Food & Nutrition Unit 6: Water, Vitamins, & Minerals
How many ounces should you drink while exercising per hour?
16-24 ounces
How many ounces should you drink while exercising for every 15 minutes?
4-6 ounces
How many ounces of water should you drink before exercise?
8-20 ounces
What does water do for our body?
A. Carries water soluble vitamins B. Regulates body temperature through perspiration C. Carries waste products through and out of the body D. Prevents Dehydration
What can destroy the nutrients in both fruits and vegetables?
Air, heat, and water
What is caused by a deficiency in iron?
Anemia (low red blood cell formation)
How much water should we drink every day?
At least 8 cups a day
What are some other ways to cook/preserve vegetables?
Bake, Stir-Fry, Simmer, Sauté, and raw
What is caused by a deficiency for vitamin K?
Bleeding & Bruising
When does browning occur in fruits?
Browning occurs when the cut surfaces of food reacts with oxygen. This is called oxidation
What is the function of vitamin D?
Build/maintain healthy bones/teeth
What mineral is a Macro-mineral?
Calcium
What are some Vitamin C sources?
Citrus fruits, strawberries, broccoli, tomatoes
What do you do to prevent oxidation of fruits?
Cover cut fruits with a liquid containing Ascorbic Acid (Vitamin C)
What are some sources of Vitamin B9 (Folate)?
Dark Green Leafy Vegetables
What are some sources of vitamin K?
Dark green leafy vegetables
What is the definition of fat soluble?
Dissolves in fat
What is the definition of water soluble?
Dissolves in water
What are some signs of dehydration?
Dry or sticky mouth/lips Thirsty Low or no urine output Not producing tears Sunken eyes or fontanels Lethargic or comatose
Because different fruits and vegetables have different vitamins and minerals, how can we ensure that we get all the different vitamins and minerals that we need?
Eat a variety of Fruits & Vegetables
What is the order of the Farm to Table process?
Farm Processing Transportation Retail Table
What things should you look at when purchasing fruits and vegetables?
Firm Free from Decay Crisp Smooth Dense Free from bruises Good color Good smell In season (Will be cheaper) Storing Fruits In: Cold (Refrigerator), Dry, and Give them space
What should you include during your meals?
Fluids
What foods are a lot of the vitamins and minerals we need found in?
Fruits & Vegetables
What is the function of vitamin K?
Helps blood clot normally
What is the function of Vitamin B9 (Folate)?
Helps body make new cells
What is the function of iron?
Helps make red blood cells, also helps muscles store and use oxygen.
What mineral is a micro/trace-mineral?
Iron
What is the definition of macro?
Large/Big amount
What is the function of sodium and potassium?
Maintains fluid balance in body.
What is the best way to cook vegetables to preserve them?
Microwaving & Steaming
What are some sources of vitamin D?
Milk, dairy, and sunlight
What are some sources of calcium?
Milk/Dairy products, whole grains, dark green leafy vegetables
What is the definition of electrolyte?
Minerals that help maintain fluid balance in the body.
What is caused by a deficiency in sodium and potassium?
Muscle cramps, irregular heartbeat, seizures
What are some reasons one may not drink enough fluids?
Nausea Loss of appetite due to illness Sore throat or mouth sores
What is caused by a deficiency for Vitamin A?
Night blindness
What is the definition of deficiency?
Not enough of something (shortage)
What is caused by a deficiency from calcium?
Osteoporosis (bones become weak and brittle)
What is caused by a deficiency of Vitamin E?
Poor nerve connection and neurological problems
What is the function of vitamin A?
Promotes good vision, hair, and skin
What is the function of Vitamin C?
Protects body against infection
What is the function of vitamin E?
Protects membranes of white and red blood cells
What are some sources of vitamin A?
Red, orange, and dark green vegetables
Which vegetables have the most vitamins and minerals?
Red, orange, and dark green vegetables
What is caused from a deficiency for vitamin D?
Rickets (Bowed legs)
What happens to fruit when they ripen?
Ripening happens when starch found in the fruit break down into sugar. (Bananas in the fridge) Fruit will deteriorate and spoil Color lightens Texture softens Decreases in Acidity Increases in sweetness
What are some sources of sodium and potassium?
Salt, fruits, and vegetables.
What is caused by a deficiency for Vitamin C?
Scurvy (Breakdown of collagen, bleeding gums, & skin hemorrhages)
What is the definition of micro or trace?
Small/Tiny amount
What are two examples of minerals/electrolytes
Sodium and Potassium
What is caused by a deficiency for Folate (Vitamin B9)?
Spina Bifida (Neural tube defect that affects spinal cord during fetal development)
For moderate to high intensity activities (over an hour) what will help replace carbohydrate loss and electrolyte balance?
Sports Drink
What is a function of calcium?
Strengthens bones & teeth
Drink according to what during the day?
Thirst
What is the main function of vitamins and minerals?
To regulate body functions
What is the definition of toxicity?
Too much of something (can become toxic/poisonous)
What are some sources of Vitamin E?
Vegetable oil, fruits, and vegetables
What are some vitamins/minerals that vegetables provide?
Vitamin A Vitamin C Vitamin D Potassium Folic Acid Calcium Magnesium
What are the water soluble vitamins?
Vitamin C (Ascorbic Acid) and Vitamin B9 (Folate)
What are some vitamins/minerals that fruit provides?
Vitamin C (Citrus, melons, strawberries) Vitamin A (Deep yellow and green fruits) Potassium (Bananas, raisins, figs)
What are the fat soluble vitamins?
Vitamins K, A, D, and E (KADE)
From what can your bodies lose too much fluid?
Vomiting or diarrhea Excessive urinating Excessive sweating Fever
What should you do to fruits and vegetables to remove pesticides that might remain on the skin?
Wash them
For a short duration of physical exercise (less than 1 hour) what is a good choice to drink before, during, and after exercise.
Water
What should you choose more often than fruit juice?
Whole or cut up fruits
What are some sources of iron?
animal products, meat, dark green leafy vegetables.