped as macro minerals and trace minerals Macro minerals are needed in large amounts in the diet Trace minerals are needed in small amounts in the diet

8. Most adults should drink eight 8-ounce glasses a day You lose about 2.5 litres of water a day Helps deliver vitamins and nutrients to different parts of your body Your body is comprised of 70% water Transports oxygen to your cells, removes waste, and protects your joints and organs Made up of two hydrogen atoms and one oxygen atom