Nutrition Facts for Kids
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Nutrition Facts for Kids From the Healthy Eating Super-Coaster at Wonder Rotunda. This material about the six nutrients we need to stay health and the food groups they can be found in is drawn from the "Learn More" reading opportunities in the Healthy Eating Super-Coaster adventure at the Wonder Rotunda, an on-line educational theme park for ages 7-12.
Carbohydrates
As you have learned, carbohydrates from whole grains, vegetables, fruit and beans are an important part of a healthy diet. The digestive system breaks carbohydrates down into Sugar Molecules, which are the basic building blocks of all carbohydrates.
The sugar molecules, also known as blood sugar or glucose, are small enough to enter the bloodstream and be used by the cells of the body.
Your body can not always use all of the sugar that is quickly released into the bloodstream by unhealthy carbohydrates such as white bread, cakes and sugared cereal. The body has to store the extra sugar, so it turns this excess sugar into fat. Healthy carbohydrates, such as whole grains, fruits and vegetables, are digested more slowly, and cause a lower and gentler change in blood sugar. These foods are not as likely to be converted into fat.
Proteins
As you've learned, protein is important to build, repair and maintain body tissues. Proteins are composed of substances called Amino Acids.
Your body can use certain types of amino acids more easily than others. The types of proteins that have Amino Acids your body can use efficiently include dairy products, whey, eggs, fish, beef and poultry, soy and beans. Keep in mind that while proteins are good for you, they often keep company with things that are not. While a wheat or oat cereal has protein and fiber, if it is coated with sugar, it's not as healthy for you.
Fats
As you've learned, the right fats play an important role in a healthy diet. Let"s look the different type of fats and how they move through your body. Healthy fats found in foods like fish, avocados and nuts are known as Polyunsaturated or Monosaturated Fats, and flow through your arteries smoothly.
Saturated Fats found in fatty red meat, for example, have molecules that can stick together and eventually clog the arteries. You should also know about two other types of fat known as trans fats and partially hydrogenated oil.These are created by bubbling hydrogen gas into vegetable oils, and are often used to produce baked goods, such as cookies and cakes.
Some food companies add the bubbles because it enables the foods to stay on the grocery shelf longer before spoiling. But, these types of fats can reduce immunity to disease and contribute to obesity.
Vitamins and Minerals
Vitamins are nutrients you must get from food because your body generally can't make them from scratch. An exception is Vitamin D which is made when your skin is exposed to the sun.
Vitamins work in the cells of your body. They help release nutrients more efficiently so that they are more easily absorbed into your bloodstream. Minerals, such as calcium, are especially important when you are young and your bones are growing.
Water
Water is the most essential nutrient. Without it, the nutrients you need such as protein, carbohydrates and fats couldn't get into your body's cells. Drinking plenty of water is important to prevent dehydration, especially if you are engaged in physical activity.
Dehydration occurs when the amount of water leaving the body is greater than the amount being taken in.We lose water routinely when we breathe, when we sweat to cool the body, and when we urinate or have a bowel movement to rid the body of waste products. The body is able to monitor the amount of fluid it needs to function.The thirst mechanism signals the body to drink water when it needs water.
Fiber
Fiber is not a nutrient, but it is a very important part of your diet. Fiber is grain or vegetable matter that is put together in such a way that it can't be broken down into sugar molecules, and so it passes through the body undigested.
Fiber comes in two varieties; soluble fiber, such as oat bran, and insoluble fiber, such as fruit skins. Soluble fiber dissolves in water, while insoluble fiber does not. Both types of fiber promote health in many ways. Soluble fiber absorbs saturated fats in the intestines and carries them out as a waste. Insoluble fiber travels through our intestines intact, scrubbing, pushing and promoting regular movement of your bowels.
The Food Pyramid
The Food Pyramid created by the U.S. Government is a visual symbol to remind people to make healthy food choices and be active every day. Moderation is represented by the narrowing of each food group from bottom to top.
The wider base stands for foods with little or no saturated fats and no added sugars, which you should eat more often. The narrower area at the top stands for foods with added sugar and saturated fats, of which you should eat less. Physical activity is represented by the steps and the person climbing them. The different widths of the food group stripes suggest the relative amount of food a person should choose from each group. Variety in foods is symbolized by the 6 color bands - the five food groups - grains, vegetables, fruits, milk and beans, plus oils. The Food Pyramid was most recently updated in 2005 by the U.S. Government's Department of Agriculture.
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