Nutrition

1. Nutrition By: Alison & Rachel

2. Table of Contents Carbohydrates Fats Protein Fibre Vitamins Minerals Water Bibliography

3. Carbohydrates Body’s source of energy/nutrients Necessary for function of cells, tissues, organs Body changes to glucose (blood sugar) Carbs  insulin  energy Too much can cause health problems Provides bulk of calories in diet Improves metabolism Provide good sources of fibre Whole grains better choice than refined

4. Carbohydrates (Cont.) Helps function of: -immune system -pathogenesis -development -fertilization -blood clotting 2 Types: - Complex [starchy foods] - Simple [natural / refined sugars Sources: -Complex = whole grain breads/cereals, starchy vegetables, legumes -Simple = fruits, vegetables, milk products

5. Fats Major storage form of energy in body Helps develop brain & nervous system in kids Absorbs vitamins Fuel source Provides essential fatty acids Too much = negative effects Moderate amount = good health Effects cholesterol levels Provides taste to foods

6. Fats (Cont.) Fat intake per day: 25-30% of total calories Types: -saturated [“bad” fats] -polyunsaturated [“good” fats] -monounsaturated [“good” fats] -trans fatty acids [“bad” fats] Sources: butter, oil, nuts, meat, fish, some dairy products  Butter Statue

7. Protein Builds up, maintains, and replaces tissues Repairs and reproduces cells In every living tissue in body In all bodily fluids –except bile and urine Specialized protein molecules with specific jobs Supplies amino acids Too much = diseases, kidney strain Maintains muscle and bone mass, immune system, prevents fatigue

8. Protein (Cont.) Amino acids = fundamental building blocks for protein Manufactures hormones, antibodies, enzymes, and tissues Types: -complete (all amino acids) -incomplete (some amino acids) Sources: beef, poultry, fish, eggs, dairy products, nuts, seeds, and legumes like black beans, lentils

9. Fibre Type of carbohydrate that body can’t digest Increases sense of fullness Dietary fibre found in foods Fibre found in plants helps: weight control, digestion, constipation, diverticulosis, diabetes, and heart disease Too much interferes with absorption of minerals Types: -soluble -insoluble Sources: whole grains, vegetables, fruit, legumes (beans, peas, lentils), nuts, seeds

10. Vitamins • Essential for metabolism, growth and body functioning • Assists -bones - sight - healing -energy -protein • Thirteen vitamins -A -B ( 8 different types ) -C -D -E -K • In vegetables, fruits, dairy and meats

11. A and B A • maintains teeth, skeletal/soft tissue and skin • eggs, meat, dairy products, fish and carrots Side Effects Excess- birth defects and vitamin A poisoning Lack of-infectious diseases and vision problems. B 1.aids in carbohydrate, fat, and protein synthesis 2. assists in hormone production 3. increases energy production 4. maintains a healthy nervous system 5. assists in the growth of the body • All 4 food groups SideEffects • Exhaustion, depression, anxiety and mental instability

12. C and D C • Function -repair and regenerate tissues -protect against heart disease -aid in absorption of iron -protect against cancers -support healthy immune function • Citrus fruits, berries and vegetables Lack of C- scurvy disease and heart problems D absorbs calcium and maintains many organ systems • Sunlight • HypocalcemicTetanancy - spasms of hands/feet, voice box and cramps and Skin cancer

13. Minerals • Natural inorganic solid with definite • chemical composition • crystalline structure • color • hardness • Types- • Calcium • Iron • Magnesium • Phosphorus • Potassium • Selenium • Sodium • Zinc

14. Calcium • Function -functioning of muscle -Nerve function -bone and tooth • Lack • cause rickets • affect bone and tooth formation • Excess • May cause kidney stones • 1 gram calcium/day needed • cheese, tofu, prawn, spinach, milk, broccoli, almond

15. Iron • Function -Helps carry oxygen to cells -resistance to infection -helps healing • Vitamin C helps absorption of Iron • Excess Iron • stomach upsets • constipation • Kidney damage • Lack of Iron • Iron deficiency disease (Anemia) • Curry, ginger, lentils, soya beans, eggs, beans

16. Water • Wet, pure, necessary, tasteless, liquid resource • Humans 80% fresh water • H2o scientific name • 70% of Earths surface • 3% water on earth is fresh • All known life needs water • Constantly being recycled • Humans consume "drinking water

17. Bibliography http://www.nlm.nih.gov/medlineplus/ency/article/002468.htm http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm http://www.1stholistic.com/nutrition/hol_nutr_protein.htm http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/ http://www.nlm.nih.gov/medlineplus/carbohydrates.html http://kidshealth.org/kid/stay_healthy/food/carb.html http://www.ideamarketers.com/?Understanding_Carbohydrates&articleid=398887 http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/ http://www.indoorclimbing.com/foodfat.html http://www.indoorclimbing.com/foodfat.html

18. Bibliography http://www.veganhealth.org/articles/protein http://www.1stholistic.com/nutrition/hol_nutr_protein.htm http://www.nlm.nih.gov/medlineplus/ency/article/002470.htm