The Six Essential Nutrients

Minerals: Divided into ____ groups:

3

It is recommended that adults drink?

8 glasses of fluid daily (or more in hot weather or during physical activity)

B-3 (Niacin)

Converts sugar into energy. Seafood, peanuts and wheat

Beta Carotene

Coverts into Vitamin A by the body for needs the body develops. Found in yellow-orange fruits , dark green vegetables

B-12

Creates myelin sheath that protects nerves. Found in Seafood, meat, yogurt, milk, cheese and egg

A, E, K, D, too much ------->

FATAL

_____ Soluble: Transported and ______ in fats. Fat- Soluble vitamins are better absorbed when taken with ______ containing some _______. Are stored in _____ fat and the ______ for later use. There are four fat- soluble vitamins ( Vitamins ___, E, ____ and ___). Eating too much of them can be harmful to the body or _____

Fat, dissolve, meals, fat, body, liver, a, d, k, toxic

Vitamin K

Helps in clotting blood. Found in green leafy vegetables

Vitamin F (Folic Acid)

Helps in producing DNA. Found in Asparagus, pinto beans, lentils, chick

Vitamin A

Promotes healthy vision. Found in carrots, sweet potatoes, leafy vegetables

Leather type of fat?

Saturated Fat

4. Lipids (fat): Divided into two main categories: _______ and ________

Saturated, Unsaturated

Vitamin c best source

Strawberries

Like vitamins, minerals are not?

a source of energy and are best obtained through a varied diet rather than supplements

In teen years when they are growing fast (second to infants), changes in the body require good, _______ nutrition

balanced

Protein example- Black______ and ______ or a ________ ______ and jelly sandwich

beans, rice, peanut butter

Starches: are______ because they are made up of many sugars all ______ together. During digestion, starches break down into ________ sugars, which are then taken by the body and used for ______

complex, attached, single, energy

MY PLATE: Fats are naturally found in the ______ and ____ groups

dairy, protein

Vitamins are best consumed through a varied _______ rather than as a supplement because there is little chance of taking too high a dose

diet

Food Sources of Protein: Animal sources: Meat, poultry, fish,_____, and dairy products=_______ proteins

eggs, complete

Electrolytes: Specific major minerals that work together to maintain the body's _____ balance. Potassium, Sodium, and Chloride

fluid

Minerals help your body: Promote good health while regulating body processes. Grow, develop, and stay ______. Building strong _____, teeth, blood, transmit ________ impulses. Some are even used to make hormones or maintain a normal ________. ____ calories per gram

healthy, bones, nerve, heartbeat, 0

1. Nutrients: Each _______ plays a specific role in the body. Together they supply _______, provide materials for ________ and maintenance, and control body_______

nutrient, energy, growth, functions

Plain Sources: Dry beans, peas, and _____. Grains have a little protein, but not much. This= ________ protein

nuts, incomplete

Food Sources of Fat: Naturally present in meat, poultry, fish, _____, and dairy products vegetable oil is a _____ form of fat- used to fry food Butter, margarine, cream, and mayonnaise are almost _____ fat. These sources of fat are almost always found in salad ______, gravy, cookies, cakes, ___________, etc.

nuts, liquid, all, dressing, ice cream

MY PLATE: Protein is found in the ______ group and the _____ group

protein, dairy

Carbohydrates can be grouped into two categories:_______ and ______

simple carbs, complex carbs

Trace Minerals: needed in very _____ amounts, but they are just as important as the other minerals. Iron, Zinc, Copper, Iodine and Selenium

small

MYPLATE: ____ Sources of ______ carbohydrates include: Simple sugars are natural parts of some foods example- _______ (fructose), _______ (maltose), ______ (lactose) Sources of ______ carbohydrates are: whole ____ grain products, rice, breads, pasta, ________ such as squash, potatoes, corn, dry ______, peas, and lentils

Grains, simple, fruits, grains, milk, complex, wheat, vegetables, beans

Vitamin D

Helps the body absorb calcium. Gathered when a person spends as little as 15 minutes in the sun three times a week. Also found in fortified milk

B-1 (Thiamin)

Helps to convert sugar into energy: Found in whole grains, seeds, and nuts

Vitamin E

Helps to protect cells from membrane damage. Found in polyunsaturated oils and seed

MY PLATE: Minerals are found in ____ sections of MyPlate

all

Vitamins: Provides ____ calories per gram. Only needed in ____ amounts but they are essential to the body because: they build body ______, help regulate body _____ and help other _____ do their jobs. The body ______ produce energy ______ vitamins. Vitamin recommendations _________ throughout life based on age and gender.

