N UTRITION Esmee Smit-Anseeuw & Emma Poropat

C ARBOHYDRATES Source of energy 50% daily calories 2 types: simple, complex High carbohydrate foods: Complex: grains, veggies, etc. Potatoes, rice, whole wheat, corn Simple: dairy, fruit, sweets, etc. Milk, lollipops, oranges

C ARBOHYDRATES ( CONT.) Simple Also called sugars Feel hungry soon Worse Complex Also called starches Feel full longer Made of multiple simple carbohydrates Better

F ATS Fuels body Develops brain and nervous system Insulate nervous system tissue Help absorb vitamins 30% daily calories from fat Some fats are good

F ATS ( CONT.) 3 types: Unsaturated Good for heart E.g. Plant foods, fish, etc. Saturated  Increase risk of heart disease E.g. Butter, cheese, meat, etc. Trans  Also called hydrogenated Increase risk of heart disease E.g. Margarine, baked/fried/snack foods, etc.

P ROTEIN Builds & maintains body tissues E.g. Heart, organs, bones, etc. Made of amino acids Digestive juices break it down into amino acids Reused to make needed proteins 22 types of amino acids 13 produced by body 9 needed Examples: Dairy products, beef, poultry, fish, eggs, seeds, nuts, legumes, etc.

P ROTEINS ( CONT.) 2 types Complete  has 9 essential amino acids E.g. Meat and milk Incomplete  lacks +1 essential amino acid E.g. Most vegetables Rice= Incomplete Beans= Incomplete Rice + Beans = Complete

F IBRE Helps digestive system E.g. Fruits, vegetables, grains, cereal, etc. 2 types: Soluble (grains) Partially dissolves in water Lowers cholesterol Insoluble (fruits & veggies) Doesn’t dissolve in water Helps with constipation

V ITAMINS Builds tissues and cells 2 types Fat soluble A, D, E and K Dissolve in fat Water soluble C and B Dissolve in water Required organic compound Needed in small amounts for good health Replaced often, don't stick around

V ITAMINS ( CONT.) Fat soluble vitamins A, D, E and K D helps strengthen bones E.g. Egg yolks, fish oils and milk A helps eyesight E.g. Milk, eggs, liver, carrots, cantaloupe, mangos, etc… E protects cells and tissues E.g. Vegetable oils, nuts, avocados, wheat germ, etc… K is needed for proper bone formation and blood clotting E.g. Kale, spinach, turnip greens, etc… Stored in fat tissues of body and liver

V ITAMINS ( CONT.) Water soluble vitamins C and B B helps make protein, energy and red blood cells E.g. Whole grains, fish & seafood, meats, eggs, dairy products, etc.. C is needed to form collagen (a tissue) holds cells together Essential for healthy bones, teeth and blood vessels. E.g. Red berries, kiwi, bell peppers, tomatoes, broccoli, spinach, etc… Pass through body, travel through bloodstream

M INERALS Essential for human metabolism Multiple functions 2 types Macro Minerals – BIG Trace Minerals – small Nutrients that body needs to grow and develop Vital components of food Without proper minerals vitamins are useless Vital components of food

M INERALS ( CONT.) Macro Minerals Body needs larger amounts Made up of calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur Calcium - vital for healthy teeth and bones Maintains nerve and muscle function Lowers blood pressure E.g. Dairy, leafy greens, canned salmon, crackers, etc… Magnesium - necessary for the functioning of all muscles E.g. Pumpkin seeds, chocolate, halibut, etc…

M INERALS ( CONT.) Trace Minerals Needs a tiny bit of each one Made up of iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium Iron – carries oxygen throughout body E.g. Red meat, tuna, dried fruits, eggs, etc… Sodium - regulates body's water balance E.g. Fish, cheese, beets, etc… Zinc - protects the immune system E.g. Oysters, dark chocolate, peanuts, etc…

W ATER Removes dangerous toxins Carries oxygen to all the body cells Helps digest food and gets rid of waste Makes up 60-70% of entire body Without body stops working properly (Dehydration) Food examples: Fruits, vegetables, beverages

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