Essential Nutrients

Essential Nutrients By: Brayden MacRae Unruh

carbohydrates • provide energy • 2 types • simple (sugars) • Complex (starches) • They are 50% of the calories you have • Starches are healthier than sugars • Sources: grains, fruit, veggies, dairy, etc.

Fats • kids, especially, need a certain amount of fat in their diets so the brain and nervous system develop correctly • kids older than 2 should get about 30% of their daily calories from fat • Source of energy • 3 types • Unsaturated (good) • Saturated (bad) • Trans (terrible) • Sources:

Protein • Helps repair cells • Builds, maintains, and replaces tissue • Makes digestive juices go to work • 2 types • Complete • Incomplete • Dairy, Poultry, Nuts, Seafood, etc.

Vitamins • Vital for biochemical reactions • All food groups contain them • Fresher foods have more • There are many, including A,B,C,D,E,K • 2 types: • -Fat soluble (stay stored in body) • -Water soluble (travel through bloodstream) • Sources: Nuts, Dairy, Fruit, etc.

Minerals • Help you grow, develop and stay healthy • 2 types • Macro (sodium, potassium, calcium, etc…) • Trace ( iron, fluoride, zinc, etc…) • Macro means large in Greece, and you need a large amount of macro minerals • Zinc helps your immune system • Potassium helps your muscles and nerves • Sources: broccoli, cheese, eggs, etc.

Fiber • Foods with fiber are filling • Prevents certain diseases • Prevents constipation • Lower’s blood cholesterol • 2 Types • Soluble (citrus fruits) • Insoluble (fruits and vegetables) • Sources: whole grain breads, cereals and fruits

Water • 70% of our body • Important to every cell in the body • key role in the chemical process • Lost from the body through waste removal • When you exercise you need more water • Basic element of life • Allows your body to function

Bibliography • http://www.google.ca/imghp?hl=en&tab=wi • http://kidshealth.org/

Essential Nutrients