Name: _____________________________________________________________________
Nutrient
(1) Carbohydrates
Simple
Complex
Fiber
Function in Body
Function: Provides body with most of its energy
Period: __________________
Food Sources
Candy, fruits, vegetables, breads, cereal, pasta, rice,
beans, milk, grains, soft drinks
Simple-sugars (quick energy)
Complex-starches (provide longer periods of energy)
Fiber-plant material that does not break down during digestion;
helps move food through the body and helps eliminate waste
(2) Proteins
Complete
Incomplete
Amino Acid
Function: Builds, maintains, and repairs body tissue
Complete- meat, fish, poultry, milk, eggs
Incomplete-grains, dry beans, peas, nuts
Complete-food from animal source that contains ALL 9 Amino
Acids
Incomplete-lacks 1 or more of the nine essential amino acid
(3) Fats
Saturated
Unsaturated
Trans
Cholesterol
Amino Acid-chemical compound known as the body’s building
blocks; body makes all but 9 of the amino acids (must get those
9 from food sources)
Function: Regulates body temp, cushions vital organs, provides Saturated- meat, poultry, tropical oils
substance needed for growth
Unsaturated-Vegetable/Olive oil, nuts, olives, salmon
Trans- Stick margarine, French fries, doughnuts
Saturated-solid at room temperature; raise the level of harmful
cholesterol, can lead to other heart health issues
Unsaturated-liquid at room temperature; helps lower
cholesterol, omega-3 good for your heart
Fats Cont…
(4) Vitamins
Vitamin C
Vitamin A
B Vitamins
(Thiamin, Riboflavin,
Niacin)
(5) Minerals
Calcium
Iron
Sodium
(6) Water
Trans-hydrogenation is process of turning liquid oils into solid
ones; this process forms trans fatty acids; function like saturated
1fats, tend to raise cholesterol and linked to heart disease
Cholesterol-soft, fat-like, waxy substance found in the blood
stream and all cells; aids in digesting fat, making vitamin D,
building cells, and building some hormones
Function: Helps maintain bones, teeth, and blood vessels; helps Citrus fruits, strawberries, broccoli, tomatoes, potatoes
heal wounds
Function: Helps keep skin and hair healthy; aids in night
vision; builds strong bones and teeth
Dark green leafy vegetables, deep yellow and orange
fruits and vegetables, liver, milk, cheese, eggs
Function: Helps body use carbohydrates, fats, and proteins;
helps produce energy in cells; helps maintain healthy nervous
system, muscles, and tissues
Whole grains and enriched breads, dry beans and peas,
peanut butter, nuts, meat, poultry, fish, eggs, and milk
Function: Builds and maintains strong bones and teeth; helps
heart, muscles, and nerves work properly; helps blood to clot
Milk and milk products, dark green leafy vegetables,
dry beans and peas, sardines, salmon (with bones)
Function: Helps red blood cells carry oxygen to all parts of the
body; helps cells use oxygen
Red meats, liver, egg yolks, dark green leafy
vegetables, dry beans and peas, nuts, whole grain and
enriched breads and cereals
Salt, many foods
Function: Helps maintain fluid balance in body; helps muscle
and nerve action
Function: Helps regulate body functions and carry other
nutrients to your cells; helps carry out waste
Fruits, vegetables, milk, juice, tea, coffee, sports
drinks