THURSDAY SEPTEMBER 18 STOP… ON YOUR WAY FROM PUTTING YOUR PHONE AND BOOK BAG UP, GET A YELLOW PAPER AND A CALCULATOR OFF OF THE DEMONSTRATION TABLE PLEASE.

VITAMINS

VITAMINS o No CALORIES= No ENERGY o FUNCTION: Complex organic substance needed in SMALL amounts for normal o GROWTH o MAINTANCE o REPRODUCTION FOOD o SOURCES: most all FOOD sources D SUN. o 1 Vitamin manufactured by the body- Vitamin D… it is also manufactured by the SUN. Think Sunny –D!

FATS. Fat Soluble- transported to where it needs to go through FATS. HOLD Your body will HOLD onto excess. Ex… A, D, E & K Vitamin A, D, E & K Water Soluble- dissolves in and is transported through water to where it is needed. ELIMINATE Your body will ELIMINATE (pee-out) any excess. C & B complex vitamins Vitamin C & B complex vitamins. If you don’t recognize the name & it’s not Vitamin A,D,E,K or Vitamin C, then it is a B Vitamin (Riboflavin, Thiamine, etc…) VITAMINS

Sources of Fat-Soluble Vitamins

MINERALS NO CALORIES= NO ENERGY FUNCTION: Inorganic substance that becomes part of: BONES BONES SOFT TISSUE SOFT TISSUE BODY FLUIDS BODY FLUIDS regulate Also help regulate body functions FOOD SOURCES: Most FOOD sources

Macro: +100 mg/day TEETH & BONES Calcium- helps build strong TEETH & BONES Phosphorus Magnesium TEAM. Sodium, Chloride & Potassium work together as a TEAM. Trace: 100 mg/day RED BLOOD CELLS Iron- helps build RED BLOOD CELLS Zinc Iodine Flouride MINERALS Potassium help keep your muscles from cramping.

Help reduce or slow the damaging affects on cells in our body by toxins or “free radicals”. This helps reduce your risk for developing certain cancers and other medical conditions such as arthritis and some heart problems. Add more fruits and vegetables of any kind to your diet. It'll help your health. Some foods are higher in antioxidants than others, though. beta-carotene, vitamin C, and vitamin E. The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You’ll find them in colorful fruits and vegetables, especially those with purple, blue, red, orange, and yellow hues Beta-carotene and other carotenoids: apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon Vitamin C: berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mango, nectarine, orange, papaya, snow peas, sweet potato, strawberries, tomatoes, and red, green, or yellow peppers Vitamin E: broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds These foods are also rich in antioxidants: Prunes Apples Raisins Plums Red grapes Alfalfa sprouts Onions Eggplant Beans ANTIOXIDANTS:

WATER NO CALORIES= NO ENERGY 50-75% of your body weight 54% of water intake comes from liquids 37% of water intake comes from blood DIGESTION, JOINTS, BODY TEMPERATURE FUNCTION: aid in proper DIGESTION, cell growth, lubricates JOINTS, regulates BODY TEMPERATURE LIQUIDS, VEGETABLES, FRUITS, JUICE, MILK, SOURCES: LIQUIDS, VEGETABLES, FRUITS, JUICE, MILK,

TOP 8 FOODS THAT CONTAIN WATER…