• Supplies food energy for your body

• Types of carbs– Simple carbohydrates (sugars)

• in sugar from a sugar bowl, fruit, and milk

– Complex carbohydrates (starches)• in grain products such as bread, crackers,

pasta, and rice

• 250 grams of carbs per day

• 4 calories for each carb

• Too many can cause high blood sugar

• Can be converted into glucose

• The bodies primary source of energy

• Left over carbs stored in the liver and muscles

• Gives insulation for organs • Types of fats

– Unsaturated Fats• in plant foods and fish

– Saturated Fats• in animal products such as meat, butter, cheese

and milk

– Trans fats• Margarine, snack foods, baked goods, and fried

foods

• Important for healthy growth

• Gives insulation against extreme temperature

• Men need around 90 grams per day

• Women need around 65 grams per day

• Transports oxygen to every cell in your body

• Helps build bones

• Types of protein– Complete

• From animals such as meat and milk

– Incomplete• From vegetables

• Repairs muscle

• Grows tissue

• Regulates Hormones

• Controls Metabolism

• Defends against illness

• Makes up your body

• 1 gram of protein for each Kg of your body each day

• Most protein is burned as calories

• Indigestible carbohydrates

• Two types:– Soluble Fibre

• Fruits, vegetables, and grains.• Stabilizes blood sugar

– Insoluble Fibre• Wheat bran, dried beans, whole grains and seeds• Prevents constipation

• Helps weight loss

• Prevents colon cancer, constipation, and increases insulin levels

• Also known as “roughage”

• Many types of vitamins– Vitamin D

• Helps bones develop• milk and other dairy

– Vitamin A• Helps vision• Carrots and other orange fruits and vegetables

– Vitamin C• Helps with healing cuts• Oranges and other citrus fruits

– Vitamin B’s• Helps body make protein and energy• in leafy green vegetables

• Two types– Fat soluble ~Stored in fat

• Vitamin A, D, E, and K

– Water soluble ~Flow through blood stream

• All of Vitamin B’s (B1, B2 etc.)

• Need a variety of vitamins

• Many types of minerals– Calcium

• Dairy• Helps with growth of bones

– Chloride• Salt and salty vegetables I.E. olives, kelp etc.• Controls flow of fluid in body, regulates acids in body, forms

part of acid in stomach

– Magnesium• Found in all types of food• Helps with formation of bone and teeth, relaxes muscles,

Produces energy

– Phosphorus• Meat, poultry, and fish• Formation of bone and teeth, kidney function, cell growth,

and heart contraction– Potassium

• Fruit, vegetables, whole grains• Growth of body, building of bones, nerves, and heart activity.

– Sodium• Salt• Produces acid in stomach

– Sulphur• Protein foods such as eggs, garlic, and Brussels sprouts• Disinfect body, assist immune system, fights aged related

disease.

• More than two-thirds of body weight– Brain

• 95% water

– Blood• 82% water

– Lungs• 90% water

• Dehydration if there is a 2% drop in water supply.

• Two parts hydrogen, one part oxygen.

• Many functions– Lubricant– Base of saliva– Forms fluids around joints– Regulates body temperature– Moves food through intestine more easily eliminating

constipation– Regulates metabolism

• Drinking eight glasses of water daily decreases risk of– Colon cancer by 45% and bladder cancer by 50%

• 20% of water from food, 80% from beverages

• Water is contained in virtually all food especially fruits and vegetables

• http://www.anyvitamins.com/minerals-info.htm

• http://kidshealth.org/kid/stay_healthy/food/vitamin.html

• http://en.wikipedia.org/wiki/Dietary_fiber• http://www.freedrinkingwater.com/water-

education/water-health.htm• http://kidshealth.org/kid/nutrition/food/html• http://www.wikipedia.org/