Nutrition By Dean and Chris

Carbohydrates Provides food energy Aids with brain & muscle functions 2 types –Simple –Complex Should make up 60% of diet Sources –Bread, pasta, fruit and veggies, candy, etc…

Carbohydrates 2 When not needed body stores in liver & muscles Have both simple and complex carbohydrates Breakdown of fat acids preventing ketosis (disease) Spares use of protein for energy

Water About 70% of your body is composed water Primary component of every cell in bodies Primary component of all body fluids –Blood –Saliva Person who weighs 150 pounds = –80 quarts of water (approximate)

Fibre Can’t be broken down or absorbed by bodies Types of fibres: –Soluble; gums, pectin, oat bran –Insoluble; cellulose, hemi cellulose, lignin Dietary helps move wastes through intestines

Fats Helps nutrient absorption, & nerve transmission Types of fats: –Monounsaturated –Polyunsaturated –Saturated –Trans Uses fat as fuel source Major storage form of energy in bodies 25% of weight average

Examples of Foods that contain Fats –Butter –Oil –Nuts –Meat –Fish –Some dairy products

Proteins Helps: –Muscle development –Strength –Athletic performance Make outer layers of hair, nails & skin Build up keep up replace body tissues Examples –Egg –Milk –Meat –bananas

Vitamin A Is known as the anti-effective vitamin Vital for growth and repairs Strengthens immune system Sources –Butter, Cheddar cheese, eggs. Overdose causes night blindness & scaly skin.

Vitamin C Lowers your cancer risk Works against high blood pressure Found in fresh fruits Sources –Oranges, Kiwi, strawberries, papaya.

Vitamin D Dissolves in body fat Found in food and ultraviolet rays from the sun Helps keep bones strong Without, bones turn brittle & soft Main function is to maintain normal blood level Sources -Fried cod roe, Grilled sardines, cod liver oil

Vitamin E Fat soluble vitamin Exists in eight different forms Prevents blood vessels from sticking together. Helps promote clear, flexible, blood vessels Sources –Sun flower seeds, Safflower oil, wheat gram oil

Iron Carries oxygen to all cells in the body Helps healing process Increases strength to prevent infections Vitamin C rich foods help absorb iron Sources – curry powder, ground ginger, sesame seeds

Calcium Major component in daily health Mineral needed at great quantities Helps smooth function muscles & nerve function Lack of calcium causes rickets & bone formation Sources –Parmesan cheese, sesame seeds, steamed tofu

Zinc A essential mineral found naturally in some foods. Helps –Growth and development –Healthy skin Sources –Crab, lobster, chicken legs, baked beans

Bibliography dbid=109#functionhttp:// dbid=109#function supplements.info.nih.gov/FactSheets/Zinc.asp#h3http://dietary- supplements.info.nih.gov/FactSheets/Zinc.asp#h3 supplements.info.nih.gov/FactSheets/Zinc.asp#h1http://dietary- supplements.info.nih.gov/FactSheets/Zinc.asp#h1

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