By Jason and Mack

• Source of energy

• Absorbs vitamins A, E, D, K

• Helps to control blood pressure

• Makes skin and hair healthy

• Controls clotting and inflammation

• Sources: – baked goods, meats, dairy, oils, etc.

• 4 main types:– Healthy: nuts, some oils, seeds, avocados

• Monounsaturated • Polyunsaturated

– Unhealthy: dairy, fatty meats, certain oils• Trans fats• Saturated

• Provides “essential” fatty acids• 9 cal/g• Called lipids

• Builds & repairs tissues (muscles, bones, etc…)• Makes cardiac (heart) tissue • Helps antibodies function• Makes hemoglobin to carry oxygen• Sources:

– Meat, fish, eggs, nuts, seeds, beans, etc.

• Types – Complete: 8 essential amino acids – Incomplete: less than 8 essential amino acids

• Should be 10-20% of calories• Made of amino acids• Stomach acid breaks protein into amino acids• 22 important amino acids

• Removes dangerous toxins

• Cushions joints

• Carries oxygen and nutrients to cells

• Regulates body temperature

• Keeps metabolism working

• Every cell needs water

• Every food has water

• Types:– Salt water (can’t drink)– Fresh water (can drink)

• Not enough:– Blood pressure falls– Blood clots form– Kidney is impaired

• H20: 2 parts hydrogen, 1 part oxygen• 55-78% of body made of water

• Keeps digestive system healthy

• Aids excretion of wastes

• 18g/day minimum

• Too much can take away zinc and calcium

• Sources:– bran, brown rice, vegetables, and nuts, etc.

• Two types:– Insoluble:

• Promotes growth of bacteria that ferment waste• Prevents constipation• Adds bulk and liquid to help movement

– Soluble:• Absorbs water• Reduces cholesterol in blood• Makes blood sugar more stable

• Give energy to all the cells in the body

• Produce glucose

• Break down food into simple sugars

• When that process goes fast you’ll feel more hungry sooner

• Build body strength

• Types:– Simple:

• Rapidly absorbed• Don’t provide vitamins or minerals• Provide a short burst of energy

– Complex:• Slowly absorbed• Longer lasting energy• Provide more vitamins and minerals

• 45-65% of your daily calories• Sources:

– potatoes, bread, rice, etc…

• Vitamin A: from yellow vegetables and fruits– helps with bone growth, reproduction, cell division,

and differentiation– mainly found in colourful fruits– also found in foods that come from animals

(preformed Vitamin A)

• Vitamin B: from meat, dairy, and eggs– helps maintain a normal range of blood sugar– is a water-soluble Vitamin – three major chemical forms:

• pyridoxine, pyridoxal, and pyridoxamine

• Vitamin C: from fruits and vegetables– Is also known as L-ascorbic acid– Water-soluble– Makes skin, scar tissue, ligaments, and tendons

• Vitamin K: from green vegetables– Allows blood to clot normally– Protects bones– Protection against liver cancer

• Help you grow and stay healthy

• Builds strong bones

• Maintain a normal heartbeat

• Lowers blood lipids

• Helps protein synthesis

• Types:– Iron:

• Helps with to carry oxygen to all parts of the body• Activates enzymes

– Zinc:• Zinc protects the immune system by helping ward off disease• Helps wounds heal

– Calcium:• Helps maintain the nerve and muscle functions• Lowers blood pressure

• http://www.healthscout.com

• http://www.treelight.com

• http://kidshealth.org

• http://www.essortment.com

• http://www.helpwithcooking.com

• http://www.healthcheck.org

• www.rawfoodexplained.com