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                     Vitamin A
 This vitamin plays a really big part in eyesight. It's
  great for night vision. Vitamin A helps you see in color,
  too, from the brightest yellow to the darkest purple.

 Which foods are rich in vitamin A?
 milk fortified with vitamin A
 orange fruits and vegetables (like cantaloupe, carrots,
  sweet potatoes)

 dark green leafy vegetables (like kale, spinach)
                    Vitamin D
 vitamin D is the vitamin you need for strong bones!
  It's also great for forming strong teeth. Vitamin D
  even lends a hand to an important mineral — it helps
  your body absorb the amount of calcium it needs.

 Which foods are rich in vitamin D?
 milk fortified with vitamin D
 fish
 egg yolks
 deficiency of Vitamin D in childhood, but lack of adequate calcium in
   the diet may also lead to rickets misshapen bones, deformities of
 Rickets is among the most frequent childhood diseases in many
   developing countries.
                    Vitamin E
 Everybody needs E. This hard-working vitamin
  maintains a lot of your body's tissues, like the ones
  in your eyes, skin, and liver. It protects your lungs from
  becoming damaged by polluted air. And it is important
  for the formation of red blood cells.

 Which foods are rich in vitamin E?
 whole grains, such as wheat and oats
 wheat germ
 leafy green vegetables
                     Vitamin C
 Vitamin C
 This vitamin is important for keeping body tissues,
  such as gums and muscles in good shape. C is
  also key if you get a cut or wound because it helps
  you heal. This vitamin also helps your body resist
  infection. This means that even though you can't
  always avoid getting sick, vitamin C makes it a little
  harder for your body to become infected with an illness.

 citrus fruits, like oranges
 a disease resulting from a deficiency of vitamin C
 Scurvy leads to the formation of spots on the skin, spongy gums, and bleeding
   from the mucous membranes.
 The spots are most abundant on the thighs and legs, and a person with the
   ailment looks pale, feels depressed, and is partially immobilized.
 At one time common among sailors, pirates and others aboard ships at sea
   longer than perishable fruits and vegetables could be stored, and by soldiers
   similarly separated from these foods for extended periods.
 In infants, scurvy is sometimes referred to as Barlow's disease, named after Sir
   Thomas Barlow, a British physician who described it.
                    Vitamin K
 Vitamin K
 Vitamin K is the clotmaster! Remember the last time
  you got a cut? Your blood did something special called
  clotting. This is when certain cells in your blood act like
  glue and stick together at the surface of the cut to help
  stop the bleeding.

 Which foods are rich in vitamin K?
 leafy green vegetables
 dairy products, like milk and yogurt
 broccoli
         Vitamins and Minerals
 Vitamin A: Eyesight, Prevents blindness - find Vitamin A in carrots
 Vitamin D: Strengthens Bones- Find Vitamin D from milk
 Vitamin E: Antioxidant (cancer fighter), repairs hair and skin
 Vitamin C: Protects the body, strengthens the immune system,
   cancer fighter
 Vitamin K: Helps our blood clot
 Calcium: Strengthens Bones and Teeth
 Iron: Carries oxygen from our lungs throughout the body
         CALCIUM and Osteoporosis:
   The thinning of bone tissue and loss of bone density over time.

   Lack of Calcium, Vitamin D helps you absorb calcium, over time your body will absorb less and less so it is important to get
    your calcium and vitamin D intake now

   There are no symptoms in the early stages of the disease.

   Symptoms occurring late in the disease include:
       Bone pain or tenderness
       Fractures with little or no trauma
       Loss of height over time
       Low back pain due to fractures of the spinal bones
       Neck pain due to fractures of the spinal bones
       Stooped posture
              IRON and Anemia:
 a condition that develops when your blood lacks enough healthy red
   blood cells. These cells are the main transporters of oxygen to

 Your body isn't getting enough iron, Vitamin B12/Folate. Symptoms
   of anemia include fatigue.

