Nutrient Basics Flashcards
Nutrients
The substances found in he food that keep your body functioning
These three are the framework of the Food Guide Pyramid:
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
The 6 Essential Nutrients
Water
Carbohydrates
Protein
Fat
Vitamins
Minerals
Water (Function)
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.
Carbohydrates (Sources)
Pasta, breads, cereals, grains, rice, fruits,
milk and yogurt.
Two types of Carbohydrates:
Starches or Complex Carbohydrates
Simple Carbohydrates
Simple Carbohydrates (Sources)
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.
Starches or Complex Carbohydrates (Sources)
Whole grain breads and cereals,
pasta, vegetables, rice, tortilla
and legumes.
Starches or Complex Carbohydrates (Function)
An excellent source of fuel (energy) for the body.
Rich in vitamins, minerals, and fiber.
Fiber
The plant material that doesn’t break down when you digest food.
Many, but not all, complex carbohydrates contain fiber.
Fiber (Sources)
Oatmeal, fruits, vegetables, whole grains and legumes.
Fiber (Function)
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.
Protein (sources)
Meat, fish,eggs, poultry, dairy products,
legumes, nuts and seeds. (Breads, cereals and
vegetables also contain small amounts of protein.)
Protein (Function)
Provides energy.
Help to build, maintain, and repair body tissues
Two types of Protein:
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.
Essential AA
1) Histidine
2) Isoleucine
3) Leucine
4) Methionine
5) Phenylalanine
6) Threonine
7) Valine
8) Tryptophan
9) Lysine
Fat (Sources)
Butter, vegetable oils, salad dressings, nuts and
seeds, dairy products made with whole milk
or cream, and meats.
Fat (Function)
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.
Saturated Fat
Fats that are usually solid at room temperature.
Food Sources: Animal based products (SF)
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.
Unsaturated Fat
Fats that are liquid at room temperature.
Polyunsaturated Fat
• Food Sources: Vegetables and fish oils.
• Provide two essential fatty acids necessary for bodily functions.
Monounsaturated Fat
Food Sources: Olive oil, canola oil, nuts, seeds.
Cholesterol (Function)
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.
Vitamins (Sources)
Fruits, vegetables, milk, whole-grain breads,
cereals and legumes
Vitamins (Function)
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.
Fat Soluble Vitamins
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.
Water Soluble Vitamins
Vitamins C and B-complex
Require water for absorption.
Easily absorbed and passed through the body as
waste.
Vitamin A (Sources)
Dark green, leafy vegetables, deep yellow
and orange fruits and vegetables, liver, milk,
cheese, and eggs.
Vitamin A (Function)
Helps keep skin and hair healthy.
Aids in night vision.
Plays a role in developing
strong bones and teeth.
Vitamin D (Sources)
Vitamin D fortified milk, egg yolk, salmon, and liver.
Nonfood Source: the sun.
Vitamin D (Function)
Helps the body use calcium and phosphorus.
Plays a role in building strong bones and teeth.
Vitamin E (Sources)
Whole-grain breads and cereals; dark green,
leafy vegetables; dry beans and peas; nuts
and seeds; vegetable oils; margarine; liver.
Vitamin E (Function)
Helps form red blood cells, muscles, and
other tissues.
Vitamin K (Sources)
Dark green and leafy vegetables (such as
spinach, lettuce, kale, collard greens), and
cabbage.
Vitamin K (Function)
Helps blood to clot.
Vitamin B-complex (Sources)
Whole grain and enriched breads and
cereals; dry bean and peas; peanut butter;
nuts; meat; poultry; fish; eggs; milk.
Vitamin B-complex (Function)
Helps the body use the energy from the foods we eat.
Helps brain, nerves, and muscles function.
Vitamin C (Sources)
Citrus fruits, strawberries, kiwi, broccoli, tomatoes, and potatoes.
Vitamin C (Function)
Helps heal wounds.
Helps maintain healthy bones, teeth, and blood vessels.
Helps body fight infection.
Minerals (Sources)
Meats, beans, nuts, fruits, vegetables, dairy products, and grains.
Minerals (Functions)
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.
Minerals
Calcium
Phosphorus
Magnesium
Sodium
Potassium
Iron
Others include:
Iodine, Zinc, Copper, Sulfur, Chloride, etc.
Calcium & Phosphorus (sources)
Dairy Products: milk, cheese, ice cream,
green leafy vegetables, canned sardines and
other processed fish eaten with bones.
Calcium & Phosphorus (sources)
Dairy Products: milk, cheese, ice cream,
green leafy vegetables, canned sardines and
other processed fish eaten with bones.
Calcium & Phosphorus (Function
Helps build and maintain healthy bones and
teeth.
Helps heart, nerves, and muscles work properly.
Deficiency (lack) of calcium &
phosphorus leads to osteoporosis.
Iron (Sources)
Liver, kidney, heart, meat, egg yolk, dried beans and peas, spinach, dried fruit, whole-grain & enriched breads & cereals, nuts.
Iron (Function)
Helps make hemoglobin in red blood cells.
Helps cells used oxygen
Deficiency (lack) of iron leads to anemia.
Sodium (Sources)
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
Sodium (Function)
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.
Nutrient Deficiency
A nutritional deficiency occurs when your body doesn’t get enough nutrients.
Nutrient Deficiency (Symptoms)
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
