Nutrition Flashcards
Key Nutrient: Macronutrient subtype
Fiber
Function?
Selected Food Sources?
function: feeling of fullness, promotes normal bowel function and decreases risk of CVD, obesity, and type 2 diabetes
Source: beans, peas, vegetables, fruits, whole grains and nuts
Key Nutrient: Macronutrient Subtype
Omega- 3 fatty acid
Function?
Selected Food source?
Function: reduces blood clotting and dialates blood vessels; reduces inflammation, cholesterol, and triglyceride levels; preserve brain function and reduce risk of mental illness and ADHD
Source? Plant oils, egg yolk, tuna, salmon, mackerel, cod, crab, shrimp, oysters
Water-soluble Vitamin
Thiamine (V B1)
Function?
Selected Food Sources?
Function: assists carb and amino acid metabolism; aids neural function
Source? enriched, fortified,or whole-grain products or cereals
Water- soluble Vitamin
Riboflavin (B2)
Function?
Selected Food source?
Function: assist carb, amino acid and fat metabolism
Source?
Milk products, bread products, fortified cereal, green leafy veggies
Water soluble vitamin
Niacin (B3)
Function?
Selected Food source?
Function : assist in carb, amino acid and fat metabolism
Source: meat, poultry, enriched and whole grain breads/ bread products; fortified cereals
Water soluble vitamin
Pantothenic acid (B5)
Function?
selected Food source?
Function: assist carb, amino acid, and fat metabolism
source: Meat, mushrooms, avocados, broccoli, egg yolk, skim milk, sweet potatoes
Water soluble vitmain
Pyridoxine (B6)
Function?
selected Food source?
Function: assist in carb, amino acid, and at metabolism; helps make nuerotransmitters; contribute to decreased cardiovasular risk by regulating homcysteine
Source: meat, fortified cereal, starchy veggies, non-citrus fruits
Biotin (B7)
Function?
selected Food source?
Function: assists in carb, amino acid, and fat metabolism
Source: Milk, liver, egg yolk
Folate (B9)
Function?
Selected Food source?
Function: assist in amino acid metabolism; aids red and white blood cell formation; prevention of neural tube defects in developing fetus
Source: soybeans, oranges and orange juice, dark green leafy veggies, or vitamin supplements for women
Cobalamin (B12)
Function?
food Source?
Function: assist in amino acid metabolism; important for GI tract, bone marrow, and nervous system
Source: Animal products including liver, kidney, milk, eggs, fish, cheese, muscle meat; fortified cereals; Dietary supplements
Choline
Function?
Selected Food source?
Function: important in metabolism and neurotransmitter synthesis
Source: milk, liver, egg, peanuts
Vit C
Function?
Selected Food source?
Function: antioxidant, enzyme cofactor, promotes infection resistance
Source: citrus fruits, kiwi, strawberry, cantouple, peppers, broccoli, brussel sprouts, spinach , organ meats
Fat soluble
Vit A
function?
food source?
function: vision, growth, immune function, reproduction and skin health
Source: liver, milk, eggs, cod, halibut, carrots, spinach, sweet potatoes, cantaloupe
Fat soluble
Vit D
Function?
food course?
Function: promotes strong healthy bones
source: Sunlight; fortified foods like milk, yogurts, cereals, OJ, soy; naturally in some fish (salmon, heerin, mackerel and tuna) and egg yolks
Fat soluble
Vitamin E
function?
Selected Food source?
Function: Antioxidant
source: oils, nuts and seeds (especially almonds and sunflower seeds), green leafy veggies
Fat soluble
Vit K
Function?
Food Source?
Function: blood clotting
Source: green leafy veggies (especially broccoli, cabbage, turnips greens and dark lettuces)
Mineral
Calcium
Function?
Selected Food source?
Function: bone health, nerve function, blood vessel contrition and dilation, muscle contraction
Source: milk and milk products; forified cereals and orange juice, soy and almond milk, sardines, and mustard spinach
Mineral
Chromium
function?
source?
Function: increases effects of insulin, restores glucose tolerance
source: corn oil, clams, whole grain cereal, brewers yeast
Mineral
Copper
Function?
Source?
Function: formation of red blood cells; bone growth; skin health
source: oysters, nuts, organ meats, legumes
mineral
Fluoride
function?
source?
Function: bone formation; prevents cavities
source: fluorinated water, teas, marine fish
Mineral
Iodine
Function?
Source?
Function: growth and metabolsim
Source: iodized salt and seafood
mineral
iron
function?
source?
function: delivery of Oxygyen to cells, improves blood quality, increases restanc to stress and disease
best absorbed when consumed with Vit C rich foods
Source: heme iron = lean meat, poultry, and seafood ( clams, oysters and mussels); more easily absorbed than non-heme iron
non-heme iron= beans.lentils, spinach and iron-enriched foods
Minerals
Magnesium
function?
source?
function: acid/base balance; carbs and mineral metabolism
source: seeds, nuts, legumes, unmilled cereal gains, dark green veggies, milk
Mineral
Managanse
Function?
Source?
function: enzyme activation, carb and ft production, sex hormone production, skeletal development
source:nuts, whole grains, veggies fruits
Mineral
Phosphorous
Function?
source?
function: bone development; carb, protein and fat utilization
source: meat, poultry, fish, eggs
mineral
Potassium
function?
source?
Function: lowers blood pressure, decreases risk of kidney stones, and prevents bone loss
source: bananas, avocados, sweet potatoes, dark leafy greens, dried peas, lentils, milk products
Selenium
Function?
Source?
Function: protects body tissue against oxidative damage
source: brail nuts, fish, clams, oysters, sunflower seeds, apsarhus
Minerla
Zinc
Function?
source?
Function: Digestion and metabolism; important in reproductive systems development, aids healing
source: lean meat, liver, eggs, seafood, whole grains, punmpkin seeds
Recommended serving of vegetables?
2.5- 3 cups/ day
Recommended serving of fruits?
1.5- 2 cups/day
Recommened serving of whole grains?
4-8 ozs or about 1/2 cup
recommended dairy serving?
3 cups
reccomended protein servings?
5-6 1/2 oz -equivalents
with 8 ozs being from seafood
recommended healthy (liquid at room temp= unsaturated fats) oil servings?
1-2 Tbs
