Nutrient Basics

Question 1

Nutrients

Answer 1

The substances found in he food that keep your body functioning

Question 2

These three are the framework of the Food Guide Pyramid:

Answer 2

 Balance - Eat foods from all groups of the Food Guide Pyramid.
 Variety - Eat different foods from each food group.
 Moderation - Eat more foods from the bottom of the pyramid, and fewer and smaller portions of foods from the top of the pyramid

Question 3

The 6 Essential Nutrients

Answer 3

 Water
 Carbohydrates
 Protein
 Fat
 Vitamins
 Minerals

Question 4

Water (Function)

Answer 4

 Water carries nutrients to your cells and carries waste from your body.
 Regulates body temperature.
 Dissolves vitamins, minerals, amino acids, and other nutrients.
 Lubricates joints.

Question 5

Carbohydrates (Sources)

Answer 5

 Pasta, breads, cereals, grains, rice, fruits,
milk and yogurt.

Question 6

Two types of Carbohydrates:

Answer 6

 Starches or Complex Carbohydrates
 Simple Carbohydrates

Question 7

Simple Carbohydrates (Sources)

Answer 7

 Fruits, juices, milk, and yogurt.
 Candy, soda, and jelly.
• These simple carbohydrates have a bad reputation
because they are high in calories and low in
nutritional value.

Question 8

Starches or Complex Carbohydrates (Sources)

Answer 8

 Whole grain breads and cereals,
pasta, vegetables, rice, tortilla
and legumes.

Question 9

Starches or Complex Carbohydrates (Function)

Answer 9

 An excellent source of fuel (energy) for the body.
 Rich in vitamins, minerals, and fiber.

Question 10

Fiber

Answer 10

The plant material that doesn’t break down when you digest food.
Many, but not all, complex carbohydrates contain fiber.

Question 11

Fiber (Sources)

Answer 11

 Oatmeal, fruits, vegetables, whole grains and legumes.

Question 12

Fiber (Function)

Answer 12

 Aids in digestion.
 May reduce the risk of developing some diseases like heart disease, diabetes and obesity, and certain types of cancer.
 Helps promote regularity.

Question 13

Protein (sources)

Answer 13

 Meat, fish,eggs, poultry, dairy products,
legumes, nuts and seeds. (Breads, cereals and
vegetables also contain small amounts of protein.)

Question 14

Protein (Function)

Answer 14

 Provides energy.
 Help to build, maintain, and repair body tissues

Question 15

Two types of Protein:

Answer 15

 Complete Proteins:
• Contain all 9 essential amino acids.
• They are found in animal sources.
 Incomplete Proteins:
• Lack one or more of the essential amino acids.
• They are found in plant sources.

Question 16

Essential AA

Answer 16

1) Histidine
2) Isoleucine
3) Leucine
4) Methionine
5) Phenylalanine
6) Threonine
7) Valine
8) Tryptophan
9) Lysine

Question 17

Fat (Sources)

Answer 17

 Butter, vegetable oils, salad dressings, nuts and
seeds, dairy products made with whole milk
or cream, and meats.

Question 18

Fat (Function)

Answer 18

 Provide substances needed for growth and healthy skin.
 Enhance the taste and texture of food.
 Required to carry “fat-soluble” vitamins throughout the body.
 Provide energy.

Question 19

Saturated Fat

Answer 19

Fats that are usually solid at room temperature.

Question 20

Food Sources: Animal based products (SF)

Answer 20

 Dairy foods – such as butter, cream, ghee,
regular-fat milk and cheese.
 Meat – such as fatty cuts of beef and lamb,
processed meats like salami, sausages, and
the skin on chicken.

Question 21

Unsaturated Fat

Answer 21

Fats that are liquid at room temperature.

Question 22

Polyunsaturated Fat

Answer 22

• Food Sources: Vegetables and fish oils.
• Provide two essential fatty acids necessary for bodily functions.

Question 23

Monounsaturated Fat

Answer 23

Food Sources: Olive oil, canola oil, nuts, seeds.

Question 24

Cholesterol (Function)

Answer 24

 Helps the body make necessary cells including skin, and hormones.
 Aids in digestion.
 The human body manufactures all the cholesterol it needs. You also get cholesterol from animal food
products you eat.

Question 25

Vitamins (Sources)

Answer 25

Fruits, vegetables, milk, whole-grain breads,
cereals and legumes

Question 26

Vitamins (Function)

Answer 26

 Help regulate the many chemical processes in the body.
 There are 13 different vitamins known to be required each day for good health.
 Vitamins are separated into two types: Fat Soluble & Water Soluble Vitamins.

Question 27

Fat Soluble Vitamins

Answer 27

 Vitamins A, D, E, K
 Require fat for the stomach to allow them to be carried into the blood stream for use (absorption).
 Can be stored in the body for later use.

