How to Eat for a Healthy Lifestyle

Quick Facts for Kids

What does our body use for fuel? Food, of course, but it’s what’s in the food that really gives us energy and makes us strong! Carbohydrates, protein, fat, vitamins and minerals are all found in the foods we eat. To learn more about all nutrients found in foods and what our bodies use those nutrients for read the quick facts below.

Carbohydrates

What are carbohydrates?
Carbohydrates are the starches and sugars that are found naturally in many foods. In fact, it is possible for a carbohydrate to be made of several different types of sugars that have bonded together. Fructose, Glucose, and Galactose are just some of the names of the different sugars that bond in different ways to create different kinds of carbohydrates

What does my body use carbohydrates for?
The body breaks carbohydrates down into glucose. Glucose is used for many important functions in the body—especially for providing energy, so you can think, play, and run. Just like gasoline keeps a car running, glucose is one of the main fuel sources that your body uses to keep it “running.”

What kinds of foods contain carbohydrates?
There are three food groups that contain carbohydrates. The bread, pasta, and rice group, the fruit & vegetable group, and the dairy group. Breads, pasta, crackers, cookies, cakes, rice and cereals all contain carbohydrates. All fruits and vegetables contain carbohydrates, but some vegetables have fewer carbohydrates than others. Dairy products like milk, ice-cream and yogurt also all contain carbohydrates. Cheese is the only item from the dairy group that does not contain carbohydrate

Protein

What is protein?
Protein is made up of different “amino acids.” You can think of amino acids as the building blocks of protein, because many amino acids bonded together form a protein. Protein takes on many different shapes, and the specific shape is what determines how the body will use it.

What does my body use protein for?
Protein is used for many different purposes, such as providing fuel, building muscle, and helping to regulate different body processes.

What kinds of foods contain protein?
Protein is found in many different foods, including meats, milk, yogurt, soy and soy products, cheese, and eggs. There is a small amount in some vegetables, grain products, and beans. The products that contain less protein than meats can become a power-packed protein meal when they are doubled up. For example, beans and rice are more packed with more protein that just beans.

Fat

What is fat?
Fat comes in solid (butter, lard) and liquid (oils) form. Fats are made from triglycerides and can be saturated, unsaturated, polyunsaturated or monounsaturated.

What does my body use fat for?
Too much fat in your diet isn’t good for your body, but your body does need a little bit of fat. Your body uses fat to as an insulator, providing you with a layer of fat beneath the skin. Fat also helps absorb certain vitamins, provides your body with some fuel, and helps your body use carbohydrates and protein as fuel sources.

What kinds of foods contain fat?
Fat is found in many foods, but higher amounts of fat are usually found in cookies, cakes, chips, ice cream, and candy. Fat is also found in butter, olive oil, nuts, dairy products, meats, other items. Since fat is found in many different things, people often may need to make sure they don’t consume too much of it.

Vitamins & Minerals

What are vitamins and minerals?
Vitamins are essential organic nutrients that are required in small amounts by the body to promote specific functions. Minerals are inorganic nutrients that are also required in very small amounts. Some minerals are essential to a properly functioning body.

What does my body use vitamins and minerals for?
Vitamins and minerals are used for all kinds of different functions in the body. For example, Vitamin A helps keep your eyes healthy and Vitamin C assists your skin in healing when you get a scrap or cut.

What kinds of foods contain vitamin and minerals?
Vitamins and minerals are present in all kinds of foods. Eating a variety of foods will ensure that your body will get all the different kinds of vitamins and minerals it needs for healthy functioning.

Iron

What is iron?
Iron is a very important mineral that makes sure that oxygen is available for all of the cells in your body to use. If you don’t have enough iron, your body may have difficulty carrying enough oxygen to your body’s cells, and you might feel tired.

What does my body use iron for?
Iron is used to make new red blood cells, and helps accept, carry and release oxygen into the different cells in your body.

What kinds of foods contain iron?
There are two kinds of iron-containing foods. Foods that contain heme iron, which is absorbed better by the body and foods that contain non-heme iron, which isn’t absorbed by the body as well. Heme sources of iron include meats, fish, chicken, and eggs. Non-heme sources of iron include enriched breads and cereals, dark greens like spinach, and some fruits—especially dried fruits.

Calcium

What is calcium?
Calcium is a mineral, and 99% of the body’s calcium is found in the bones.

What does my body use calcium for?
Calcium is used in the body to help build a healthy, strong skeleton and helps to minimize bone loss later in life.

What kinds of foods contain calcium?
Calcium is found in milk and milk products like yogurt, cheese, and ice cream. Calcium is also found in some brands of tofu, fortified soy milk, some nuts, enriched orange juice, and other products.

Whitney EN, Rolfes SR. Understanding Nutrition. 9th ed. West/Wadsworth Press;1999.