1. Nutrition Knowledge By: Lily Ballantyne Block: 1

2. 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…

3. 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

4. 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

5. 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…

6. 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

7. 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

8. 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

9. Bibliography  http://www.healthykids.nsw.gov.au/recipes/facts-about-fats.aspx http://www.healthykids.nsw.gov.au/recipes/facts-about-fats.aspx  http://www.eatrightontario.ca/en/Articles/Heart-Health/Facts-on-Fats http://www.eatrightontario.ca/en/Articles/Heart-Health/Facts-on-Fats  http://kidshealth.org/kid/nutrition/food/fat.html# http://kidshealth.org/kid/nutrition/food/fat.html#  http://www.helpguide.org/life/healthy_diet_fats.htm http://www.helpguide.org/life/healthy_diet_fats.htm  http://kidshealth.org/kid/stay_healthy/food/carb.html#\ http://kidshealth.org/kid/stay_healthy/food/carb.html#\  http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/carbohydrates. htm http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/carbohydrates. htm  http://fibrefacts.com/children_and_fibre.htmlhttp://fibrefacts.com/children_and_fibre.html  http://kidshealth.org/teen/food_fitness/nutrition/fiber.html http://kidshealth.org/teen/food_fitness/nutrition/fiber.html  http://kidshealth.org/kid/stay_healthy/food/minerals.html http://kidshealth.org/kid/stay_healthy/food/minerals.html  http://kidshealth.org/kid/stay_healthy/food/vitamin.html# http://kidshealth.org/kid/stay_healthy/food/vitamin.html#  http://kidshealth.org/kid/nutrition/food/protein.html# http://kidshealth.org/kid/nutrition/food/protein.html#  http://www.cyh.com/HealthTopics/HealthTopicDetailsKids.aspx?p=335&np=284&id=1 431#3 http://www.cyh.com/HealthTopics/HealthTopicDetailsKids.aspx?p=335&np=284&id=1 431#3  http://www.my-kids-best-fitness-and-nutrition.com/protein-facts.html http://www.my-kids-best-fitness-and-nutrition.com/protein-facts.html  http://lifestyle.iloveindia.com/lounge/how-does-water-help-the-body-1585.html http://lifestyle.iloveindia.com/lounge/how-does-water-help-the-body-1585.html  http://kidshealth.org/kid/nutrition/food/water.html http://kidshealth.org/kid/nutrition/food/water.html  http://water.epa.gov/learn/kids/drinkingwater/water_trivia_facts.cfm http://water.epa.gov/learn/kids/drinkingwater/water_trivia_facts.cfm