~Christie Collins

Computers 8

NUTRITION

Carbohydrates• 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

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

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

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

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

2 types 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

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

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

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/