Essential Nutrients

By: Rachel Paxton

AndBetty Chou

Best energy source for the body When eaten, broken down into sugar Two types

• Simple (AKA simple sugars provides vitamins/minerals• Complex (AKA starches helps growth/health

Sugar/Refined foods are “Bad Carbs” because:• Taste Good• Has excess calories• Easy to get your hands on• Aren’t too filling• Come in large portions

Carbohydrates

Contains co2, oxygen and hydrogen Other nutrients effect carbs entering

your body Carbs are absorbed into your

bloodstream Sources:• Grains, fruits, vegetables, candy, etc…

Carbohydrates

An important part of a healthy diet Two types:• Unsaturated (healthy)(plant foods, fish etc…)

provides energy for the body• Saturated (unhealthy) (cheese, meat etc…)

raises cholesterol/risk of heart disease Healthy fats supply nutrients for

growth/energy• Absorption and metabolism of some nutrients• Used for building membranes around every

cell Unhealthy fats should be limited however

essential

Fats

Back up energy source Fuels the body and helps absorb vitamins • vitamins A, D, E, K

“Building Blocks’ of hormones Develops brain/nervous system

insulates nervous system tissue Sources:• Meat and alternatives, oils, candy, dairy,

fruit/vegetables

Fats

Builds/maintains/replaces tissue in your

body Used for specialized protein molecules Two types:• Plant (incomplete) missing one or

more essential amino acid• Animal (complete) provides all

essential amino acids

Protein

Builds muscles, skin and bones In every cell/tissue/organ in our

bodies Digestive juices break protein down

into amino acids Blood carries the amino acids to

your cells Sources:• Meats, dairy, vegetables

Protein

Helps your body move things along Keeps digestive system healthy and functioning

properly Important component of a balanced diet Two types:• Insoluble (rice, cereal…) helps prevent constipation Insoluble fibre does not dissolve in water• Soluble (apples, strawberries…) lowers cholesterol

and controls blood sugarSoluble fibre partially dissolves in water

Fibre

Lowers cholesterol, prevents

diabetes/heart disease Makes you feel full Fibre refers to carbohydrates unable to

be digested Sources: From plant-based foods• Grain, fruits, vegetables, nuts

Fibre

Found in foods we eat Helps you grow and develop properly 2 types

Fat soluble Vitamin A, D, E, K Water Soluble Vitamin C, B1, B2, B3, B5, B6 B7, B8, B9 and B-12

Fat-soluble vitamins stored in fat tissues in body and liver

Water-soluble vitamins travel through your bloodstream

D and K are produced by your body

Vitamins

Vitamin A

Helps you see at night Citrus, vegetables, dark green leafy vegetables

Vitamin D For strong bones, forming strong teeth, absorb amount of calcium

needed milk fortified with vitamin D, fish, egg yolks, liver, fortified cereal

Vitamin E Protects cells and tissues from damage whole grains, wheat germ, leafy green vegetables, vegetable oils, egg

yolks, nuts and seeds

Vitamin K Clots blood leafy green vegetables, dairy products, broccoli, soybean oil

Fat Soluble Vitamins

Vitamin C

keeping body tissues, such as gums and muscles in good shape, helps body heal if you get a cut, helps body resist infection

citrus fruits, cantaloupe, strawberries, tomatoes, broccoli, cabbage, kiwi fruit, sweet red peppers

B Vitamins Important in metabolic activity, help make energy and set it

free when body needs it, making red blood cells, makes protein

whole grains, fish and seafood, poultry and meats, eggs, dairy products, leafy green vegetables, beans and peas

Water Soluble Vitamins

Helps your body grow and develop

Helps you stay healthy

2 Types Macrominerals calcium, phosphorus, magnesium, sodium,

potassium, chloride, and sulfur

Trace minerals iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium

Body needs larger amounts of macrominerals than trace minerals

Minerals

Calcium

helps build strong bones dairy products, canned salmon and sardines with bones, leafy

green vegetables,, calcium-fortified foods — orange juice to cereals and crackers

Potassium keeps muscles, nervous system working properly, make sure

amount of water is just right bananas, broccoli, tomatoes, potatoes with skins, leafy green

vegetables, citrus fruits, dried fruits, legumes and peanuts

Macromineral

Iron

transport oxygen from lungs to rest of body meat, tuna and salmon, eggs, beans, baked potato with skins,

dried fruits, leafy green vegetables, whole and enriched grains

Zinc helps immune system, helps with cell growth and helps heal

wounds beef, pork, lamb, legumes and peanuts

Trace Minerals

Your body is 65% water

Can't survive for more than a few days without it

Help digest your food and get rid of waste needed for digestive juices, urine (pee), and poop

Not having enough water is called dehydration keeps you from being as fast and as sharp as you'd like to be

Water and milk are the best choices for fluids Fruit and vegetables include water

Water

http://kidshealth.org/kid/stay_healthy/food/vitamin.html#cat119 http://kidshealth.org/kid/stay_healthy/food/minerals.html#cat119 http://kidshealth.org/kid/stay_healthy/food/water.html#cat119 http://www.kids-science-experiments.com/waterfacts.html http://www.livestrong.com/article/206223-vitamin-facts-for-kids/ www.kidshealth.org www.cdc.gov/nutrition/everyone/basics/protein.html www.historyforfoods.org http://www.cyh.com/HealthTopics/HealthTopicDetailsKids.aspx?p=335&np

=284&id=1431#4 http://fibrefacts.com/children_and_fibre.html http://www.helpwithcooking.com/nutrition-information/dietary-fibre.html http://pubs.cas.psu.edu/freepubs/pdfs/uk088.pdf http://kidshealth.org/parent/growth/feeding/fiber.html http://answers.yahoo.com/question/index?qid=20071105171037AAMVonO

Bibliography