Nutrients

Macro nutrients:

Protein:

• What is it made of: amino acids
• What does it do: provides energy, repairs and builds body tissues.
• How much is enough: A lazy male teen should have 50 grams, a semi-active teen should have 65 grams, and an active teen should have about 80 grams of protein. A female teen should have at least 46 grams depending on how active they are.
• What foods has it: beans, nuts, meats, fish, chicken, dairy (a lactose teen should have soy/almond milk instead)

Fat: 

• What is it made of: Fats are made up of compounds including carbon, hydrogen, and oxygen.
• What does it do: Provide energy, helps digest vitamins, and supply nutrients and calories.
• How much is enough: Approximately 66 grams or more depending on your activity/gender.
• What foods has it: A lot (some examples: pastries, burgers, fired food, chocolate, etc)

Carbohydrates:

• What is it made of: Carbohydrates are made up of compounds including carbon, hydrogen, and oxygen.
• What does it do: carbohydrates give energy to all the cells in our body and they fuel the basal metabolic rate (the rate at which we use energy at rest) and activity levels.
• How much is enough: 250 to 350 grams depending on how active you are/gender.
• What foods has it: rice, potatoes, grains, fruits, vegetables, and more.

Micro Nutrients:

1. (Major) Micro minerals:
a). Iron: [also a trace mineral]goes into your blood to help carry oxygen to the lungs and rest of the body.

Zinc, Magnesium, and Calcium pills

b). Calcium: necessary to build up strong bones/teeth
2. (Major) Vitamins:
a). Vitamin A: helps to give you strong vision.
b). Vitamin B: complex: play an important role in cell metabolism
c). Vitamin C: fat soluble vitamin that functions as a steroid hormone.
3. (Major) Trace Minerals:
a). Zinc: helps with human immunity, brain functions, and the ability to reproduce.
b). Magnesium: is significant to nerve, muscle and enzyme function.

Resources:
http://www.kriskris.com/what-does-vitamin-d-do/

http://health.learninginfo.org/what-does-iron-do.htmhttp://en.wikipedia.org/wiki/List_of_macronutrients
http://www.eatingdisordersonline.com/nutritional/fats.php
http://www.livestrong.com/article/431910-how-much-protein-should-a-15-year-old-boy-have-every-day/
http://wiki.answers.com/Q/How_much_protein_should_a_female_teenager_take_per_day

http://answers.ask.com/Fitness_and_Nutrition/Nutrition/what_is_fat_made_of
http://wiki.answers.com/Q/What_does_carbohydrate_do_for_your_body