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