Download Nutrition - Elgin Park Computers

NUTRITION
By Maddie Severyn
& Kianna Taing
Carbohydrates (Carbs)
• The body breaks them down into simple sugars and uses it as a source of
energy.
• There are 2 types of carbohydrates- simple and complex
• Simple carbohydrates are found in foods like milk and fruit
• Complex carbs (starches) are found in foods like bread, pasta and rice
• Your body breaks down these carbs and puts them in your blood stream
• Your sugar levels rise and your pancreas makes insulin, which is used to
transfer sugars from the bloodstream, to the cells
• This process is shorter when your eating simple carbs and it will make
you hungry quicker. That’s why eating complex carbs is a better choice.
• Eating too many simple sugars can cause diseases like diabetes and
heart disease.
Fats
• a component in food
• Some foods- most fruits and vegetables have almost no fat and
some foods have lots- beef, butter, oils, nuts
• Fats are an important part of our diet. Everyone needs a certain
amount of fat, too much fat is unhealthy and leads to obesity.
• Types of fat: Saturated fat & unsaturated fat
• Unsaturated fats are found in things like fish and are good for your
heart
• Saturated Fats are found in food like meat, butter cheese and most
milk
• Eating too much saturated fat can lead to heart disease
• Fats help absorb vitamins
Fiber
• Eating fiber makes you feel fuller for longer
• Helps the digestive system and cleans your colon
• Found in foods like whole grain cereals, oranges, bananas, berries,
prunes, pears, green peas and almonds
• Teen girls should get 26 grams of fiber a day
• Boys should get 38 grams
• 2 kinds of fiber: Soluble and Insoluble fiber
• Soluble fiber dissolves in water making gel in the intestine. Found in
foods like oatmeal, barley, beans, fruits and vegtables
• Insoluble fiber acts like a sponge absorbing water. Found in foods
like wheat bran, whole grains and vegtables
Water
• Moves with blood around the body
• Most of your body is water (70%)
• Water is also in lymph which travels around your body
• Water carries digestive ezymes so that your food can be broken up
into all the bits your body needs
• Being smaller doesn’t mean your need less water
• Children are at a much greater risk of dehydration
• The weight a person loses after intense physical activity, is water
not fat
Vitamins
• Are a good source of energy they are found in the foods we eat
• You need them so you can grow and develop
• Vitamin D in milk helps your bones
• Vitamin A in carrots helps your eyesight and maintaining healthy
skin
• Vitamin C in oranges helps your body’s immune system and
strengthening your gums
• Vitamin B in leafy green vegetables helps your body make proteins
and energy
• Rich sources of vitamin A are eggs, milk, apricots, carrots, spinach
and sweet potato
Minerals
• Boost your immune system
• Helps your body carry oxygen and build strong muscles
• Ex. Iron & Potassium
• Iron transports oxygen from your lungs to the rest of your body
• Potassium keeps your muscles and nervous system working
properly
• Some foods with potassium are bananas, broccoli, tomatoes,
potatoes, leafy green vegetables, citrus fruits, dried fruits,
mushrooms, beans, peas, lentils and peanuts
Protein
• Essential nutrients for the body
• Maintains and replaces tissues in your body like muscle
• Foods that have protein are beans, nuts, whole grains, beef,
poultry, fish, eggs, dairy products
• Makes hair and nails grow
• Making new cells or repairing old ones requires protein
• Your immune system and muscles are mostly made of protein
Bibliography
• http://www.hsph.harvard.edu/nutritionsource/what-should-youeat/protein/index.html
• http://kidshealth.org/kid/nutrition/food/fat.html
• http://kidshealth.org/kid/stay_healthy/food/carb.html
• http://www.cyh.com/HealthTopics/HealthyTopicsDetailsKids.aspx?p=335&
np=284id=1494
• http://kidshealth.org/kid/nutrion/food/protein.html
• http://www.childrenshospital.org/clinicalservice/site469/documents/fiber.
pdf
• http://kidshealth.org/kid/stayhealthy/food/protein.html#
• http://freedrinkingwater.com/water-education/water-children.htm
• http://www.allaboutwater.org/water-facts.html
• http://www.buzzle.com/articles/water-facts.html
• http://wiki.answers.com