Nutrition Knowledge By: Lily Ballantyne Block: 1
Water Helps blood & cells (transports nutrients) Digesting food also removing toxic waste Not enough water dehydration Dehydration body retains water 3% Earth’s water is fresh Humans cannot drink salt water Foods: fluids, vegetables, fruits, etc…
Vitamins Help grow and develop, each has special role Fat-Soluble Vitamins: A, D, E & K found in: leafy greens, fish, egg yolks, grains, dairy etc… Water-Soluble Vitamins: B & C found in: citrus fruits, grains, seafood, meats, eggs, dairy etc… Water-soluble Facts:, B Vitamin (B1, B2, B6, B12): energy, Vitamin C: Body tissue Fat-soluble Facts: Vitamin A: eyes, Vitamin D: bones, Vitamin E: protects, Vitamin K: Clots
Protein Protein builds, maintains, and replaces tissues Complete, contains all nine amino acids Found in: meat, eggs, dairy, nuts etc… Incomplete missing 1 or more amino acids Found in: seeds, vegetables etc… skin, muscle, blood, bones etc… made of protein 20 amino acids 9 essential Only substance needed more: water
Fibre Good for you and your bowels Soluble fibre- shown to lower cholesterol Insoluble fibre- not dissolve in water Fiber itself has no calories Lower blood cholesterol, diabetes and heart disease Fibre make us feel full Found in whole-grains, fruits, vegetables etc…
Minerals Growth, develop, health, ex. Bones Macro-mineral calcium, sodium, potassium, chloride, etc… Found in dairy, bananas, tomatoes Trace minerals iron, copper, iodine, zinc, etc… Meat, green vegetables, citrus fruits Calcium is top macro-mineral Not enough health issues Some minerals used to make hormones
Carbohydrates Breaks down into sugars energy Simple carbohydrates: breaks down quicker Found in pastries, sugars, soft drinks, etc… Complex carbohydrates: broken down slowly Found in Bananas, brown rice, vegetables, white bread, white flour, white pasta etc… complex carb usually more nutritious main source of energy, ex. Brain-muscles
Fats Source of energy, healthy growth and development Saturated fats can raise blood cholesterol Found in High-fat cuts of meat, Whole-fat dairy, Lard etc… Unsaturated fats good for heart health ex. Monounsaturated fats, polyunsaturated fats Found in oils, nuts, soymilk etc… Trans fats raise cholesterol & risk of heart disease. Found in Candy bars, snack foods, baked pastries best to eat mainly monounsaturated and polyunsaturated
Bibliography htm htm 431# #3