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Nutrition

Nutrition. Esmee Smit-Anseeuw & Emma Poropat. Carbohydrates. Source of energy 50% daily calories 2 types: simple, complex High carbohydrate foods : Complex : grains, veggies, etc. Potatoes, rice, whole wheat, corn Simple: dairy, fruit, sweets, etc. Milk, lollipops, oranges .

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Nutrition

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  1. Nutrition Esmee Smit-Anseeuw & Emma Poropat

  2. Carbohydrates • Source of energy • 50% daily calories • 2 types: simple, complex • High carbohydrate foods: • Complex: grains, veggies, etc. • Potatoes, rice, whole wheat, corn • Simple: dairy, fruit, sweets, etc. • Milk, lollipops, oranges

  3. Carbohydrates(cont.) • Simple • Also called sugars • Feel hungry soon • Worse • Complex • Also called starches • Feel full longer • Made of multiple simple carbohydrates • Better

  4. Fats • Fuels body • Develops brain and nervous system • Insulate nervous system tissue • Help absorb vitamins • 30% daily calories from fat • Some fats are good

  5. Fats(cont.) • 3 types: • Unsaturated  • Good for heart • E.g. Plant foods, fish, etc. • Saturated  • Increase risk of heart disease • E.g. Butter, cheese, meat, etc. • Trans  • Also called hydrogenated • Increase risk of heart disease • E.g. Margarine, baked/fried/snack foods, etc.

  6. Protein • Builds & maintains body tissues • E.g. Heart, organs, bones, etc. • Made of amino acids • Digestive juices break it down into amino acids • Reused to make needed proteins • 22 types of amino acids • 13 produced by body • 9 needed • Examples: Dairy products, beef, poultry, fish, eggs, seeds, nuts, legumes, etc.

  7. Proteins(cont.) • 2 types • Complete  has 9 essential amino acids • E.g. Meat and milk • Incomplete  lacks +1 essential amino acid • E.g. Most vegetables Rice= Incomplete Beans= Incomplete Rice + Beans = Complete

  8. Fibre • Helps digestive system • E.g. Fruits, vegetables, grains, cereal, etc. • 2 types: • Soluble (grains) • Partially dissolves in water • Lowers cholesterol • Insoluble (fruits & veggies) • Doesn’t dissolve in water • Helps with constipation

  9. Vitamins • Builds tissues and cells • 2 types • Fat soluble • A, D, E and K • Dissolve in fat • Water soluble • C and B • Dissolve in water • Required organic compound • Needed in small amounts for good health • Replaced often, don't stick around

  10. Vitamins (cont.) Fat soluble vitamins • A, D, E and K • D helps strengthen bones • E.g. Egg yolks, fish oilsand milk • A helps eyesight • E.g. Milk, eggs, liver, carrots, cantaloupe, mangos, etc… • E protects cells and tissues • E.g. Vegetable oils, nuts, avocados, wheat germ, etc… • K is needed for proper bone formation and blood clotting • E.g. Kale, spinach, turnip greens, etc… • Stored in fat tissues of body and liver

  11. Vitamins(cont.) Water soluble vitamins • C and B • B helps make protein, energy and red blood cells • E.g. Whole grains, fish & seafood, meats, eggs, dairy products, etc.. • C is needed to form collagen (a tissue) holds cells together • Essential for healthy bones, teeth and blood vessels. • E.g. Red berries, kiwi, bell peppers, tomatoes, broccoli, spinach, etc… • Pass through body, travel through bloodstream

  12. Minerals • Essential for human metabolism • Multiple functions • 2 types • Macro Minerals – BIG • Trace Minerals – small • Nutrients that body needs to grow and develop • Vital components of food • Without proper minerals vitamins are useless • Vital components of food

  13. Minerals(cont.) Macro Minerals • Body needs larger amounts • Made up of calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur • Calcium - vital for healthy teeth and bones • Maintains nerve and muscle function • Lowers blood pressure • E.g. Dairy, leafy greens, canned salmon, crackers, etc… • Magnesium - necessary for the functioning of all muscles • E.g. Pumpkin seeds, chocolate, halibut, etc…

  14. Minerals (cont.) Trace Minerals • Needs a tiny bit of each one • Made up of iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium • Iron – carries oxygen throughout body • E.g. Red meat, tuna, dried fruits, eggs, etc… • Sodium - regulates body's water balance • E.g. Fish, cheese, beets, etc… • Zinc - protects the immune system • E.g. Oysters, dark chocolate, peanuts, etc…

  15. Water • Removes dangerous toxins • Carries oxygen to all the body cells • Helps digest food and gets rid of waste • Makes up 60-70% of entire body • Without body stops working properly (Dehydration) • Food examples: • Fruits, vegetables, beverages

  16. Bibliography • http://kidshealth.org/kid/nutrition/food/carb.html • http://kidshealth.org/kid/nutrition/food/vitamin.html • http://www.whereincity.com/medical/minerals/ • http://kidshealth.org/kid/stay_healthy/food/water.html • http://nutrition.about.com/od/hydrationwater/a/waterarticle.htm • http://kidshealth.org/kid/nutrition/food/protein.html • http://kidshealth.org/kid/nutrition/food/fat.html • http://www.askdrsears.com/topics/family-nutrition/facts-about-fats/why-you-need-fats • http://www.carlsonlabs.com/t-vitamin-and-mineral-facts.aspx • http://fibrefacts.com/children_and_fibre.html

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