1. Eat Healthy! By: Débora Cunha, Beatriz Jacob, Rodrigo Ussier and Luis Esteve Team Red

2. Nutrients Nutrients are the substances in food that provide the raw materials and energy your body needs to carry all its essencial processes; it also gives us energy There are various types of nutrients, for example carbohydrates, lipids, proteins, vitamins, minerals and water

3. Carbohydrates Carbohydrates are the “first burn”, also known as the first source of energy you use when exercising Simple carbs- Small molecules made of sugar, like glucose. It’s very small, therefore there’s no need to be broken down into smaller molecules. Examples: honey, milk/dairy products, regular soda, many processed snack food, etc. Complex carbs- Larger molecules, like starch. Do need to be broken down into smaller molecules. Examples: bread, fruit, pasta, chocolate, etc.

4. Lipids Lipids provides energy, form part of the cell membrane; fatty tissue also protects and supports your internal organs; insulates your body. Unsaturated Fats- They are liquid at room temperature. Example: cooking oils Saturated Fats- Solid at room temperature. Too much clogs vessels. Example: Butter

5. Proteins They are needed for tissue growth and repair and they play an important part in chemical reactions in our cells. They are made from amino acids

6. Vitamins Vitamins are good for your whole body and a little of each of them would be great Vitamin A- good for hair and bones Vitamin B- prevents anemia and helps RBC Vitamin C- helps immune system Vitamin D- helps bone formation Vitamin K- helps blood clotting Water Soluble- gets dissolved in water. Example: B,C Fat Soluble- get dissolved in fatty tissue and stays in body a little bit longer. Example: A, D

7. Minerals Aren’t related to living things. Body needs a little bit of each mineral to carry out chemical reactions. Calcium- helps build teeth, bones and helps muscle Iodine- helps in release of energy Iron- needed for RBC Potassium- helps maintain water, muscle and never balance Sodium- maintains water balance and nerve function

8. Water Water is the most essential nutrient of all because most of the body’s vital processes (example: breaking down nutrients and chemical reactions) take place in water.

9. Analysis KEY Bolded = Is rich in Underlined = Has some Scratched through = Barely any

10. Menu 1

11. Menu 1 Overall Carbohydrates Proteins Lipids Vitamins Minerals Water

12. Menu 2

13. Menu 2 Overall Carbohydrates Proteins Lipids Vitamins Minerals Water

14. Menu 3

15. Menu 3 Overall Carbohydrates Proteins Lipids Vitamins Minerals Water

16. Our Conclusion Menu 1 – One Week Short Term Diet Menu 2 – Long Term Diet Plan Menu 3 – Standard Menu