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  • Role: It is the main energy source for the brain, the body can’t function with out it. Carbohydrates decrease risk for heart problems like blood pressure and helps with diabetes. It is a source of energy for the body through calorie intake. Amount needed daily: Calculate 45 to 65 percent of your total calorie intake and divide by 4 Calories per gram: 4 Quality food sources: Fruits, breads and grains
  • COMPaSS WaF (CarbOhydrates Minerals ProtienS vitaminS, Water and Fats)
  • carbOhydrates
  • Role: Aids in upholding liquid capacity exterior of the cells. Helps cells to work ordinarily. Amount needed daily: 250 milligrams daily Calories per gram: 0 Quality food sources: Fruit like bananas, tomatoes, yogurt, milk and potatoes.
  • Minerals
  • Role: Responsible for the building body tissues. Responsible for the repair of body tissues. Proteins are also responsible for muscle build up. Amount needed daily: 0.8 grams of protein per kilogram of body weight Calories per gram: 4 Quality food sources: Meat, milk, beans, cheese or eggs
  • ProtienS
  • Role: Essential for the production of collagen, which offers assembly to blood basins, bone and ligaments. Amount needed daily: 0.8 grams of protein per kilogram of body weight Calories per gram: 0 Quality food sources: Oranges, lemons, lime, strawberries and peppers
  • vitaminS
  • Role: Water helps to preserve homeostasis in the body and transports nutrients to cells. Water also aids in eradicating excess from the human body. Water also helps one become hydrated and have a lot of electrolytes. Amount needed daily: 64 oz Calories per gram: 1 Quality food sources: Soup, spinach, cauliflower, eggplant, and watermelon
  • Water
  • Role: Fat is an energy source that when consumed, increases the absorption of fat-soluble vitamins including vitamins A, D, E and K. Amount needed daily: 36 to 62 grams of fat in a 1,600-calorie diet per day, 44 to 78 grams in a 2,000-calorie diet per day and 58 to 101 grams in a 2,600 calories per day. Calories per gram: 9 Quality food sources: Fish, avocado, seeds, walnuts and vegetable-based oils
  • Catchphrase: Diet cures more than doctors
  • Fats
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