 Anemia is the most common blood condition in the U.S. It affects
   about 3.5 million Americans. Women and people with chronic
   diseases are at increased risk of anemia.
 Without water, your body would stop working properly.
  Water makes up more than half of your body weight
  and a person can't survive for more than a few days
  without it. Why?

 Your body has lots of important jobs and it needs water
  to do many of them. For instance, your blood, which
  contains a lot of water, carries oxygen to all the cells of
  your body. Without oxygen, those tiny cells would die
  and your body would stop working.
 Dehydration means your body does not have as much water and
   fluids as it should.

 Dehydration can be caused by losing too much fluid, not drinking
   enough water or fluids, or both. Vomiting and diarrhea are common

 When severe, dehydration is a life-threatening emergency.

 Symptoms include: Dry or sticky mouth, Low or no urine output;
   concentrated urine appears dark yellow, Not producing tears,
   Sunken eyes, coma in severe cases
 Your body needs calories for energy.
 Nutrient Dense Calories: These are foods that have a
  lot of nutrients in them

Examples: Fruit, Vegetables, Whole grains

 Empty Calories: These are foods that have a lot of
  calories with little or no nutrient in them

Examples: Candy, Soda, cookies, REFINED sugars
Potato Vs Potato Chips
 Main Source of Energy from food
 Carbs turn into Simple Sugars that enter the

 Pancreas releases insulin which sends the sugar into
  the cells and give the body ENERGY

 There are two different types of Carbs
           Simple Carbs

 These are also called simple sugars. Simple sugars are
  found in refined sugars, like the white sugar you'd find in a
  sugar bowl. If you have a lollipop, you're eating simple
 Quick burst of energy from simple carbs
 But you'll also find simple sugars in more nutritious foods,
  such as fruit and milk.
 It's better to get your simple sugars from food like fruit and
  milk. Why?
 Because they contain vitamins, fiber, and important
  nutrients like calcium. A lollipop does not.
                 Complex Carbs
 These are also called starches. Starches include grain products,
   such as bread, crackers, pasta, and rice. As with simple sugars,
   some complex carbohydrate foods are better choices than others.
 Lost Last energy from complex carbs
 Refined grains, such as white flour and white rice, have been
   processed, which removes nutrients and fiber. But unrefined grains
   still contain these vitamins and minerals. Unrefined grains also are
   rich in fiber, which helps your digestive system work well.
 Fiber helps you feel full, so you are less likely to overeat these
   foods. That explains why a bowl of oatmeal fills you up better than
   sugary candy that has the same amount of calories as the
Fruit loops vs Oatmeal
 When you eat foods that contain protein, the digestive
  juices in your stomach and intestine go to work.

 They break down the protein in food into basic units,
  called amino acids. The amino acids then can be
  reused to make the proteins your body needs to
  maintain and build stronger muscles, bones, blood,
  and body organs
      Fats and Oils

 Fats fuel the body and help absorb some vitamins.
  They also are the building blocks of hormones and they
  insulate nervous system tissue in the body and they
  help lubricate your joints.
 Saturated Fat : These fats are found in meat and other
  animal products
 Solid at room temperature
 Unsaturated Fats: These are found in plant foods and
  fish. These may be good for heart health.
 LIQUID at room temperature
 Type of Fat found in your blood.
 There are two main types of cholesterol: HDL and LDL.
  Most cholesterol is LDL (low-density lipoprotein)

 LDL cholesterol is more likely to clog blood vessels
  because it carries the cholesterol away from the liver
  into the bloodstream, where it can stick to the blood

 HDL (high-density lipoprotein) cholesterol, on the other
  hand, carries the cholesterol back to the liver where it is
  broken down
Cholesterol (LDL)
        Fruits and Vegetables
 Eating a diet rich in fruits and vegetables as part of an
  overall healthy diet may reduce risk for

 stroke and perhaps other cardiovascular diseases,
 reduce risk for type 2 diabetes,
 protect against certain cancers, such as mouth,
  stomach, and colon-rectum cancer,

 reduce the risk of coronary heart disease, reduce the
  risk of developing kidney stones and may help to
  decrease bone loss. useful in helping to lower calorie