0, small, tissue, processes, nutrients, cannot, without, fluctuate

5. Vitamins and Mineral: Vitamins: There are _____ vitamins, and _____ types

12, 2

B-2 (Riboflavin)

Acts like a coenzyme, it helps to convert carbohydrates into energy. Found in organ meats, dairy products and seafood

3. Protein: Protein from food is ______ down into amino acids by the digestive system

broken

Proteins are divided into 2 groups: ______ protein and _____ protein.

complete, incomplete

Major Minerals: Needed in relative ______ amounts. Calcium , phosphorus, sodium, potassium, chloride, and magnesium

large

Protein : Calories ( ____ kcal per gram), 0-35% of ______ should come from protein. It will be used for _______ if not enough carbohydrate is available due to skipped meals, heavy exercise, etc. If you eat too much protein, then your body _____ the extra calories as body fat. Eating more protein than you need will ______ trigger the body to build bigger muscles-only______ activity does that- which, in turn, requires you to need ______ protein to repair muscles

4, calories, energy, stores, not, physical, more

Facts: Most of our body weight (___ - 70%) is made up of water. 65% of our _______ is water. Your blood is ____% water. You can go about a _____ without ____ but only about _______ days without water. Needed to help perform many ____ - supporting activities. Carries ______ and waste products in body. Needed for ______ to function. Helps regulate body _______. When you get hot, you perspire and the evaporated air _______ your body. Each day our bodies _____ 2-3 quarts of water

60, brain, 80, month, food, 5-7, life, nutrients, cells, temperature, cools, lose

Vitamin C

Makes and takes care of collagen in the body. Found in broccoli, brussel sprouts, tomatoes, oranges, strawberries, helps our immune system

B-6 (Pyridoxine)

Metabolizes protein. Found in Tuna, salmon, avocado, potatoes

Incomplete Proteins; A protein source that does _________ have all the essential amino acids needed by the body: Usually, ______ sources are incomplete proteins

NOT, plant

WATER: ________ Nutrient! Provides _____ calories per gram of water

VITAL, 0

______ - soluble: Dissolve in ____ and require water to be transported to the site of metabolism. These are _____ stored in the body, so you need to replenish them. There are ____ water-soluble vitamins (comprising 8 B vitamins and Vitamin C).

Water, water, not, some

Fiber: Slows _____ and help to regulate ______ sugar levels. It helps your digestive track work ______ and may help protect your body from heart _______ and _______

digestion, blood, properly, disease, and cancer

Complete Protein: A protein source that has ALL 9 _______ amino acids needed by the body: Usually ALL _______ sources are complete _____________

essential, animal, proteins

MY PLATE: Vitamins are primarily found in the _____ and ________ group, with the B complex vitamins found in the ______ group

fruits, vegetables, grains

Simple carbohydrates: Are converted quickly into _______. Sugars are simple because they are made of one or two ______ ________

glucose, sugar, units

Fats play an ________ role in a _________ diet. Fat maintains ______ and hair, cushions vital ______, provides insulation. Necessary for the ______ and _____ of certain _______ and hormones. Twice the amount of calories (___ kcal per gram). NO more than ____- 35% of calories should come from fat

important, balanced, skin, organs, production, absorption, vitamins, 9, 20

HOWEVER- if the right combination of ________ proteins is eaten together (or in the same 12 hour period) they would make a ________ protein

incomplete, complete

Sources of water: Plain water, ______, milk, and soups. Many foods-fruits, vegetables, breads, and meat may supply a small amount of water. ___________ is over 90% water! Beverages with _______ (soda, tea, coffee) are NOT good sources because caffeine ______ water out of the body

juices, watermelon, caffeine, takes

Unsaturated: _______ at room temperature. examples: vegetable _____, nuts, ______, and _________

liquid, oils, olives, avocados

2. Carbohydrates: The energy that is used first to fuel ______ and the ______. If you eat more carbohydrates than you ____-, you may get more calories than you need, which the body then stores as _____. Provides about ____ kcal (kcal=kilocalories= Calories) per gram. Most ______ (%) should come from _________.

muscles, brain, need, fat, 4, calories, carbohydrates

Protein is used for: Building and repairing _________, red blood cells, _______ and other tissues, for making hormones , important for a healthy _______ system

muscles, hair, immune

Saturated: _______ at room temperature, this is known as the "_______ fat". examples: stick of _____ or margarine, fats in ______, poultry, and dairy products.

solid, bad, butter, meat

Complex Carbohydrates: These are either _______ or ______

starches,fiber