1. NUTRIENTS
DURING THIS STUDY YOU WILL NEED THIS INFORMATION FOR EACH NUTRIENT:
-WHAT DOES IT DO FOR YOUR BODY?
-WHAT FOOD SOURCES SUPPLY IT?

2. CARBOHYDRATES THE BODY’S MAIN SOURCE OF ENERGY THREE KINDS
SUGARS- take less time to digest, therefore provide a quick boost of energy but a rapid fall of energy follows the quick boost; high in calories but few vitamins or minerals
FS-candy, syrups, soft drinks
STARCH-also provide a variety of vitamins & minerals
FS-pasta, breads, potatoes & rice
FIBER-the indigestible part of plant foods; it adds bulk to the diet that helps keep you regular/helps move foods through the digestive tract; this prevents constipation & may reduce the risk of some cancers
FS-fruits, vegetables & whole grain breads & cereals

3. PROTEINS BUILD, MAINTAIN & REPAIR BODY TISSUES.
THE BODY DOES NOT STORE PROTEINS; YOUR BODY CAN MAKE MANY AMINO ACIDS, HOWEVER 9 MUST COME FROM FOODS.
AMINO ACIDS-BUILDING BLOCKS OF PROTEIN
TWO KINDS
COMPLETE PROTEINS-THEY CONTAIN ALL OF THE ESSENTIAL AMINO ACIDS
FS-ANIMALS-MEAT, EGGS, MILK, POULTRY, & FISH
INCOMPLETE PROTEINS-THEY DO NOT CONTAIN SUFFICIENT AMOUNTS OF ALL THE 9 ESSENTIAL AMINO ACIDS
FS-PLANTS-GRAINS & BEANS

4. VEGETARIANS PEOPLE WHO CHOOSE NOT TO EAT SOME OR ALL ANIMAL FOODS.
VEGETARIANS NEED TO MAKE CAREFUL FOOD CHOICES TO GET THE ESSENTIAL AMINO ACID
THEY CAN DO THIS BY EATING COMPLEMENTARY INCOMPLETE PROTEINS-BEANS & RICE, OR
CEREAL & MILK

5. FATS SUPPLIES ENERGY TO THE BODY INSULATES THE BODY & PROTECTS ORGANS
STORES SOME VITAMINS & TRANSPORTS SOME VITAMINS
EXCESS FAT IN DIET CAN LEAD TO WEIGHT GAIN, & IS LINKED TO HEART DISEASE & SOME CANCERS

6. CHOLESTEROL-A FAT-LIKE SUBSTANCE FOUND IN ANIMAL FOODS; & YOUR BODY PRODUCES IT. TOO MUCH IN DIET IS LINKED TO HEART DISEASE

7. TWO KINDS OF FATS SATURATED-SOLID AT ROOM TEMPERATURE
FS-BACON (FAT LEFT IN PAN AFTER COOKING)
UNSATURATED-LIQUID AT ROOM TEMPERATURE
FS-OLIVE OIL

8. VITAMINS WORK TO HELP CONTROL BODY PROCESSES TWO GROUPS
WATER SOLUBLE-DISSOLVE ONLY IN WATER, YOUR BODY DOES NOT STORE EXCESS AMOUNTS
B1-ALSO CALLED THIAMIN; helps nerves; digestive functions; helps release energy from Carbs. FS:WHOLE GRAIN CEREALS & BREAD, PORK, LIVER, DRIED BEANS & PEAS
B2-ALSO CALLED RIBOFLAVIN; helps body with smooth skin, good eye function; aids body in use of Proteins. FS: DAIRY PRODUCTS, WHOLE GRAIN FOOD, LIVER, EGGS, DARK GREEN LEAFY VEGETABLES
B3-ALSO CALLED NIACIN; helps body break down food to provide energy; helps maintain good nerves & digestion. FS:WHOLE GRAINS CEREALS & BREAD, MEATS, PEANUTS, EGGS, DRIED PEAS & BEANS
VITAMIN C-helps maintain healthy bones, teeth, & blood vessels; helps to firm cementing materials of cells & strong blood vessel walls. FS:LEMONS, LIMES, DARK GREEN LEAFY VEGETABLES, CANTALOUPE

9. -FAT SOLUBLE-YOUR BODY CAN STORE THEM; THESE VITAMINS DISSOLVE IN FAT Vitamin A-helps you to have good skin & mucous membranes, healthy eyes. FS: whole milk, cheese, dark green & deep yellow leafy vegetables Vitamin D-helps body use calcium & phosphorus for strong bones & teeth. FS: milk, egg yolks, fish oils, liver *Nicknamed “sunshine vitamin”, from sun Vitamin E-protects Vit A & salty acids against too much oxygen; helps form red blood cells, muscles, & other body tissues. FS: oils, dairy products, eggs, liver, green leafy vegetables Vitamin K-helps blood clot. FS: dark green leafy vegetables, cauliflower

10. MINERALS CHEMICAL SUBSTANCES YOUR BODY NEEDS TO WORK PROPERLY
YOUR BODY CAN NOT MAKE THEM-MUST COME FROM FOODS.

11. TWO GROUPS OF MINERALS TRACE OR MICRO
IRON-helps your red blood cells carry oxygen. FS: LIVER, MEATS, GREEN LEAFY VEGETABLES, ENRICHED WHOLE GRAINS
IODINE-helps your thyroid gland work properly (helps control the rate at which your body burns food)
FS: SEAFOOD & IODIZED SALT
ZINC-helps the body digest protein, good for brain function. FS: ALL ANIMAL PROTEINS

12. -MAJOR OR MACRO
CALCIUM & PHOSPHORUS-occur in the largest amounts; help build & strengthen your bones & teeth. FS: DAIRY PRODUCTS & LEAFY GREEN VEGETABLES
MAGNESIUM-helps nerves & muscles function; helps body use Pro, fats, Carbs FS: WHOLE GRAINS, NUTS & LEAFY GREEN VEGETABLES
SODIUM, CHLORINE & POTASSIUM-work together; help muscles & nerves; affect your body’s fluid balance. FS: SODIUM & CHLORINE-SALT; POTASSIUM-BANANAS & RAISINS

13. WATER CARRIES NUTRIENTS THROUGHOUT YOUR BODY
MAKES UP APPROXIMATELY 75% OF YOUR
BODY WEIGHT
A BASIC PART OF BLOOD & TISSUE FLUID
AIDS IN DIGESTION
COOLS YOUR BODY (SWEAT)
HELPS REMOVE WASTE
YOU SHOULD DRINK 8 GLASSES PER DAY