FOOD & NUTRITION

CARBS

• Carbs are sugar.
• Every food has carbs in it, except for protein/meat.
• If carbs are not used, then they will store as fat.
• There are many types of carbs such as; compound and simple carbs.
• Different carbs last many different time lengths.
• Most carbs last 6-8 hours.

FATS

• Fats store energy and cushion and protect your vital organs
• Foods with saturated fat raise good cholesterol
• Trans fats lower good cholesterol

WATER SOLUBLE VITAMIN - Vitamin C

• Citrus fruits - oranges, grapefruit, & limes/lemons; other fruits - kiwi, mango, papaya, strawberries; and vegetables - bell peppers, broccoli, cabbage, potatoes, and tomatoes.
• It helps to maintain healthy capillaries, bones, skin, and teeth. Vitamin C helps the body heal wounds and resist infection.
• Lack of vitamin C can cause poor appetite, weakness, bruising, and soreness in the jionts. A severe lack of vitamin C causes a disease called scurvy.

FAT SOLUBLE VITAMIN - Vitamin A

• Dairy products; liver; egg yolks; foods high in beta-carotene- carrots, sweet potatoes, broccoli, and dark green, leafy vegetables.
• Vitamin A promotes good visions, helps maintain good visions and skin, and supports reproduction and growth.
• Vitamin A deficiency can cause rough, scaly skin and infections in the respiratory tract and other areas of the body.

MAJOR MINERAL - Phosphorus

• Phosphorus helps to build strong bones, teeth, cells and tissues. It also helps to release energy from carbohydrates, proteins, and fats.Protein foods are rich in phosphorus, so deficiencies are rare.
• Symptoms of phosphorus deficiencies; loss of appetite, anxiety, bone pain, fragile bones, stiff joints, fatigue, irregular breathing, irritability, numbness, weakness, and weight change.

Trace Mineral - Iron

• Iron helps make hemoglobin, the substance, in red blood cells that carries oxygen to all parts of the body. You blood cannot carry enough oxygen to your cells, without iron.
• Not having enough iron can lead to iron-deficiency anemia, having too few red blood cells. people with anemia often have symptoms like; fatigue, weakness, shortness of breath, and are pale. They may even feel cold.
• People who are deficiency may have unusual appetite for ice, clay, or other nonfood items. This is called pica. Pica normally goes away when the deficiency is fixed.

WATER BOTTLE

• Water bottles that are BPA free are the best kinds of water bottles.
• If they are harder plastic, the better they are.