• Transports other nutrients to cells, carries wastes away, aids digestion and more. It makes up more than half your weight.
• SOURCES: water; juices and other beverages; soups and many "solid" foods (fruits, vegetables, breads, etc.).

• Build bones, teeth, blood, and help the body use energy.
• Especially important to young people:
• CALCIUM: found is the milk/dairy group and in some green                   vegetables.
• IRON: found in lver, kidney and lean meats, shellfish, dried beans and peas, dark green leafy vegetables (spinach, etc.), egg yolks and dried fruits.

• Build and repair cells, fight infection, and make blood strong. These body builders are made up of amino acids. ("Complete" proteins have all 8 amino acids that the human body needs.)
• SOURCES OF COMPLETE PROTEINS: fish, meat, chicken, eggs, milk, and soy beans.
• SOURCES OF INCOMPLETE PROTEINS: dried beans, lentils and peas, nuts, breads, noodles, grains and cereals. Foods missing different amino acids can sometimes be combined to provide the amino acids for a complete protein.

• Help the body use food and work properly. They're found in all foods from the 4 food groups.
• ESPECIALLY GOOD SOURCES: carrots, spinach, broccoli, green peppers, leaf lettuce, cantaloupe, citrus fruits, tomatoes, potatoes, whole and enriched grains, milk products, fish, meat, and poultry.

• Provide energy (calories) for muscles, nerves, and the brain. "Complex" carbohydrate foods provide calories and other nutrients. (An added plus -  they're also sources of fibre, essential for digestion and the prevention of some disseases.) "Simple" carbohydrate foods provide calories, but not much else. (That's why they're often called "empty calories.")
• SOURCES OF COMPLEX CARBOHYDRATE: ("starches"): breads, noodles, grains, cereals, potatoes, nuts, seeds, dried beans, lentils and peas, vegetables, and some fruits.
• SOURCES OF SIMPLE CARBOHYDRATES: table sugar, powdered sugar, brown sugar and "natural" sugars in honey, corn, and some fruits.

• Provides energy and "fatty acids," and helps digestion. Too much fat can be harmful.
• SOURCES: vegetable oils, margarine, butter (and foods fried in them); whole milk, cream, most cheeses; meats, poultry (with skin), eggs; chocolate, avacadoes, peanut butter, and nuts.

AWARD 1

A food high in calcium and vitamins

A food high in complete proteins (and also in fats...so don't eat too much!)

A food high in vitamins and complex carbohydrates

A food high in complete proteins and iron

A food high in simple carbohydrates (and also in fats...so don't eat too much!)

A food high in incomplete proteins, complex carbohydrates, vitamins and water

Zucchini tossed with green onions, green peppers, and chilies, served on lettuce.

Milk and gelatin custard, flavoured with almonds and served with fruit.

A soup of lentils, potatoes, onion, celery, garlic, parsley, zucchini, and spices.

Chicken breasts stuffed with ham and cheese, dipped in egg and bread crumbs, and fried in butter.

Beef and liver chunks basted with lemon juice, garlic and ginger, and barbecued.

A layered sponge cake spread with ricotta cheese, sugar, chocolate chips and candied fruit, topped with creamy frosting.