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Nutrition

Nutrition. By: Chelsey Gough. Fibre. Keeps the digestive system healthy and functioning Helps prevent diabetes and heart diseases Types: Soluble (dissolves in water) Insoluble (does not dissolve in water) Sources: Whole-grain bread, cereals, bananas, artichokes, almonds, etc.

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Nutrition

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  1. Nutrition By: Chelsey Gough

  2. Fibre • Keeps the digestive system healthy and functioning • Helps prevent diabetes and heart diseases • Types: • Soluble (dissolves in water) • Insoluble (does not dissolve in water) • Sources: • Whole-grain bread, cereals, bananas, artichokes, almonds, etc. • Has no calories • Indigestible structural component of plants • Suggested serving: 25-50 g per day

  3. Proteins • Produces enzymes, haemoglobins and hormones • Builds up, maintains and replaces body tissues • Types of proteins: • Whey Protein (found in nuts and seeds) • Casein Protein (found in meats) • Egg Protein (found in eggs) • Produces energy and stamina • Make up organs, muscles and immune system • Sources: • Poultry, beef, fish, eggs, dairy products, nuts, seeds, legumes, etc. • Suggested Serving: 10% of your calorie intake

  4. Fats • Provide energy when blood sugar runs out • Protects organs and bones from shock • Absorb Vitamins A, S, K and E • Transports nutrients and metabolites across cell membranes • Three types of fats: • Trans Fats (unhealthiest) • Saturated Fats (unhealthy) • Unsaturated Fats (healthy) • Sources: • Butter, cheese, milk (excluding skim): Saturated fats • Potato chips, baked goods and candy: Trans fats • Peanut oil, albacore tuna, salmon: Unsaturated fats • Suggested Serving: About 30% of your daily calorie intake

  5. Carbohydrates • Main energy source for the body • Loaded with vitamins, minerals and fibre • Two types of carbohydrates: • Simple (sugars) • Complex (starches) • 1 gram = 4 calories • Sources: • Simple: apples, strawberries, melons • Complex: wholegrain bread, oats, brown rice • Suggested Serving: About 300 grams per day

  6. Minerals • Helps body grow, develop and stay healthy • Perform many different functions • Two types of minerals: • Macrominerals (larger amounts required) • Trace minerals (smaller amounts required) • Don’t provide energy but they are needed • Sources: • Foods rich in potassium, iron, calcium, sodium, phosphorus, magnesium, chloride and sulfur • Suggested Serving: • 100 mg+ (macrominerals), less than 100 mg (trace minerals)

  7. Vitamins • Strengthen your body • Assist the body in many different ways • Helps with bones, sight, healing, etc. • Types of vitamins: • Fat soluble (A, D E and K) - stay stored until needed • Water soluble (C and B) – travel through your bloodstream • Sources: • Fresh fruits, green vegetables, orange fruits and vegetables, etc. • Needed to grow and develop properly • Provide energy for the body • Function similarly to minerals

  8. Water • Removes dangerous toxins from the body • Air, food, chemicals, etc. • Necessary for survival • Carries oxygen and nutrients to cells • Makes up about 80% of the body • Helps body digest food • Only one type of water • Sources : • Beverages, fresh fruits, vegetables, etc.

  9. Bibliography • http://factsaboutvitamins.net/ • http://top200foodsources.com/Nutrients/Water/255/g • http://kidshealth.org/kid/stay_healthy/food/vitamin.html • http://kidshealth.org/kid/nutrition/food/fat.html • http://ezinearticles.com/?The-Function-of-Fats-in-Our-Life&id=1625719 • http://www.netrition.com/rdi_page.html • http://kidshealth.org/kid/stay_healthy/food/fat.html • http://kidshealth.org/kid/nutrition/food/carb.html • http://www.netrition.com/rdi_page.html • http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates-full-story/index.html • http://kidshealth.org/kid/nutrition/food/calorie.html • http://www.iloveindia.com/nutrition/carbohydrates/sources-of-carbohydrates.html • http://www.weightlossforall.com/complex-carbs.htm • http://kidshealth.org/teen/food_fitness/nutrition/fiber.html

  10. Bibliography (continued) • http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber-full-story/index.html • http://www.ehealthmd.com/library/fiber/fib_whatis.html • http://www.helpwithcooking.com/nutrition-information/dietary-fibre.html • http://kidshealth.org/parent/growth/feeding/fiber.html • http://kidshealth.org/teen/misc/mineral_chart.html • http://kidshealth.org/kid/nutrition/food/minerals.html • http://www.wellness-with-natural-health-supplements.com/list-of-minerals-in-foods.html • http://kidshealth.org/kid/nutrition/food/water.html • http://www.faqs.org/nutrition/Smi-Z/Water.html • http://www.everydayhealth.com/water-health/water-body-health.aspx • http://ezinearticles.com/?How-Does-Water-Function-in-Your-Body?&id=5470717 • http://kidshealth.org/kid/nutrition/food/protein.html • http://ezinearticles.com/?Different-Types-of-Protein&id=1080942

  11. Bibliography (continued) • http://www.brighthub.com/science/medical/articles/6050.aspx • http://www.ehow.com/about_6167080_recommended-daily-protein-intake.html

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