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Protein


Protein from food is broken down into amino acids by the digestive system. These amino acids are then used for building and repairing muscles, red blood cells, hair and other tissues, and for making hormones.Adequate protein intake is also important for a healthy immune system.Because protein is a source of calories (4 kcal per gram), it will be used for energy if not enough carbohydrate is available due to skipped meals, heavy exercise, etc.Main sources of protein are animal products like meat, fish, poultry, milk, cheese and eggs and vegetable sources like legumes (beans, lentils, dried peas, nuts) and seeds.Protean is a big factor of are lives today cause the us eats more meat than any other country cause most countries tries cant eat meat.

Fat


The fat in food includes a mixture of saturated and unsaturated fat.Animal-based foods such as meats and milk products are higher in saturated fat whereas most vegetable oils are higher in unsaturated fat.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.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.Fat is something that isn't really need but you should still eat once a day.But fat is big in the U.S cause we eat it a lot just like protean.


Carbohydrates


Carbohydrates can be grouped into two categories: simple and complex.Simple carbohydrates are sugars whereas complex carbohydrates consist of starch and dietaryfibre. Carbohydrate provides about 4 k cal (k cal = kilo-calories = Calories) per gram (except forfibre) and is the energy that is used first to fuel muscles and the brain. Solublefibre(fruits, legumes, nuts, seeds, brown rice, and oat, barley and ricebrans) lowers blood cholesterol and helps to control blood sugar levels while providing very little energy. Insolublefibre(wheat and corn bran, whole-grain breads and cereals, vegetables, fruit skins, nuts) doesn’t provide any calories.It helps to alleviate digestive disorders like constipation ordiverticulitisand may help prevent colon cancer.Most calories (55-60%) should come from carbohydrates.Sources of carbohydrates include grain products such as breads, cereals, pasta, and rice as well as fruits and vegetables.like apples,bananas,kiwis,oranges,and etc.you should eat carbs everyday during all your meals.

Vitamins


Vitamins help to regulate chemical reactions in the body.There are 13 vitamins, including vitamins A, B complex, C, D, E, and K.Because most vitamins cannot be made in the body, we must obtain them through the diet.Many people say that they feel more energetic after consuming vitamins, but vitamins are not a source of energy (calories).Vitamins are best consumed through a varied diet rather than as a supplement because there is little chance of taking too high a dose. Vitamins are what increases are brains power to stay on which means you stay on task in class or at work so it you take vitamins everyday your grades will get better.


Minerals


Minerals are components of foods that are involved in many body functions. For example, calcium and magnesium are important for bone structure, and iron is needed for our red blood cells to transport oxygen.Like vitamins, minerals are not a source of energy and are best obtained through a varied diet rather than supplements.


Water


Water is a vital nutrient for good health.Most of our body weight (60-70%) is made up of water.Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function.It is recommended that adults drink 8 glasses of fluid daily (or more in hot weather or during physical activity).This fluid does not have to be water alone.It can also be obtained from juice, milk, soup, and foods high in water such as fruits and vegetables.Caffeine-containing beverages (coffee, tea, cola) don't count because caffeine is a diuretic, making us lose water.A great plus for water in comparison to the other fluids is that it hydrates our body without extra calories.


west foods

west 10 good foods.Salads with no dressing,yogurt,sandwiches,fruits,vegetables,water,orange juice,milk,and rice.


west 10 bad foods.salads with a lot of dressing,chicken sandwiches,cheese burgers,cereal bars,french toast sticks,tacos with everything on it,chocolate milk,fish sandwiches,