Nutrients

Question	Answer
Define nutrients	substances that your body needs to grow, to repair itself and to supply yourself with energy
What are the six groups of nutrients?	Carbohydrates, proteins, fats, minerals, vitamins, water
What are carbohydrates?	The starches and sugars in food; body's main source of energy
What are simple carbs?	Sugars
What are complex carbs?	starches
What percentage of calories should carbs make up in your diet?	45%-65%
Simple sugars	Occur naturally in fruit, dairy products, honey, maple syrup
What foods are simple sugars added to?	Cereal, bread, bakery products
What foods are complex sugars in?	grain products (bread, pasta, beans, potatoes)
What are starches?	Long chains of simple sugars linked together
What are fibers?	tough complex carbs that the body cannot digest
What are the benefits of eating fiber?	Helps food pass along digestive system; helps you feel full; may reduce risk of cancer and type 2 diabetes
Recommended amount of fiber intake per day	26 grams for girls 14-18 38 grams for boys 14-18
What do carbs do?	Turned into glucose, which is body's main source for fuel
What are proteins?	nutrients that help build and maintain body cells and tissues; made of amino acid chains
Protein uses	Creates enzymes, hormones, and antibodies; supplies body with energy; maintains muscles, ligaments, and tendons for a lifetime; helps body grow
What are the nine essential amino acids?	The amino acids the body cannot produce, and therefore must obtain through food
Protein sources	meat, eggs, diary products, plant-based foods, seeds
What's the recommended amount of protein for those age 14-18?	girls: 46 grams boys: 52 grams
What percentage of calories should proteins make up in your diet?	10%-15%
What are lipids (fats)?	fatty substance that does not dissolve in water
Types of fat	saturated - solid at room temp. unsaturated - liquid at room temp. trans - formed by hydrogenation
Role of fats	concentrated form of energy; transports vitamins in blood stream; needed for growth of healthy skin; helps satisfy hunger longer
Health issues with fat	eating excess amounts can lead to obesity and weight gain
Define cholesterol	A waxy fat-like substance in your blood
Role of cholesterol	needed to create cell walls, certain hormones, and vitamin D
Health issues with cholesterol	trans-fats promote cholesterol build up, and in excess amounts clogs vessels and causes heart disease
What percentage of calories should fats make up in your diet?	25%-35%
What's the percentage of limited intake of trans/saturated fats?	10%
List food sources fat is found in	butter, cooking oils, cheese, nuts, avocados
Define vitamins	Compounds in food that help regulate many vital body processes (digestion, absorption, metabolism)
What are the two types of vitamins?	water-soluble fat-soluble
List common vitamins and their functions	C - protects against infection A - keeps eyes moist and adjusts to darkness D - bone/tooth development Folic acid - cell replication and growth
What are minerals?	Elements found in/are used by the body, and cannot be manufactured by the body
List food sources minerals are found in	milk, meat, fortified foods, dark green vegetables, cheese, cashews
What are minerals needed for?	Forming healthy bones/teeth and regulating many vital body processes
List some common vitamins and their functions	Calcium - building bones and teeth Iron - crucial for red blood cell function Phosphorous - gives rigidity to bones, maintains pH balance in blood and essential in cell metabolism Magnesium - aids in bone growth/muscle contraction
List food sources vitamins are found in	citruses, sunlight, supplements, carrots, fortified juices
What are the functions of water?	transports nutrients; carries waste; cushion to eyes, brain, and spinal cord; vital for every body function
List food sources water is found in	cucumbers, celery, carrots, zucchini, spinach

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	Created by E.M. Flood about 6 years ago