~Christie Collins

1. Nutrition ~Christie Collins Computers 8

2. • food that has sugars and starches • • Provides energy for body • • Mainly made up of sugars and starches • • processed foods have nutrients and fiber removed (white flour and white rice) • • Whole-grain food provides energy for longer • • Two types: • • Simple: (Simple sugars) Regular white sugar • - In more nutritious foods, Ex: fruit and milk • - contain vitamins, fiber, calcium • • Complex: (starches) grain products: bread, crackers, pasta, rice • - Body breaks them down into simple sugars Carbohydrates

3. Fats • made of unsaturated, saturated, and trans fats • Sources: nuts, oils, butter, meats • back-up energy •Makes up 30% daily caloric intake for kids over 2 - helps kids develop 3 types: • Unsaturated fats: - plant foods and fish - in olive, peanut, canola oils, albacore tuna, salmon - good for heart health • Saturated fats: - meat and other animal products -also in palm and coconut oils - can raise colestrol= increases risk of heart disease • Trans fats: - margarine, snack foods, baked goods, fried foods - "hydrogenated" or "partially hydrogenated" oils= trans fats - can raise cholesterol= increases risk of heart disease

4. Protein •builds up, maintains, and replaces tissues  • produces hemoglobin • turns into amino acids in body • sources: beef, poultry, fish, eggs, dairy products, etc… • kids need 0.5 grams/pound • maintains muscles, bones, blood, and body organs 2 types: • Complete: • contains essential amino acids • Incomplete: • missing one (+) essential amino acids

5. Fiber • carbohydrates that can’t be digested • sources: whole-grain breads, fruits, green peas, legumes, etc… 2 types: • Soluble: • Lowers cholestrol • Dissolves in water • Insoluble: • does not dissolve in water • helps with constipation • Fish and poultry are also good sources

6. Vitamins • used to grow and develop • many different vitamins: - Vitamin D in milk, helps your bones - Vitamin A in carrots, helps you see better - Vitamin C in oranges, helps your body heal - B vitamins in leafy greens, helps body make protein 2types of vitamins • fat-soluble: • stored in fat tissues in body • stays in body fat until needed • in vitamins A, D, E, and K • water-soluble: • Isn’t stored as much as fat-soluble • travels through bloodstream • whatever isn’t used comes out with urine • need to be replaced often • includes vitamin C and B vitamins — B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid

7. Minerals • help your body grow, develop, stay healthy 2 types: • Macrominerals: - need larger amount - include: Calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur • trace minerals: - need smaller amount • Include: iron, manganese, copper, iodine, zinc, cobalt, fluoride, selenium • Main minerals: - Calcium: • helps build strong bones and teeth • Iron: • transports oxygen from lungs to body (hemoglobin) • Potassium: • keeps nervous system working • Zinc: • helps immune system and cell growth

8. Water • helps cure dehydration • dehydration can make you sick • cells depend on water to function • all fluids contain water • lots of foods contain water (mostly Fruit) • when you drink is important • body can hold or get rid of it

9. Bibliography • http://kidshealth.org/kid/stay_healthy/food/carb.html • http://kidshealth.org/kid/nutrition/food/fat.html • http://kidshealth.org/kid/nutrition/food/protein.html# • http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/ • http://findarticles.com/p/articles/mi_m0KFY/is_12_20/ai_98488443/ • http://kidshealth.org/kid/nutrition/food/water.html • http://kidshealth.org/kid/stay_healthy/food/vitamin.html • http://kidshealth.org/kid/stay_healthy/food/minerals.html# • http://www.medterms.com/script/main/art.asp?articlekey=6553 • http://findarticles.com/p/articles/mi_m0KFY/is_12_20/ai_98488443/