by: sam bicknell, colton cook carbohydrates main energy source two types: –simple carbohydrates...
Post on 30-Dec-2015
224 Views
Preview:
TRANSCRIPT
Carbohydrates
• Main energy source• Two types:
– Simple carbohydrates • biscuits, cakes and pastries etc…
– Complex carbohydrates • chocolate honey and jams etc…
• How the Body Uses Carbohydrates– breaks down into simple sugars
– For energy
Carbohydrates
• Carbohydrates are sugars/starches• provides energy• needs certain amount to function properly • How much do I need?
– daily diet for adult girls (203g) – daily diet for adult men (275g)
• Good sources – whole-grain cereals – brown rice – whole-grain breads – fruits – vegetables – low-fat dairy
Fats
• Types of Fats:– Saturated fats found in:
• plant foods and fish
– Trans fats found in:
• margarine, restaurant food mostly
– Unsaturated fats found in:
• meat and other animal products
Fats
• Why we need it:– helps kid's bodies grow
– help absorb some vitamins.
– fuel the body
• Some fats aren’t bad for you• Need to have babies
Protein• What is Protein
– made up of long chains of amino acids
• What are Amino Acids– chemical compounds containing
• carbon, hydrogen, oxygen and nitrogen
– 22 types divided into essential and non-essential
Protein
• Types of food you should eat for protein– lean meats and beef
– fish
– egg whites
– beans
– nuts
• Good for muscles
Fibre
• Slows absorption of sugar• Reduces risk of digestive problems• Helps maintain weight or lose pounds• Found in:
– Fruits, vegetables, grains, etc…
• Types:– Soluble fibre (oat bran, vegetables, fruits, etc.. )
• Dissolves in water
• Lowers cholesterol – Insoluble fibre (wheat bran, nuts, beans, peas, etc.. )
• Doesn’t dissolve in water
Fibre• How to get more fibre:
– High fibre cereal– Add fruit to meals– Cut down on white foods, switch to:
• Whole-wheat bread• Crackers• Pasta• Muffins• Brown rice, etc...
– Add nuts/ seeds/ beans to green salads– Get more vegetables in foods
• What's the right way?– Increase slowly (give system time to adjust)– Drink more fluids (works better when absorbing water)
• Increasing fibre without increasing water= constipation
Vitamins• Helps you grow/ develop properly• Vitamin D:
– Helps bones
• Vitamin A:– Helps see at night
• Vitamin C:– Helps body heal if you get cut
• Vitamin B:– Helps make protein/energy in body
• Types:– Fat soluble (stored in fat tissues)
• Stay stored in body up to 6 months• Vitamins A, D, E, and K
– Water soluble (travel through blood stream)• Not stored as long• Un-used vitamins- come out when urinating• Vitamins C, B1, B2, B6 and B12
Vitamins• Rich in vitamin A:
– Orange fruits/vegetables– Leafy vegetables– Liver, etc…
• Rich in vitamin B:– Whole grains – Fish/seafood– Poultry/meats– Dairy products– Beans/peas
• Rich in vitamin C:– Citrus fruits– Tomatoes– Cabbage, etc…
• Rich in vitamin D:– Fish– Egg yolk, etc…
Dietary Minerals• Comes from:
– Dairy products, green leafy vegetables… (calcium)
– Nuts, soy beans, cocoa… (magnesium)
– Table salt, milk, spinach… (sodium)
– Legumes, whole grains, bananas… (potassium)
– Red meat, leafy vegetables… (iron)
• Other types:– Chloride
– Phosphorus
– sulphur
• Functions:– Salts (body fluids)
– Components of hormones
– Make up bones and teeth
Water• Most essential element, besides air• Almost all foods have water• Functions:
– Forms base for saliva
– Forms fluids that surround joints
– Regulates body temperature
– Helps eliminate waste
• Makes up:– 2/3 of weight in body
– 95% of brain
– 82% of blood
– 90% of lungs
Water• 8 glasses per day can decrease:
– Risk of colon cancer, 45%
– Bladder cancer, 50%
– Risk of breast cancer
• Tap/well water in the US:– Not safe for drinking
– Industrial/environmental pollutions affect water
– Can cause long term health problems
• Three parts:– Two parts = oxygen
– One part = carbon dioxide
top related