Iron
Calcium
Phosphorus
Sodium
Iodine
• Saturated
• Unsaturated
MINERALS
•
•
•
•
•
• Sugars
• Starches
• Fiber
• Amino acids
• Complete
• Incomplete
CARBOHYDRATES
A chemical compound that serves
as a building block of proteins
PROTEIN
• Calorie
FATS
• Fat soluble
• Water soluble
VITAMINS
VOCABULARY
UNIT 2
The unit used to measure the energy value of foods.
• Nutrient
A chemical substance that helps maintain the body.
• Malnutrition
A deficient state of the body, caused by a lack of nutrition
• Nutrition
The study of how the body uses the nutrients
in foods.
NUTRIENT
PROTEIN
CARBS
FAT
VITAMIN A
FUNCTION
SOURCES
Build & repair body cells
Meat, fish, poultry, eggs, dried
beans, nuts, peas
Carry nutrients, energy,
keep warm
Sugars – fruit, cakes, pies, candy
Fiber – potatoes
Starches – pasta, breads, cereals
Energy, stores fat soluble
vitamins, cushion organs,
insulate, add flavor
Keep eyes in good condition,
helps eyes adjust to light,
health skin
Butter, margarine, salad
oil, shortening, fat in meats
Dark green & deep yellow veg., pumpkin,
liver, potatoes, spinach, broccoli, carrot,
sweet pot., red/orange peppers
THIAMIN
appetite, digestion, waste
elimination, memory
NIACIN
digestion, healthy nervous
system; prevent pellagra
Liver, pork, milk, egg yolk, dry beans, whole
grain breads, cereals, yeast, p. butter, potatoes,
peas, bread
skin, hair, eyes, repro.
system, helps body use p,f,c
for energy
Milk, cheese, liver, kidneys, heart, eggs,
green leafy veg, enriched grains, yeast
RIBOFLAVIN
VITAMIN C
Normal growth, develop
bones, teeth, gums, prevent
infection & scurvy
Pork, lean meats, fish,
liver, bread
Citrus, tomatoes, cantaloupe,
strawberries, brussel sprouts,
broccoli, cabbage, peppers
NUTRIENT
FUNCTION
SOURCES
VITAMIN D
Strong bones & teeth,
prevent rickets, helps body
use calcium & phosphorus
VITAMIN E
Slows aging process,
digests fat, healing
Green leafy vegetables, nuts,
whole grain, oils, cereals, milk,
liver
Promotes normal
clotting of blood
Liver, green leafy veg., cauliflower, oil,
tomatoes, wh.grain, egg yolk,
soybeans
VITAMIN K
IRON
Builds hemoglobin
(carry O2)
CALCIUM
PHOSPHORUS
IODINE
Strong bones & teeth,
works with phosphorus
Helps calcium build
bones & teeth
Helps thyroid gland to
function properly
Fortified milk, Sun, fish liver oils,
egg yolk, liver, salmon, tuna
Liver, variety meats, egg yolk, lean
meats, yeast, raisins, molasses, green
leafy, dried fruit & beans, peas, nuts
Milk, milk products, green leafy,
molasses, legumes
Milk, ice cream, cheese, meat, poultry,
wh. grain cereals, beans, peas, nuts,
fish
Salt water fish, iodized salt
NUTRIENT
PROTEIN
CARBS
FAT
VITAMIN A
THIAMIN
NIACIN
RIBOFLAVIN
VITAMIN C
FUNCTION
SOURCES
NUTRIENT
VITAMIN D
VITAMIN E
VITAMIN K
IRON
CALCIUM
PHOSPHORUS
IODINE
FUNCTION
SOURCES
NUTRIENT
PROTEIN
CARBS
FAT
VITAMIN A
FUNCTION
Build & repair body cells
Carry nutrients, energy, keep warm
Energy, stores fat soluble vitamins,
cushion organs, insulate, add flavor
Keep eyes in good condition, helps
eyes adjust to light, health skin
SOURCES
Meat, fish, poultry, eggs, dried beans, nuts, peas
Sugars – cakes, pies, candy Fiber – potatoes
Starches – pasta, breads, cereals
Butter, margarine, salad oil, shortening, fat in
meats
Dark green & deep yellow veg., pumpkin, liver, potatoes,
spinach, broccoli, carrot, sweet pot.
THIAMIN,
appetite, digestion, waste elimination, memory
NIACIN
digestion, healthy nervous system;
prevent pellagra
RIBOFLAVIN
skin, hair, eyes, repro. system, helps body
use p,f,c for energy
Milk, cheese, liver, kidneys, heart, eggs, green leafy veg,
enriched grains, yeast
VITAMIN C
Normal growth, develop bones, teeth,
gums, prevent infection & scurvy
VITAMIN D
Strong bones & teeth, prevent rickets, helps
body use calcium & phosphorus
Citrus, tomatoes, cantaloupe, strawberries,
brussel sprouts, broccoli, cabbage, peppers
Fortified milk, Sun, fish liver oils, egg yolk,
liver, salmon, tuna
VITAMIN E
Slows aging process, digests fat, healing
VITAMIN K
Promotes normal clotting of blood
IRON
CALCIUM
PHOSPHORUS
IODINE
Builds hemoglobin (carry O2)
Strong bones & teeth, works with phosphorus
Helps calcium build bones & teeth
Helps thyroid gland to function properly
Pork, lean meats, fish, liver, bread
Liver, pork, milk, egg yolk, dry beans, whole grain
breads, cereals, yeast, p. butter, potatoes, peas, bread
Green leafy vegetables, nuts, whole
grain, oils, cereals, milk, liver
Liver, green leafy veg., cauliflower, oil, tomatoes,
wh.grain, egg yolk, soybeans
Liver, variety meats, egg yolk, lean meats, yeast, raisins,
molasses, green leafy, dried fruit & beans, peas, nuts
Milk, milk products, green leafy, molasses, legumes
Milk, ice cream, cheese, meat, poultry, whole grain
cereals, beans, peas, nuts, fish
Salt water fish, iodized salt
• Pellagra is a niacin deficiency disease. Italian word
meaning ‘sour skin.’
