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Essential Nutrients

Essential Nutrients. Emily Topolnisky Computers 8. Carbohydrates. Provides energy Two Types; 1.) Simple  Sugars 2.) Complex  Starches 50% of diet Refined  processed; removing important nutrients. Unrefined  still contain nutrients.

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Essential Nutrients

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  1. Essential Nutrients Emily Topolnisky Computers 8

  2. Carbohydrates • Provides energy • Two Types; 1.) Simple  Sugars 2.) Complex  Starches • 50% of diet • Refined  processed; removing important nutrients. • Unrefined  still contain nutrients. • Sources: whole grains, vegetables, dairy, etc…

  3. Fats • Building blocks of hormones • Insulates nerve & body tissue • Three Types; 1.) Unsaturated Fats  plants & fish; heart health 2.) Saturated Fats  store products; mild cholesterol 3.) Trans Fats  processed & fried; bad cholesterol • 30% of diet = unsaturated fats • Sources: lean meats, heart healthy oils, fish…etc…

  4. Proteins • Builds, replaces & maintains body tissue • Makes red blood cells • Two Types; 1.) Complete  has amino acids 2.) Incomplete  lacks amino acids • 10% - 20% of daily requirements • Calculate daily proteins = weight (lbs.) x 0.5 • Sources: meats, dairy, and vegetables

  5. Vitamins • Substances for growth and development of body • Responsible for different bodily functions • Create/protect cells • Strong bones • Etc… • Two Types; 1.) Water Soluble  dissolved in water • Vitamins B (B1, B2, B6, B12, niacin, folic acid, biotin, & pantothenic acid) & C • 2.) Fat Soluble  dissolve in fat • Vitamins A, D, E & K • Sources: fruits, vegetables, meats, etc…

  6. Minerals • Help the body’s growth, development & health • Responsible for different functions; • Strong bones • Nerve impulses • Etc… • Two Types; 1.) Macro Minerals  body requires large amounts • Potassium • Calcium • Etc… 2.) Micro Minerals  body requires small amounts • Iron • Zinc • Etc… • Sources: Fruits, leafy greens, etc…

  7. Fibre • Absorbs nutrients & process food • Lowers blood cholesterol • Two Types; 1.) Insoluble  helps bowel movement • (Example; whole grains, fruits with edible seeds, etc…) 2.) Soluble  lowers cholesterol • (Examples; all fruits and vegetables, etc...) • About 18 g of fibre per day • Sources: Grains, fruits, vegetables, etc…

  8. Water • Transports nutrients & wastes • Removes toxins • Reduces joint/back pain • The body is 60% - 70% water • 1.5 – 2 L of water is needed daily • Sources: water, high water content foods, etc…

  9. Bibliography • http://kidshealth.org/kid/nutrition/food/carb.html • http://www.historyforkids.org/learn/food/carbohydrates.htm • http://kidshealth.org/kid/stay_healthy/food/fat.html • http://www.nlm.nih.gov/medlineplus/dietaryfats.html • http://kidshealth.org/kid/stay_healthy/food/vitamin.html • http://kidshealth.org/kid/stay_healthy/food/minerals.html#cat119 • http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/fibre.htm • http://www.allaboutwater.org/

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