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Ideal source of energy for the body.
 Converted into glucose, the form of sugar
 Transported and used by body
A diet too high in carbohydrates
 Upsets balance of your body's blood sugar level
 Resulting in fluctuations in energy and mood
 Makes you feel irritated and tired.
Better to balance your intake of carbohydrates
 With protein, a little fat and fibre.
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There are two types of carbohydrate
 Complex
 Simple
Get half our energy needs from carbohydrates
But not all carbohydrates are equal
 Refined sugars should make up only 11%
 The average intake of refined sugars is slightly
higher.
 Foods high in carbohydrate
 Wholegrain cereals
 Wholemeal breads and cereals
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Foods that have plenty of fat.
 Nuts
 Oils
 Butter
 Meats
Fat is an important part of a healthy diet
Depends on their ages
Fatty should not be eliminated or restricted
It gives energy and helps the body use the vitamins
The energy that fat gives the body must be used up
It can also be harmful in large amounts.
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Canadians get half the fibre they need.
Dietary fibre helps your bowels stay healthy
It can also lower blood cholesterol levels
It also controls blood sugar levels.
Prevents colon cancer.
Eating high fibre foods help you feel full longer
Lacking in fibre causes
 Gas, diarrhea, general abdominal discomfort,
constipation and others
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Choose high fibre foods for meals and
snacks.
Eat high fibre in
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When adding fibre to your diet,
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Whole grain breads, brown rice, and whole
wheat pasta.
Add fluid as well.
Add fibre to your diet slowly for:
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Fewer problems with
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Gas
Cramping
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Builds up, maintains, and replaces tissues in
your body
Your body uses protein to make hemoglobin
Other proteins are used to build cardiac
muscle
To find your protein needs:
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Divide your weight by 2
Having a slightly higher protein diet
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Lose weight faster
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Best sources
Beef
 Poultry
 Fish
 Eggs
 Dairy products
 Nuts
 Seeds
 Legumes like black beans and lentils
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Substances found in foods
Two types of vitamins
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Fat soluble
Water soluble
Fat soluble= Stored until body needs them.
Water soluble= Stored for long times
6 types of vitamins
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Vitamin A, B, C, D, E, And K
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Helps eyesight
Aids in healthy skin
Found in:
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Milk fortified with vitamin A
Liver
Vegetables ( Cantaloupe, Carrots, Sweet Potatoes)
Leafy Vegetables ( Kale, Collards, Spinach)
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Different types= B1, B2, B6, B12, Niacin, Etc.
Involved in making red blood cells
Found in:
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Whole grains
Seafood
Meat and poultry
Eggs
Dairy products
Leafy green vegetables, beans, and peas
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Helps keep muscles and body tissue strong
Also helps body resist infection
Found in:
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Citrus fruits
Cantaloupe
Strawberries
Broccoli
Kiwi fruit
Tomatoes
Cabbage
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Help your body grow, develop, and stay
healthy
Two types of minerals= macrominerals +
trace minerals
Macrominerals include: Calcium, Magnesium,
Potassium, Sodium, And Phosphorus
Trace minerals include: Iron, Zinc, Copper, And
Iodine
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Calcium helps bones and is found in:
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Iron helps body make oxygen and is found in:
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Meat, tuna and salmon, eggs, and leafy green vegetables
Potassium helps muscles and is found in:
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Dairy products, salmon and sardines, and leafy green
vegetables
Bananas, broccoli, tomatoes, leafy green vegetables, and
citrus fruits
Zinc helps immune system and is found in:
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Beef, pork, lamb, and legumes
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Can’t survive more than 3 days without water
Need water to digest food
Should drink at least 8 cups of water per day
You get dehydrated if you don’t drink enough
Bad cases of dehydration can make you sick
Drink lot’s of water in warm weather
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http://kidshealth.org/kid/stay_healthy/food/vitamin.html
http://kidshealth.org/kid/nutrition/food/water.html
http://kidshealth.org/kid/nutrition/food/minerals.html
http://kidshealth.org/kid/stay_healthy/food/protein.html
http://www.exrx.net/nutrition/protein.html
http://www.healthlinkbc.ca/healthfiles/hfile68h.stm
http://www.healthline.com/blogs/diet_nutrition/2008/04/too-muchfiber.html
■ http://kidshealth.org/kid/stay_healthy/food/carb.html
■ http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/
carbohydrates.htm
■ http://kidshealth.org/kid/stay_healthy/food/fat.html