Pellagra is classically described by "the four D's": diarrhea, dermatitis, dementia and death. A more
[14]
comprehensive list of symptoms includes:
High sensitivity to sunlight
Aggression
Dermatitis, alopecia, oedema
Smooth, beefy red glossitis
Red skin lesions
Insomnia
Weakness
Mental confusion
Ataxia, paralysis of extremities, peripheral neuritis
Diarrhea
Dilated cardiomyopathy
Eventually dementia
Frostig and Spies (acc. to Cleary and Cleary) described more specific psychological symptoms of pellagra
as:[15]
Psycho-sensory disturbances (impressions as being painful, annoying bright lights, odours intolerance
causing nausea and vomiting, dizziness after sudden movements)
Psycho-motor disturbances (restlessness, tense and a desire to quarrel, increased preparedness for motor
action)
Emotional disturbances
Extreme Goiter
(Thyroid gland is located in the neck.)
RICKETS
Rickets is the softening of the bones in children, potentially
leading to fractures and deformity. Rickets is among the most
frequent childhood diseases in many developing countries. The
predominant cause is Vitamin D deficiency, but lack of adequate
calcium in the diet may also lead to rickets. Although it can occur
in adults, the majority of cases occur in children suffering from
severe malnutrition, usually resulting from famine or starvation
during the early stages of childhood.
Osteomalacia is the term used to describe a similar condition
occurring in adults, generally due to a deficiency of Vitamin D.
The origin of the word "rickets" is unknown. The Greek-derived
word "rachitis" (meaning "inflammation of the spine") was later
adopted as the scientific term for rickets, due chiefly to the
words' similarity in sound.
There are few dietary sources of Vitamin D. The best ones are
fatty fish such as salmon and sardines and margarines
supplemented with Vitamin D. Milk contains added Vitamin D,
but for people who don't drink milk regularly, they get most of
their Vitamin D from exposure of the skin to sunlight. The
average person has enough Vitamin D stored in their body to
last for two or three years. People who get little exposure to
sunlight and don't drink lots of milk and eat foods rich in Vitamin
D are most likely to suffer from rickets or osteomalacia. In
particular, elderly people or latchkey children who're housebound
or confined to residential or nursing homes are at most risk.
Scurvy…. The pirate’s disease
What
Vitamin
prevents
C
scurvy?
Handout: “Nutrition: The Individual”
1.
List the six basic nutrients. protein
2.
Write the sentence that provides reminders of the first letter of each nutrient.
3.
The energy required to carry on your life processes when your body is at rest is
called ______ __________.
What are the four functions that fats serve?
4.
a.
b.
5.
6.
7.
8.
fats
c.
d.
_______________ are a major source of energy.
The body uses carbohydrates to manufacture ________, a sugar used by our
cells.
________ is composed of amino acids that are used build and repair muscle
tissue.
There are 22 amino acids, but only ___ are essential for an adult’s diet.
Handout: “Nutrition: The Individual” – (cont.)
9. __________ is used to aid digestion, carry off wastes, and regulate
body temperature and chemical processes.
10. ____% of the human body is composed of water.
11. Most humans require at least ___ glasses of water per day.
12. The word ‘vitamin is derived from the term “ _______,” which means life.
13. Vitamins help the body to convert food into ________.
14. Inorganic elements which are scratched from the earth’s surface are called
______________.
15. List five examples of the answer for number 14 above.
a.
b.
c.
d.
e.
16. _______ is a mineral which helps the blood carry oxygen.
17. Without _________your bones could not grow and heal.
18. R.D.A. stands for _________________________________.
Handout: “Nutrition: The Individual” – (cont.)
19. What are the six groups of food represented in the USDA Food Pyramid?
a. grains
b.
c.
d.
e.
f.
1 5 ½ c. - 6 oz.
2.
3.
4.
5.
6.
20. How many servings should the average teen-ager have of each group?
21. The measurement of the heat or energy produced when food is burned in
your body is called a ______________.
22. T or F People who are overweight often encourage their children
to overeat or to eat too much sugar & starch.
23. T or F Diets based on eating one kind of food are very appealing
and perfectly safe.
24. T or F It’s perfectly possible to lose weight on a well balanced diet which
includes all of the foods in the food pyramid.
25. List three examples of carbohydrates:
a.
b.
c.
3 -2 - 1
• 3 major nutrients that provide
energy (have calories)
• 2 fat soluble vitamins & sources
where you can obtain them
• 1 food group & the recommended
serving size.
WWW.CHOOSEMYPLATE.GOV
Healthy Nutrition Guidelines
Be sure to write the quantities & details
Food Journal ~ Day 1
Breakfast
Lunch
Dinner
Snacks
Drinks
Activities lasting more than 10 min.
Food Journal ~ Day 2
Food Journal ~ Day 3
BELL
RINGER
The most concentrated source of
energy is found in ______.
Our biggest source of energy
is from ________________.