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The Nutrition Booklet

How do they help the body?

Carbohydrates help the body by providing energy for your body The simplest are sugars, like glucose, fructose, sucrose and lactose. Complex carbohydrates, like starch, are made up of lots of sugar molecules joined together. The 'identity tags' (antigens) on the surface of all cells are made from carbohydrates joined to proteins. These molecules are essential for cells to recognize each other and to keep the different parts of your body working together.

What are carbohydrates?

They are any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the animal body.

Carbohydrates

How can carbohydrates hurt your body?

By not eating the right carbohydrates you health is in jeopardy. Its always better to eat the good carbohydrates, like ones that have been grown from farms or eating food that have fibers. Eating the bad carbohydrates typically like the ones produced from factories or foods that have no fibers like white bread or white rice. Its a lot better to eat fruits and vegetables, but that doesn't mean you should only eat just fruits and veggies.

How much should one have of this nutrient?

Having too much carbohydrates are bad for you but then again not having enough will also hurt you so you have to get just enough nutrients. Its recommended for adults to have 45% to 65% of their nutrients from carbohydrates, so if you get 2000 calories a day 1300 to 900 calories should be for carbohydrates.

How much protein should I have?

The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman.

How can proteins help the body?

Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

What are proteins?

Its a long chain of amino acids and is needed for every living organism, and its especially needed for body structure, that includes muscle tissue, hair, collagen, etc.

PROTEIN

How can this nutrient hurt you?

You could gain weight if your diet consists mostly of protein, you would have trouble using the bathroom because of the fiber you are not consuming.

Fats

How do fats help your body?

Compared to carbohydrate and protein, each gram of fat provides more than twice the amount of calories (9 kcal per gram).  Nevertheless, dietary fat does play an important role in a healthy diet.  Fat maintains skin and hair, cushions vital organs, provides insulation, and is necessary for the production and absorption of certain vitamins and hormones.

What are fats?

a natural oily or greasy substance occurring in animal bodies, especially when deposited as a layer under the skin or around certain organs.

How much should I have of this nutrient?

Nutrition guidelines state that Canadians should include no more than 30% of energy (calories) as fat and no more than 10% of energy as saturated fat.


How do fats hurt your body?

Though the body can't function with body fat, it's also wise to know that if you have too much it will negatively hurt your body. It's often that the fats absorbed by your body will not be burned off but instead get stored inside the body so too much fat being stored will result in obesity which can set off other health issues like breathing difficulties, arthritis and even heart disease.

What are vitamins? 

any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.

How can vitamins hurt you?

Unlike vitamin A, vitamin C is water soluble, which means that if you take more than your body can use, the excess is usually excreted without causing harm. However there are adverse reactions like diarrhea, stomach cramps, and nausea can occur, but that´s just an example there are many other ways it can hurt your body

How much should I have of this nutrient?

Recommended intakes for vitamin A for people aged 14 years and older range between 700 and 900 micrograms (mcg) of retinol activity equivalents (RAE) per day. Recommended intakes for women who are nursing range between 1,200 and 1,300.

Vitamins

How do vitamins help the body?

Vitamins and minerals are essential nutrients because they perform hundreds of roles in the body. There is a fine line between getting enough of these nutrients (which is healthy) and getting too much (which can end up harming you). Eating a healthy diet remains the best way to get sufficient amounts of the vitamins and minerals you need.

What are minerals?

Your body needs just small amounts of trace minerals. These include iron, copper,iodine, zinc, fluoride, and selenium. Canned salmon with bones, sardines, milk, cheese, yogurt, Chinese cabbage, bok choy, kale, collard greens, turnip greens, mustard greens, broccoli, and calcium-fortified orange juice.

How much should you have of minerals?

The amount of minerals we need is actually very small – much smaller than the amounts of carbohydrates, protein, and fats required for a healthy diet. Most adults need about 1,000 milligrams of calcium per day, but only about 10 to 15 milligrams of iron and zinc per day

MINERALS

How do minerals hurt you?

That may sound like a way to help cover your nutritional bases, especially if your diet is less than stellar. But routinely getting an overload of vitamins and minerals can hurt you. Too much vitamin C or zinc could cause nausea, diarrhea, and stomach cramps.

How do minerals help you?

Just like vitamins, minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions — from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat.

WATER

How can this nutrient hurt you?

You can die from something called ¨Water Intoxication¨ its a potentially fatal disturbance in brain functions that results when the normal balance of electrolytes in the body is pushed outside safe limits by overhydration (excessive water intake).

What is water?

Water is defined as an essential nutrient because it is required in amounts that exceed the body's ability to produce it. Water is also required for digestion, absorption, transportation, dissolving nutrients, elimination of waste products and thermo-regulation 

How much do  need of this nutrient?

You may have heard that you should aim to drink eight 8-ounce glasses of water per day. How much you should actually drink is more individualized than you might think. The Institute of Medicine (IOM) currently recommends that everyone should drink at least 104 ounces of water per day, which is 13 cups.

How can water help your body?

Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature