NUTRIENTSDURING THIS STUDY YOU WILL NEED THIS

INFORMATION FOR EACH NUTRIENT:-WHAT DOES IT DO FOR YOUR BODY?

-WHAT FOOD SOURCES SUPPLY IT?

CARBOHYDRATES

• THE BODY’S MAIN SOURCE OF ENERGY• THREE KINDS

– SUGARS- take less time to digest, therefore provide a quick boost of energy but a rapid fall of energy follows the quick boost; high in calories but few vitamins or minerals

• FS-candy, syrups, soft drinks– STARCH-also provide a variety of vitamins & minerals

FS-pasta, breads, potatoes & rice – FIBER-the indigestible part of plant foods; it adds bulk to the diet

that helps keep you regular/helps move foods through the digestive tract; this prevents constipation & may reduce the risk of some cancers

• FS-fruits, vegetables & whole grain breads & cereals

PROTEINS• BUILD, MAINTAIN & REPAIR BODY TISSUES. THE BODY DOES NOT STORE PROTEINS; YOUR BODY CAN MAKE MANY AMINO ACIDS, HOWEVER 9 MUST COME FROM FOODS.• AMINO ACIDS-BUILDING BLOCKS OF PROTEIN• TWO KINDS

– COMPLETE PROTEINS-THEY CONTAIN ALL OF THE ESSENTIAL AMINO ACIDS

• FS-ANIMALS-MEAT, EGGS, MILK, POULTRY, & FISH

– INCOMPLETE PROTEINS-THEY DO NOT CONTAIN SUFFICIENT AMOUNTS OF ALL THE 9 ESSENTIAL AMINO ACIDS

• FS-PLANTS-GRAINS & BEANS

VEGETARIANS• PEOPLE WHO CHOOSE NOT TO EAT

SOME OR ALL ANIMAL FOODS.• VEGETARIANS NEED TO MAKE

CAREFUL FOOD CHOICES TO GET THE ESSENTIAL AMINO ACID

• THEY CAN DO THIS BY EATING COMPLEMENTARY INCOMPLETE PROTEINS-BEANS & RICE, OR

CEREAL & MILK

FATS• SUPPLIES ENERGY TO THE BODY• INSULATES THE BODY & PROTECTS ORGANS• STORES SOME VITAMINS & TRANSPORTS

SOME VITAMINS• EXCESS FAT IN DIET CAN LEAD TO WEIGHT

GAIN, & IS LINKED TO HEART DISEASE & SOME CANCERS

• CHOLESTEROL-A FAT-LIKE SUBSTANCE FOUND IN ANIMAL FOODS; & YOUR BODY PRODUCES IT. TOO MUCH IN DIET IS LINKED TO HEART DISEASE

• TWO KINDS OF FATS– SATURATED-SOLID AT ROOM TEMPERATURE

• FS-BACON (FAT LEFT IN PAN AFTER COOKING)

– UNSATURATED-LIQUID AT ROOM TEMPERATURE• FS-OLIVE OIL

VITAMINS• WORK TO HELP CONTROL BODY PROCESSES• TWO GROUPS

– WATER SOLUBLE-DISSOLVE ONLY IN WATER, YOUR BODY DOES NOT STORE EXCESS AMOUNTS

• B1-ALSO CALLED THIAMIN; helps nerves; digestive functions; helps release energy from Carbs. FS:WHOLE GRAIN CEREALS & BREAD, PORK, LIVER, DRIED BEANS & PEAS

• B2-ALSO CALLED RIBOFLAVIN; helps body with smooth skin, good eye function; aids body in use of Proteins. FS: DAIRY PRODUCTS, WHOLE GRAIN FOOD, LIVER, EGGS, DARK GREEN LEAFY VEGETABLES

• B3-ALSO CALLED NIACIN; helps body break down food to provide energy; helps maintain good nerves & digestion. FS:WHOLE GRAINS CEREALS & BREAD, MEATS, PEANUTS, EGGS, DRIED PEAS & BEANS

• VITAMIN C-helps maintain healthy bones, teeth, & blood vessels; helps to firm cementing materials of cells & strong blood vessel walls. FS:LEMONS, LIMES, DARK GREEN LEAFY VEGETABLES, CANTALOUPE

-FAT SOLUBLE-YOUR BODY CAN STORE THEM; THESE VITAMINS DISSOLVE IN FAT

Vitamin A-helps you to have good skin & mucous membranes, healthy eyes. FS: whole milk, cheese, dark green & deep yellow leafy vegetables

Vitamin D-helps body use calcium & phosphorus for strong bones & teeth. FS: milk, egg yolks, fish oils, liver *Nicknamed “sunshine vitamin”, from sun

Vitamin E-protects Vit A & salty acids against too much oxygen; helps form red blood cells, muscles, & other body tissues. FS: oils, dairy products, eggs, liver, green leafy vegetables

Vitamin K-helps blood clot. FS: dark green leafy vegetables, cauliflower

MINERALS• CHEMICAL SUBSTANCES YOUR BODY NEEDS

TO WORK PROPERLY• YOUR BODY CAN NOT MAKE THEM-MUST

COME FROM FOODS.

• TWO GROUPS OF MINERALS– TRACE OR MICRO

• IRON-helps your red blood cells carry oxygen. FS: LIVER, MEATS, GREEN LEAFY VEGETABLES, ENRICHED WHOLE GRAINS

• IODINE-helps your thyroid gland work properly (helps control the rate at which your body burns food)

FS: SEAFOOD & IODIZED SALT• ZINC-helps the body digest protein, good for brain

function. FS: ALL ANIMAL PROTEINS

-MAJOR OR MACRO• CALCIUM & PHOSPHORUS-occur in the largest

amounts; help build & strengthen your bones & teeth. FS: DAIRY PRODUCTS & LEAFY GREEN VEGETABLES

• MAGNESIUM-helps nerves & muscles function; helps body use Pro, fats, Carbs FS: WHOLE GRAINS, NUTS & LEAFY GREEN VEGETABLES

• SODIUM, CHLORINE & POTASSIUM-work together; help muscles & nerves; affect your body’s fluid balance. FS: SODIUM & CHLORINE-SALT; POTASSIUM-BANANAS & RAISINS

WATER• CARRIES NUTRIENTS THROUGHOUT YOUR BODY• MAKES UP APPROXIMATELY 75% OF YOUR BODY WEIGHT• A BASIC PART OF BLOOD & TISSUE FLUID• AIDS IN DIGESTION• COOLS YOUR BODY (SWEAT)• HELPS REMOVE WASTE• YOU SHOULD DRINK 8 GLASSES PER DAY