Name: _______________________________________
Nutrient Basics
Nutrients
 The food you eat is a source of nutrients. Nutrients are defined as
_______________________________________________________________________.
Balance is Key
These three are the framework of the Food Guide Plate:
 __________________ - Eat foods from ______ ___________ of the Food Guide Plate.
 ______________ - Eat __________________ foods from each food group.
 ________________________
Carbohydrates
 Food Sources:
 Pasta, ________________, cereals, grains, rice, ______________, milk,
__________________ and sweets.
 Two types of Carbohydrates:
 _____________________ or Complex Carbohydrates
 ___________________ Carbohydrates
Simple Carbohydrates
 Food Sources:
 Fruits, ___________________, _________________, and yogurt.
 ________________, soda, and jelly.
Starches or
Complex Carbohydrates
 Food Sources:
 _______________________________ and cereals, pasta,
_________________________, rice, tortilla and legumes.
Name: _______________________________________
Fiber
 Fiber is the _____________ material that doesn’t break down when you ___________
food. Many, but not all, complex carbohydrates contain fiber.
 Food Sources:
 _________________, fruits, vegetables, whole grains and _________________.
 Function in the Body:
 Aids in _______________________.
 May reduce the risk of developing some diseases like __________________,
______________________ and ___________________, and certain types of
__________________________.
 Helps promote regularity.
Proteins
 Food Sources:
 Meat, fish, ______________________, poultry, dairy products,
legumes, _____________ and __________________. (Breads, cereals and
vegetables also contain small amounts of protein.)
Amino Acids
Of the 20 amino acids, the human body is capable of producing _____ of them. The other
___________ called, “________________________________” must be supplied by ________
sources.
 Two types of Protein:
 __________________ Proteins:
•
Contain all _____ essential amino acids.
•
They are found in ________________ sources.
 __________________ Proteins:
•
Lack ______ or _______ of the __________________ amino acids.
•
They are found in ___________________ sources.
 The best way to give the body complete proteins is to eat a wide variety of foods
throughout the day.
Fat
- The most _____________________ form of food energy (calories).
Name: _______________________________________
 Food Sources:
 Butter, ________________________, salad dressings, nuts and seeds, dairy
products made with ___________________ or cream, and ________________.
 Function in the Body:
 Provide substances needed for __________________ and healthy __________.
 Enhance the _____________ and _________________ of food.
 Required to carry “_____________________” vitamins throughout the body.
 Provide energy.
Types of Fat
 _________________________ Fat:
 Fats that are usually _____________ at room _________________________.
 Food Sources: ______________________ foods and __________________ oils.
 The type of fat most strongly linked to _________________________ and
increased risk of _____________________________.
 ___________________________ Fat:
 Fats that are _______________ at room ________________________.
 ______________________________ Fat:
•
Food Sources: _____________________ and _________ oils.
•
Provide ______ essential ___________ acids ________________ for
bodily functions.
 _________________________ Fat:
•
Food Sources: ____________ oil, ____________ oil, nuts, seeds.
•
May play a role in ______________________ the risk of
___________________________.
Cholesterol
- A fat-like substance that is part of every cell of the body.
 Function in the Body:
 Helps the body make necessary ____________ including _______________,
and _________________________.
Name: _______________________________________
 Aids in ___________________________________.
 The human body manufactures all the _________________________ it needs.
You also get cholesterol from ____________________ food products you eat.
 When cholesterol levels are ____________ there is a ______________ risk for
_________________________________.
 Do you know what the healthy cholesterol range is for teens your age?
Vitamins
 Food Sources:
 __________________, vegetables, milk, _________________________ breads,
cereals and legumes.
 Unlike carbohydrates, fats, and proteins, vitamins ______________________
provide energy (calories).
 Function in the Body:
 Help regulate the many chemical processes in the body.
 There are ________ different vitamins known to be required each day for
good health.
 Vitamins are separated into _______ types: _____________ Soluble &
_______________ Soluble Vitamins.
Fat/Water Soluble Vitamins
 _____________ Soluble Vitamins
 Vitamins ___, ___, ___, ___
 Require fat for the ___________________ to allow them to be carried into the
blood stream for use (absorption).
 Can be ___________________ in the body for later use.
 ______________ Soluble Vitamins
 Vitamins ___ and ___-complex
 Require _____________________ for absorption.
 Easily absorbed and passed through the body as waste.
Name: _______________________________________
Vitamin A
 Food Sources:
 __________ green, ____________ vegetables, deep ______________ and
____________ fruits and vegetables, _____________, milk, cheese, and eggs.
 Function in the Body:
 Helps keep ___________ and ___________ healthy.
 Aids in _______________ vision.
 Plays a role in developing strong ____________ and _____________.
Vitamin D
 Food Sources:
 Vitamin D fortified ___________, egg yolk, ______________, and liver.
 Nonfood Source: the ______________.
 Function in the Body:
 Helps the body use __________________ and _______________________.
 Plays a role in building strong _______________ and ________________.
Vitamin E
 Food Sources:
 Whole-grain breads and cereals; dark ________________, _______________
vegetables; _________ beans and peas; nuts and seeds;
___________________ oils; margarine; liver.
 Function in the Body:
 Helps form ___________ blood cells, __________________, and other tissues.
Vitamin K
 Food Sources:
 Dark green and ______________________________ (such as
______________, lettuce, __________________, collard greens), and cabbage.
 Function in the Body:
 Helps __________________ to ___________________.
Name: _______________________________________
Vitamin B-complex
 Food Sources:
 Whole grain and enriched breads and cereals; dry bean and peas; peanut
butter; nuts; meat; poultry; fish; eggs; milk.
 Function in the Body:
 Helps the body use the ________________________ from the foods we eat.
Vitamin C
 Food Sources:
 ________________ fruits, strawberries, kiwi, ________________, tomatoes,
and potatoes.
 Function in the Body:
 Helps ________________ wounds.
 Helps maintain healthy _________________, ___________________, and
_________________________ vessels.
Minerals
 Food Sources:
 Meats, beans, nuts, fruits, vegetables, dairy products, and grains.
 Functions in the Body:
 The body __________________ on minerals for practically every process
necessary for life.
 The body requires ________________ minerals daily.
Minerals






 Others include:
 Iodine, _______________, Copper, ____________________, Chloride, etc.
Name: _______________________________________
Nutrient Deficiency
 A nutritional deficiency occurs when your body doesn’t get enough nutrients.
 Symptoms:
 At first the symptoms may not seem serious. They may include:
_____________________, difficulty _________________ or concentrating,
frequent ______________________, and weight _____________ or gains.
 However, if the deficiency is not corrected the symptoms may get more
serious and effect the ____________, _______________, and ______________.
 The best way to avoid a nutrient deficiency is to eat a
____________________________ diet.