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Essential Nutrients

Essential Nutrients. Sally Liu Computers 8. Carbohydrates. Provides energy Two types Simple -> Sugars Found in refined sugars (Ex. white sugar in a sugar bowl) Complex -> Starches Found in grains (Ex. Bread, rice, crackers, pasta, ect )

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Essential Nutrients

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  1. Essential Nutrients Sally Liu Computers 8

  2. Carbohydrates • Provides energy • Two types • Simple -> Sugars • Found in refined sugars (Ex. white sugar in a sugar bowl) • Complex -> Starches • Found in grains (Ex. Bread, rice, crackers, pasta, ect) • Refined = removed nutrients and starches (Ex. White bread, white rice, ect) • Unrefined = keeps nutrients (Ex. Whole grain bread, brown rice, ect)

  3. Fats • Stores energy • Three types • Unsaturated • Good for heart health • Found in olive oil, peanut oil, canola oil, albacore tuna, salmon, ect • Saturated • Too much = raised cholesterol and higher risk of heart disease • Found in animal products, such as meat and ect • Trans • Added to extend shelf life • Too much = raised cholesterol and higher risk of heart disease • Found in margarine and ect

  4. Protein • Builds, maintains, and replaces tissue • In beef, poultry, fish, eggs, dairy products, nuts, seeds, and legumes • Makes up most of muscles, organs, hair, nails, ect • Two types • Complete -> contains all 9 essential amino acids • Incomplete -> Missing one for more • 20 amino acids • Body produces 14 • Rest from food

  5. Fiber • Moves food through digestive system • May protect against gut cancer and constipation • Filling with no calories • May lower cholesterol and risk of heart disease • Found in whole grains , fruits (apples, oranges, bananas, berries, prunes, and pears), vegetables (green peas, artichokes, baked potatoes with skin, and legumes), nuts, ect

  6. Vitamins • Many types • Vitamin D • Builds strong bones and teeth • Helps absorbs calcium • Found in milk, fish, liver, ect • Vitamin A • Helps eyesight (night vision, color) • Helps fight infections • Found in orange (carrots, sweet potatoes, ect) and leafy green vegetables (spinach, collards, ect) • Vitamin E • Protects cells from damage • Important for red blood cells health • Found in whole grain, leafy green vegetables, nuts and seeds, ect

  7. Minerals • Helps body grow, develop, and stay healthy • Two types • Macro minerals • Need a large amount • Calcium, phosphorus, magnesium, sodium, potassium, chloride, sulfur, ect • Calcium helps build strong bones and teeth • Found in dairy products, certain seafood, certain vegetables • Iron helps deliver oxygen to your body • Found in meat, seafood, whole grain, ect • Trace minerals • Only needs a tiny bit • iron, manganese, copper, iodine, zinc, cobalt, fluoride, selenium, ect

  8. Water • Makes up more than half your weight • Used in many chemical reactions in body • Used/ found in • Blood • Lymph • Digestive juices • Perspiration • To get rid of waste

  9. Bibliography http://kidshealth.org/kid/stay_healthy/food/carb.html http://www.chem4kids.com/files/bio_carbos.html http://kidshealth.org/kid/nutrition/food/fat.html http://kidshealth.org/kid/nutrition/food/protein.html http://kidshealth.org/parent/growth/feeding/fiber.html http://kidshealth.org/kid/stay_healthy/food/vitamin.html http://www.citytv.com/toronto/citynews/life/health/article/17343--are-vitamins-good-for-your-kids http://kidshealth.org/kid/stay_healthy/food/minerals.html http://kidshealth.org/kid/stay_healthy/food/water.html

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