Question 28

Water Soluble Vitamins

Answer 28

 Vitamins C and B-complex
 Require water for absorption.
 Easily absorbed and passed through the body as
waste.

Question 29

Vitamin A (Sources)

Answer 29

 Dark green, leafy vegetables, deep yellow
and orange fruits and vegetables, liver, milk,
cheese, and eggs.

Question 30

Vitamin A (Function)

Answer 30

 Helps keep skin and hair healthy.
 Aids in night vision.
 Plays a role in developing
strong bones and teeth.

Question 31

Vitamin D (Sources)

Answer 31

 Vitamin D fortified milk, egg yolk, salmon, and liver.
 Nonfood Source: the sun.

Question 32

Vitamin D (Function)

Answer 32

 Helps the body use calcium and phosphorus.
 Plays a role in building strong bones and teeth.

Question 33

Vitamin E (Sources)

Answer 33

 Whole-grain breads and cereals; dark green,
leafy vegetables; dry beans and peas; nuts
and seeds; vegetable oils; margarine; liver.

Question 34

Vitamin E (Function)

Answer 34

 Helps form red blood cells, muscles, and
other tissues.

Question 35

Vitamin K (Sources)

Answer 35

 Dark green and leafy vegetables (such as
spinach, lettuce, kale, collard greens), and
cabbage.

Question 36

Vitamin K (Function)

Answer 36

Helps blood to clot.

Question 37

Vitamin B-complex (Sources)

Answer 37

 Whole grain and enriched breads and
cereals; dry bean and peas; peanut butter;
nuts; meat; poultry; fish; eggs; milk.

Question 38

Vitamin B-complex (Function)

Answer 38

 Helps the body use the energy from the foods we eat.
 Helps brain, nerves, and muscles function.

Question 39

Vitamin C (Sources)

Answer 39

 Citrus fruits, strawberries, kiwi, broccoli, tomatoes, and potatoes.

Question 40

Vitamin C (Function)

Answer 40

 Helps heal wounds.
 Helps maintain healthy bones, teeth, and blood vessels.
 Helps body fight infection.

Question 41

Minerals (Sources)

Answer 41

 Meats, beans, nuts, fruits, vegetables, dairy products, and grains.

Question 42

Minerals (Functions)

Answer 42

 The body depends on minerals for practically
every process necessary for life.
 Minerals actually become part of the body.
 The body requires 16 minerals daily.

Question 43

Minerals

Answer 43

 Calcium
 Phosphorus
 Magnesium
 Sodium
 Potassium
 Iron
 Others include:
 Iodine, Zinc, Copper, Sulfur, Chloride, etc.

Question 44

Calcium & Phosphorus (sources)

Answer 44

 Dairy Products: milk, cheese, ice cream,
green leafy vegetables, canned sardines and
other processed fish eaten with bones.

Question 45

Calcium & Phosphorus (sources)

Answer 45

 Dairy Products: milk, cheese, ice cream,
green leafy vegetables, canned sardines and
other processed fish eaten with bones.

Question 46

Calcium & Phosphorus (Function

Answer 46

 Helps build and maintain healthy bones and
teeth.
 Helps heart, nerves, and muscles work properly.

 Deficiency (lack) of calcium &
phosphorus leads to osteoporosis.

Question 47

Iron (Sources)

Answer 47

 Liver, kidney, heart, meat, egg yolk, dried beans and peas, spinach, dried fruit, whole-grain & enriched breads & cereals, nuts.

Question 48

Iron (Function)

Answer 48

 Helps make hemoglobin in red blood cells.
 Helps cells used oxygen
 Deficiency (lack) of iron leads to anemia.

Question 49

Sodium (Sources)

Answer 49

 Processed & prepared foods. Canned vegetables, soups, pickles, lunch meats, ham, bacon, sausage, hotdogs, and frozen foods. Salt/sodium is used to preserve food and improve the taste and texture of
food.
 Condiments. Table salt, soy sauce, ketchup, mustard, BBQ sauce, steak sauce…
 Natural sources. Some meats, poultry, dairy products (esp. cheeses) and vegetables

Question 50

Sodium (Function)

Answer 50

 Helps maintain the right balance of fluids in your body.
 Helps transmit nerve impulses.
 Influences the contraction and relaxation of muscles.
 Excess sodium can lead to hypertension (high blood pressure), a condition that can lead to cardiovascular and kidney diseases.

Question 51

Nutrient Deficiency

Answer 51

A nutritional deficiency occurs when your body doesn’t get enough nutrients.

Question 52

Nutrient Deficiency (Symptoms)

Answer 52

 At first the symptoms may not seem serious. They may include: tiredness, difficulty sleeping or concentrating, frequent colds, and weight loss or gains.
 However, if the deficiency is not corrected the
symptoms may get more serious and effect the skin,
eyes, and bones