By Maddie Severyn& Kianna Taing

NUTRITION

Carbohydrates (Carbs)• The body breaks them down into simple sugars and uses it

as a source of energy.• There are 2 types of carbohydrates- simple and complex• Simple carbohydrates are found in foods like milk and fruit• Complex carbs (starches) are found in foods like bread,

pasta and rice• Your body breaks down these carbs and puts them in your

blood stream • Your sugar levels rise and your pancreas makes insulin,

which is used to transfer sugars from the bloodstream, to the cells

• This process is shorter when your eating simple carbs and it will make you hungry quicker. That’s why eating complex carbs is a better choice.

• Eating too many simple sugars can cause diseases like diabetes and heart disease.

Fats• a component in food• Some foods- most fruits and vegetables have almost no fat and some foods have lots- beef, butter, oils, nuts• Fats are an important part of our diet. Everyone needs a certain amount of fat, too much fat is unhealthy and leads to obesity. • Types of fat: Saturated fat & unsaturated fat• Unsaturated fats are found in things like fish and are good for your heart• Saturated Fats are found in food like meat, butter cheese and most milk• Eating too much saturated fat can lead to heart disease• Fats help absorb vitamins

Fiber• Eating fiber makes you feel fuller for longer• Helps the digestive system and cleans your colon• Found in foods like whole grain cereals, oranges, bananas, berries, prunes, pears, green peas and almonds• Teen girls should get 26 grams of fiber a day• Boys should get 38 grams• 2 kinds of fiber: Soluble and Insoluble fiber• Soluble fiber dissolves in water making gel in the intestine. Found in foods like oatmeal, barley, beans, fruits and vegtables• Insoluble fiber acts like a sponge absorbing water. Found in foods like wheat bran, whole grains and vegtables

Water• Moves with blood around the body• Most of your body is water (70%)•Water is also in lymph which travels around your body•Water carries digestive ezymes so that your food can be broken up into all the bits your body needs• Being smaller doesn’t mean your need less water• Children are at a much greater risk of dehydration• The weight a person loses after intense physical activity, is water not fat

Vitamins• Are a good source of energy they are found in the foods we eat• You need them so you can grow and develop • Vitamin D in milk helps your bones• Vitamin A in carrots helps your eyesight and maintaining healthy skin• Vitamin C in oranges helps your body’s immune system and strengthening your gums• Vitamin B in leafy green vegetables helps your body make proteins and energy• Rich sources of vitamin A are eggs, milk, apricots, carrots, spinach and sweet potato

Minerals• Boost your immune system• Helps your body carry oxygen and build strong muscles• Ex. Iron & Potassium• Iron transports oxygen from your lungs to the rest of your body• Potassium keeps your muscles and nervous system working properly• Some foods with potassium are bananas, broccoli, tomatoes, potatoes, leafy green vegetables, citrus fruits, dried fruits, mushrooms, beans, peas, lentils and peanuts

Protein• Essential nutrients for the body• Maintains and replaces tissues in your body like muscle• Foods that have protein are beans, nuts, whole grains, beef, poultry, fish, eggs, dairy products• Makes hair and nails grow• Making new cells or repairing old ones requires protein• Your immune system and muscles are mostly made of protein

Bibliography• http://

www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/index.html• http://kidshealth.org/kid/nutrition/food/fat.html• http://kidshealth.org/kid/stay_healthy/food/carb.html• http://www.cyh.com/HealthTopics/HealthyTopicsDetailsKids.as

px?p=335&np=284id=1494• http://kidshealth.org/kid/nutrion/food/protein.html• http://www.childrenshospital.org/clinicalservice/site469/docum

ents/fiber.pdf• http://kidshealth.org/kid/stayhealthy/food/protein.html#• http://freedrinkingwater.com/water-education/water-children.h

tm• http://www.allaboutwater.org/water-facts.html• http://www.buzzle.com/articles/water-facts.html• http://wiki.answers.com