Simple Carbs
- Grains
- Pasta
- Crackers
- Soda
- Specialty Drinks

Complex Carbs
- Fruits
- Vegetables
- Nuts
- Whole Grain/Wheat Bread

FATS

• Fat serves as an energy reserve, cushions and protects vital organs.
• Trans fats are the worse, they increase bad cholesterol levels and lower the good.
• Teens need about 25-35 % of their calories from fat
• Foods with saturated fat raise good cholesterol

FAT SOLUBLE VITAMIN

• A fat soluble vitamin is a vitamin absorbed and transported by fat
• The most important are A, D, E, and K. Found in some foods such as dairy, nuts, green leafy vegetables, some fatty fish and others
• The liver stores enough of the vitamins to meet the body's needs for several months, though large amounts can harm the body

WATER SOLUBLE VITAMIN

• Vitamin C
• Vitamin C are in citrus fruits such as oranges, lemons, limes. They are also in some vegetables
• Vitamin C maintains healthy bones, skin, and teeth.
• Lack of vitamin C causes weak bones and teeth, causes bruising, and can also cause scurvy.

MAJOR MINERAL

• Calcium helps to regulate blood clotting and nerve activity, it's needed for muscles to contract, such as the heart, and it also keeps your teeth and gums healthy.
• If you don't get enough calcium in your diet you could develop osteoporosis. This is a condition where your bones become weak and fragile.

TRACE MINERAL

• Fluoride helps to prevent tooth decay and strengthens bones.
• Most foods contain very little fluoride, if any at all.
• Fluoride deficiency can lead to tooth decay and possibly osteoporosis

Untitled Slide

• Bpa free water bottles are best
• Bpa is a chemical released from some plastics
• Bpa free water bottles are typically refillable water bottles and it is a harder plastic material