Chapter 6.Vitamins

WORKSHEETS

WORKSHEET 6-1

SuperTracker:Examine Your Vitamin Intake

To complete this worksheet, you need to have completed Steps 1 and 2 of Worksheet 2-4. This is where you entered in all the food and beverages you consumed for one day into SuperTracker.

Visit the Choose MyPlate website. Click on “SuperTracker” in the left-hand column, then log in.Now click on “My Reports,” then click on “Nutrients Report.” Enter in the date you used when you entered your food and beverages, and click on “Create Report.”Print this page out to hand in, and use it to answer the following questions.

  1. Using your “Nutrients Report,” which vitamins did you underconsume?Write them in the first column below.
  1. Next, using your textbook or other resource, write down good sources of the vitamins you are lacking in the second column.
  1. Last, circle at least one food for each vitamin that you could eat to increase your consumption of vitamins.

Vitamins I Need to Get More Of / Food Sources for These Vitamins

WORKSHEET 6-2

Vitamin Salad Bar

You are to set up a salad bar using any foods you like as long as you have a good source of each of the 13 vitamins. Fill in the circles below with the food names as though this is your layout for the salad bar. In the following chart, write down the name of the food and which vitamin(s) it is rich in.

IngredientsVitamins

Large Bowl
Large Bowl
Medium Bowl
Medium Bowl
Medium Bowl
Medium Bowl
Medium Bowl
Medium Bowl
Medium Bowl
Medium Bowl
Medium Bowl
Small Bowl
Small Bowl
Small Bowl
Small Bowl

WORKSHEET 6-3

Vitamins Jeopardy
Vitamin Basics / Fat-Soluble Vitamins: A, D, E / Vitamin
C / Thiamin, Riboflavin, Niacin, Folate / Vitamins B6 and B12
100 / 100 / 100 / 100 / 100
200 / 200 / 200 / 200 / 200
300 / 300 / 300 / 300 / 300
400 / 400 / 400 / 400 / 400
500 / 500 / 500 / 500 / 500

Directions:Put the word(s) asked for in the blank space.

Vitamin Basics

100Even though you need only small amounts of vitamins daily, the jobs they perform in the body are very important.True or False?______

200One vitamin can be made in the skin when sun shines on it.True or False?

______

300Milk is a perfect food that contains all the vitamins you need in the right amounts.

True or False?______

400Vitamins contain small amounts of kcalories.True or False?______

500Excesses of water-soluble vitamins are excreted in the urine.True or False ______

Fat-Soluble Vitamins:A, D, and E

100Which fat-soluble vitamin helps your eyes and vision?______

200Which fat-soluble vitamin is the most likely to be deficient in the American diet?______

300Which fat-soluble vitamin is added to milk because there are few good sources of it in the diet?______

400Which fat-soluble vitamin is an antioxidant?______

500Name the precursor of vitamin A that is found in carrots and sweet potatoes.

______

Vitamin C

100Name onefruit rich in vitamin C.______

200Name onevegetable rich in vitamin C.______

300Name onefunction of vitamin C.______

400Vitamin C, like most of the other water-soluble vitamins, can be destroyedby heat and cooking.True or False?______

500Name one situation in which you would need to take in more vitamin C thanthe RDA.______

Thiamin, Riboflavin, Niacin, and Folate

100These threevitamins all play key roles as part of coenzymes in extracting energy fromthe carbohydrate, fats, and proteins you eat.True or False?______

200Which food group contains thiamin, riboflavin, and niacin?______

300Folate is a part of coenzymes needed to make ______.

400Name onefood source of folate.______

500At what time in a woman’s life is folate intake especially important?

______

Vitamins B6 and B12

100Vitamin B12 is only found in animal or plant foods?______

200Which of these two vitamins is especially important for protein metabolism?

______

300Which of these two vitamins is especially important for the nervous system?

______

400Name a food source of vitamin B6.______

500Which age group is most likely to have a vitamin B12 deficiency?

______

WORKSHEET 6-4

Vitamins in Recipes

For the following recipe, check if any of the ingredients are a good source of specific vitamins by using the chart of food sources below.Write the vitamin names next to the ingredient names.Find at least six vitamins.

Confetti Soup

Ingredients

1¾ teaspoon canola oil

4 ounces carrots, diced

5 tablespoons kale, chopped

4 ounces onions, chopped

4 ounces celery, chopped

½ teaspoon black pepper

3½ cups water

2 tablespoons fresh parsley

¼ teaspoon crushed red pepper

18 ounce black-eyed peas

6 ounces turkey ham

½ teaspoon salt

Directions

Place a large pot over medium high heat. Add the oil, chopped onion, and chopped celery and cook until translucent. Add the diced carrots, salt, pepper, fennel seed, and crushed red pepper. Cook for 2 to 3 minutes. Add the black-eyed peas and water and cook for 25 to 30 minutes. When the peas are soft, add in the turkey ham and kale and cook for another 10 minutes until the kale is tender. Adjust seasoning (if necessary) and serve.

Food Sources of Fat-Soluble Vitamins

Vitamin A / Vitamin D / Vitamin E
Milk/milk products / Fatty fish / Vegetable oils and margarines
Eggs / Milk/yogurt / Salad dressings with oil
Fortified cereal / Vitamin D fortified cereal / Nuts and seeds
Fortified butter and margarine / Vitamin D fortified butter and margarine / Leafy green vegetables
Deep orange fruits and
vegetables / Vitamin D fortified orange juice / Whole grains
Dark leafy greens

Food Sources of Water-Soluble Vitamins

Vitamin C / Thiamin / Riboflavin / Niacin
Citrus fruits / Pork / Milk and milk products / Meat, poultry, fish
Bell peppers, tomatoes, broccoli, onions / Beans / Whole-grain and enriched breads and cereals / Whole-grain and enriched breads and cereals
Strawberries and
apples / Whole-grain and enriched breads and cereals / Eggs / Peanut butter
Potatoes / Watermelon / Milk
Acorn squash / Eggs
Vitamin B6 / Folate / Vitamin B12
Meat, poultry, fish / Green leafy vegetables / Meat, poultry, fish
Fortified cereals / Legumes / Milk and milk products
Potatoes / Breads and cereals / Eggs
Some fruits (bananas and watermelon) / Orange juice / B12 fortified foods such as cereals
Broccoli and spinach

WORKSHEET 6-5

Plan a Dinner High in Phytochemicals

Using Table 6-11, Phytochemicals in Foods, plan a dinner meal that includes at least eight food/beverage sources of phytochemicals.Your meal must include two choices for appetizer, entrée, sides, and dessert.Use the chart below to record your meal and show which menu items/ingredients contain which phytochemicals.

Menu Items/Ingredients / Phytochemicals
Appetizer
Appetizer
Entree
Entree
Side
Side
Dessert
Dessert
Beverage