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Nutrition and YOU

Nutrition and YOU. Carbohydrates Fats Proteins Fibre Vitamins Vitamins(detailed) Minerals Minerals(detailed). Carbohydrates. Main provider of energy Two different types simple (sugars – fast energy) complex (starches – slow energy)

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Nutrition and YOU

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  1. Nutrition and YOU Carbohydrates Fats ProteinsFibre Vitamins Vitamins(detailed) Minerals Minerals(detailed)

  2. Carbohydrates • Main provider of energy • Two different types • simple (sugars – fast energy) • complex (starches – slow energy) • Sources: Grains, Noodles, Candy, Fruits, Veggies, etc. • Produce glycogen, excess turns to fat • Unrefined grains also give fibre (for digesting)

  3. Fats • Provides quick bursts energy • Helps absorb vitamins • Keeps body warm + helps cells work • 3 Types of Fat • Unsaturated (good fat: gives energy) • Saturated (medium fat: mild heart disease) • Trans (bad fat: severe heart disease) • Sources: oils, dairy, meats, baked goods, etc. • Good amount/day = 30%

  4. Protein • Grows muscles, skin, & organs • Repairs broken cells and builds new ones • In body except bile and pee • 2 types of Protein • Complete (all amino acids) • Incomplete (some amino acids) • Sources: Meats, veggies, fruits, beans, dairy, etc. Soybeans= only plant complete protein • Incomplete= complete when eaten with missing acids

  5. Fibre • Helps digestion, feels full when eaten • Lowers blood cholesterol + risk of disease • 2 types • Water soluble fibre (dissolves in water) • Insoluble fibre (doesn’t dissolve in water) • Sources: Whole-grains, almonds, artichokes, apples etc. • Carbs + Fibre diet= awesome (no calories) • slows sugar absorption, regulates insulin level

  6. Vitamins • Do various actions, depending on the vitamin • Not produce by body, found in food • 2 major types: • Fat soluble (stay longer) • Water soluble (leave body faster (through pee)) • Some common vitamins: A,B,C,D, and E • Sources: veggies, fruits, meats(detailed next slide) • Some fat soluble vitamins stay 6 months!

  7. Vitamins(detailed) • Common vitamins A~E • A (see better at night + color vision) • B (easier metabolism, makes red blood cells) • C (prevents cell decay, resist infection, heal wounds) • D (helps form bones, absorb calcium easier) • E (like B+C + protects lungs from polluted air) • Sources: • A: orange fruits and veggies, leafy greens, etc. • B: whole wheat, leafy greens, seafood, dairy, etc. • C: fruits with sour sweet taste (citrus fruits), etc. • D: milk, fish, liver, etc. • E: whole grains, sardines, leafy greens

  8. Minerals • Keeps healthy body, some similar to vitamins • Forms muscles, bones, nerve connections, etc. • 2 Types • Macro minerals (body needs many) • Trace minerals (body needs little) • Also not produced by body • Some macro minerals: calcium, sulphur, sodium • Some trace minerals: iron, copper, zinc

  9. Minerals(detailed) • Some common ones: • Calcium (strengthens bones) • Sodium (regulates fluids + blood pressure) • Iron (with copper, makes red blood vessels) • Copper (helps nerves, bones,) • Potassium (muscle activity, carb “processing”)

  10. Water • Body= 60% water • Moves fluids around body (+wastes) • 2 Types • Salt water (not drinkable) • Fresh water (drinkable) • Sources: fruits, veggies, lakes, etc… • Hydrates body, keeps cells working

  11. Bibliography • http://simple.wikipedia.org/wiki/Carbohydrate • http://kidshealth.org/kid/stay_healthy/food / • http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3484237/k.D734/Healthy_living__Dietary_fats_oils_and__cholesterol.htm • http://www.nlm.nih.gov/medlineplus/ency/article/002467.html • www.thefoodchart.com/dietary-minerals.php

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