1. Essential nutrients Michael Twamley & Angus Lin Computers 8

2. Carbohydrates Provide energy to body Makes healthy food mouth watering 2 types Simple: sugar(fast burning) candy, fruit & milk products Complex: starch (slow burning) grains, beans & veggie products

3. Carbohydrates Refined grain & sugar cause blood sugar spike About half of calories in diet I gram= 4 calories Excess carbs turn into fat Fibre is an indigestible carb Easy to meet fibre requirements

4. Fat Insulates body Stored energy when not used Develops nervous system 3 types Saturated: bad fat Meat, eggs, butter, etc… Complex: starch (slow burning) Avocados, fish, nuts etc…

5. Fat Trans fat: bad fat Margarine, deep fried foods etc... Trans lowers good cholesterol Saturated fat increase cholesterol meat products eggs, butter, beef etc… Unsaturated fat- no health benefits on its own 40 types of fats in saturated/unsaturated 1 gram=9 calories

6. Protein Builds and maintains body tissue In-nuts fish, poultry, meat etc… Vegetable and meat protein same Muscle and organs mostly made of protein Moves body parts Body breaks protein into amino acids Acids form into protein again

7. Protein 22 acids important to humans 13 body makes itself Other 9 from protein rich foods Half of non water body mass More active more protein breakdown Every pound 1 gram of protein per day protein= 4 calories

8. Fibre Fights disease Helps digestive system run Prevents colon cancer Prevents heart disease Helps over eating Found in grains Recommended 25grams per day

9. Vitamins 2 Categories - Fat soluble (dissolved in fat) - Water soluble (dissolved in water) Assists Enzymes to digest Carbs, Protein, Fat. Help Growth Organic substance from plants/animals

10. Vitamins(Fat Soluble) Types & Uses: A – Proper Immune System, healthy teeth, eyes, and skin (carrots, yam, yellow orange fruits, etc.) D – Strong teeth/bones (Salmon, tuna, dairy prod. etc.) E – Stable cell membrane (Tofu, soy bean, nuts, etc.) K – Helps blood clot (green leafy veg. oats, etc.) Stored in liver Small amounts

11. Vitamins(Water Soluble) Types & Uses: B1 – Nerve functioning, Carb. metabolism (Whole grain, lean meat, bean, etc.) B2 – Formation of red blood cells (Cereals, green leafy veg. poultry, etc.) B6 – Protein metabolism, Synthesis of hormones (Whole grains, Cereals, fish, etc.) B12 – Healthy nerve, production of red blood cells (Ham, clams, low fat dairy prod. etc.) C – Strengthens Immune System, heals wounds, reducing cholesterol (Citrus fruits, berries, peppers, etc.) Can’t store in body, need daily supply.

12. Minerals 2 Categories - Macro minerals (small amount) - Trace minerals (larger amount) Assist growth and health Inorganic material from soil

13. Minerals(Macro) Types and Uses: Calcium – formation of bones and teeth, and supports blood clotting (milk, yogurt, cheese, tofu, etc.) Magnesium – muscular contraction, nerve impulse transmission, immunity (spinach, broccoli, artichokes, etc.) Potassium – maintains fluid and electrolyte balance, cell integrity (tomato juice, avocado, banana, etc.)

14. Minerals(Trace) Types and uses: – Chromium – Help release energy from glucose (vegetable oils, whole grains, nuts, etc.) – Copper – Absorption and utilization of iron (meats, water, etc.) – Iron – carries oxygen through body's cells (artichokes, parsley, spinach, broccoli, etc. – Iodine – help regulate growth, development and metabolic rate (salt, seafood, bread, milk, cheese, etc.) – Zinc – produce genetic material and proteins, taste perception, wound healing (green beans, tomato, oysters, shrimp, crab, tofu, etc.)

15. Water(H2O) The water in: Blood help red blood cells carry oxygen Stomach/intestines helps digestion Urine helps remove wastes Sweat helps cools body

16. Bibliography http://EzineArticles.com/392865 http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/carbohydrates.ht m http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/carbohydrates.ht m http://kidshealth.org/kid/stay_healthy/food/protein.html http://www.thefreedictionary.com/FAT http://www.bodyhealth.com/html/biobuilde/key.asp http://diabetes.about.com/od/carbohydratefaq/f/typesofcarbs.htm http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/carbohydrates.ht ml http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/carbohydrates.ht ml http://kidshealth.org/teen/food_fitness/nutrition/vitamins_minerals.html http://www.buzzle.com/articles/list-of-vitamins-and-what-they-do.html http://www.health-benefit-of-water.com/nutrition-fact.html http://www.cyber-north.com/vitamins/vitaminb.html http://www.girlshealth.gov/nutrition/basics/minerals.cfm http://hubpages.com/hub/vitamins-and-minerals http://www.ehow.com/facts_5502179_list-vitamins-used.html