Nutrients Study Guide
Name___________________________________ Date_______________
Period______________
1. Calorie: A unit of _______________________ is called a calorie.
2. 3500 calories equal 1 pound of fat.
 1 gram of protein yields ____________ calories.
 1 gram of carbohydrates yields __________________ calories.
 1 gram of fat yields ________________ calories.
3. Caloric Intake: the number of _____________________ a person takes in from
_______________________ and beverages.
4. Protein: A nutrient that is needed for ________________________ and to
________________________ and __________________________________ body
tissue.
5. Provides _________________when carbohydrates and fats are lacking in the diet.
6. Made up of smaller chemical units called _____________________________.
7. Complete Protein: contains all the ________________________________amino
acids.
8. Incomplete Protein: from ______________________________ sources that does
not contain all the __________________________________l amino acids.
9. Amino Acids: the ______________________ __________________________
that make up a protein.
 Your body needs _______________________________ amino acids to
function properly.
 _____________________________ out of 20 amino acids are produced by
your ___________________________________.
 ________________________________ out of 20 amino acids must come
from ____________________________ sources.
10.For teens 14-18 who get less than 30 minutes per day of exercise: Girls need
_______________________________ ounces per day. Boys need
___________________________________ ounces per day.
11.Carbohydrates: A nutrient that is the main source of
___________________________________.
12.Your body breaks down carbohydrates into _______________ to obtain energy
13.Sugars are called ______________________.
14.Starches are called _________________________.
15.Examples: Includes ________________________, starches, and
________________________________.
16.Excess carbs are stored as ______________________________.
17.Simple Carbohydrates: ___________________________________ that enter the
bloodstream rapidly and provide quick
____________________________________.
 Digested/enters _____________________________________ rapidly
 Provides calories, but very few _________________________________ and
minerals
 “Empty ____________________________________”.
18.Complex Carbohydrates: provide ______________________________energy. Ex:
starches and ___________________________________.
 More than ______________________________ sugars linked together.
 Should be the body’s main source of ______________________________
intake.
19.A _______________________________ is a food substance that is made and stored
in most __________________________________.
 Provides long-lasting ___________________________________.
20.When broken down in the mouth by _________________________________ and
digestive juices, these complex __________________________________ are
converted into ______________________________________.
21.Glucose is used by ______________________________to provide
_______________________________ and
_________________________________ to the body.
22.Remaining glucose is converted into _________________________________ to be
stored in ___________________________________ tissue in order to be utilized
later on for energy.
23.Fiber: Cannot be ___________________________________________.
 Helps move food through the _____________________________________
system.
24.2 types: Soluble and _________________________________________.
25.Soluble: Reduces levels of ____________________________. Examples:
Oatmeal, _____________________________, and barley.
26.Insoluble: Binds with _________________________________ to help produce
bowel movements
 Reduces risk of _________________________________cancer
 Examples: Wheat products, leafy
______________________________________, fruits.
27.Fats: A nutrient that provides ______________________________ and helps the
body store and use _________________________________.
28.Nutrient largely made up of ________________ acids.
29.Provide a valuable source of ___________________.
30.Saturated fats are found primarily in __________________-based foods.
31.Unsaturated fats are found in _______________-based foods
32.Trans fats are created by a process known as _____________________.
33.Cholesterol is found in foods from _______________________sources.
34.The Dietary Guidelines for Americans 2010 recommend that Americans: Consume
less than ____________________________ of calories from
________________________________ fats.
35.Replace _____________________________________ fats with oils when possible.
36.Limit foods that contain synthetic sources of
_________________________________ (such as hydrogenated oils), and keep total
trans fatty acid consumption as low as possible.
37.Eat fewer than ______________________________mg of dietary cholesterol per
day.
38.Fat intake should not EXCEED ______________________________ of daily
caloric intake.
39.Saturated Fat: found in _____________________________ products, solid
vegetable fat, meat, and poultry.
 Usually _______________________________ form at room temperature.
40.Cholesterol is found in every __________________________ of the body and has
important natural functions. It is manufactured by the
________________________________ but can also be taken in from food. It is
_______________________________ and fat-like in appearance.
41.Low-density lipoprotein (LDL - cholesterol carried by this type is known as
_______________________ cholesterol).
42.High-density lipoprotein (HDL - cholesterol carried by this type is known as
________________________ cholesterol).
43.Unsaturated Fat: fat found in ___________________________ products and
_______________________.
 Usually liquid form at room temperature.
 Two kinds: ___________________________- sunflower, corn, and soybean
oils. ____________________________________- olive and canola oils.
44.Trans-Fatty Acids: are formed when ____________________________ oils are
processed into solid ___________________________ such as margarine or
shortening.
45.Hydrogenation : process of converting ___________________________________
oils into solid fats
46.Vitamins: Helps the body use its sources of ______________________________
but does not directly provide ______________________________.
47.Necessary for normal __________________ and development.
48.Help regulate various __________________ processes.
49.Help the body release the ___________________ from other nutrients.
50.Two Types:
 Fat-soluble: Dissolves in ______________________________ and can be stored
in the body.
 Vitamin A
 Vitamin D
 Vitamin E
 Vitamin K
 Water-soluble: Dissolves in _________________________ and cannot be stored
in the _____________________________ in significant amounts.
 Vitamin C
 Vitamin B Complex
51.Minerals: A chemical that _____________________________ chemical reactions
in the body.
52.Essential in ______________________________ and
_____________________________________.
53.Inorganic elements that come from the earth and are absorbed by _____________.
54.Your body needs a total of ____________ different minerals.
55.Macro Minerals: Minerals needed in amounts
_____________________________than _________________________ mg.
56.Micro-Minerals: Also known as ____________________________minerals.
Needed in _____________________________ amounts.
57.The major minerals are sodium, potassium__________________________,
phosphorus, magnesium, manganese, sulphur, cobolt and chlorine.
58.The trace minerals are _________________________________, zinc, copper,
selenium, iodine, fluorine and chromium.
59.Water: Body weight is about ______________________ of water.
60.Helps with ______________________________removal.
61.Protects Your Tissues, Spinal Cord, and _______________.
62.Individuals should drink ________ to _________ cups of fluids per day.
63.Dehydration: A condition in which _____________________________________
content within the body falls to an extremely low level.
Dizziness_________________________________, dry mouth, rapid pulse,
infrequent urination.