The Six Basic Nutrients

Name ______

The Six Basic Nutrients

Overview: The Six Basic Nutrients

Six Basic Nutrients

Nutrient What it does in the body Foods to get it from

Carbohydrates
a.
b.
Fats
Proteins
Vitamins
Minerals
Water

CARBOHYDRATES

1. We get most of our carbohydrates from the ______group.

2. ______and ______are also a good source of carbohydrates.

3. Almost all of our carbohydrates come from ______food sources.

4. The main function of carbohydrates is to ______.

5. If we eat more carbs than our bodies need for energy, they get stored as ______.

6. The three types of carbohydrates are:

a. ______

b. ______

c. ______

7. Sugars are ______. Starches are ______.

Which ones are better for you? Simple or complex? ______

8. Complex Starches will ______into Simple Sugars.

Draw a Picture of the Following:

SIMPLE SUGAR / COMPLEX STARCH

9. List the different types of sugars and their food sources:

SUGAR / OTHER NAME / FOOD SOURCES
A.
B.
C.
D.
E.

FIBER

1. The average American does not get enough ______in their diets.

2. The National Cancer Institute recommends that the average person gets ______of fiber every day.

3. Two other common names for fiber are: ______or ______

4. Fiber is important because it attracts ______to the ______and helps move food through our systems faster. You have to have water along with fiber or it is not as effective.

5. Benefits of fiber include a lowered risk of ______, ______and ______.

6. List the two types of fiber and the main functions they perform:

Type of Fiber / Function
A. / Show to lower total blood cholesterol
B. *Will NOT digest or dissolve / Helps move food through the body

7. Fiber only comes from ______food sources. You CANNOT get fiber from animal food sources.

8. Foods that are high in fiber include:

a. ______

b. whole grains

c. legumes/beans

d. bran

9. Ways to increase fiber in the diet include:

a. ______

b. Use whole wheat flour

c. Eat the skins

10. Label the wheat kernel below:

11. When a product claims that is it “Whole Wheat” or “Whole Grain”, it must use the ______wheat kernel, or all three parts.

12. Other products, like white bread and rice, usually only use the ______, which is the ______beneficial part of the wheat kernel.

13. ______: some of the nutrients that were lost in processing are added back into the product

14. ______: 10% more of the Daily Value for the nutrient is being added

RICE & PASTA

1. List the types of rice below:

Type / Description
A. / Shorter than long grain rice. When cooked, it is moist and tender.
B. / 4-5 times longer than the width. After cooked, it will be light and fluffy.
C. / Short, plump and almost round. Cooked grains are soft and cling together.
D. *Has the most fiber! / Chewy texture and “nut-like” flavor. Rich in vitamins, minerals and fiber.
E. / Long, dark and streaky color. Distinct flavor.
F. / It has been completely cooked and then dehydrated. The process reduces time required for cooking.

2. To cook rice:

A.

B.

C.

D.

E.

F.

G.

3. RICE YIELD:

______uncooked rice will make ______cooked rice (3:1 ratio)

4. To cook pasta:

A.

B.

C.

D.

E.

F.

G.

H.

5. PASTA YIELD:

______uncooked pasta will make ______cooked pasta (2:1 ratio)

Quick Breads

What are some examples of quick breads?

Quick breads are classified as ______and ______.

Pour Batters are things like ______, ______, and ______.

Drop Batters are things like ______, ______, and ______.

Doughs are ______, ______, and ______.

What is the purpose of the following ingredients in quick breads?

Flour:

Liquids:

Salt:

Fats and Oils:

Leavening Agents:

Sweeteners:

Eggs:

What is gluten?

What are the two main types of leavening agents used in quick breads?

Muffin Method of Mixing

1.

2.

3.

4.

The Perfect Muffin:Drawings:

The Under-Mixed Muffin:

The Over-Mixed Muffin:

Biscuit Method of Mixing

1.

2.

3.

4.

5.

What does a perfect biscuit look like?Drawing:

Two of the most important steps in making biscuits are:

1.

2.

Fruits and Vegetables

1.How many servings of vegetables a day for the average person? ______

2.How many servings of fruits a day for the average person? ______

3.What nutrients do we get from fruits and vegetables?

______

4.Which vegetables have the most vitamins and minerals?

______

5.Vegetable serving size examples:

______

6.Fruit serving size examples: ______

7.How do you select a quality fruit or vegetable? ______

8.What are the characteristics of a quality fruit or vegetable that you want to consider?

A.______

B.Firm ______

C.Smooth ______

D.Dense (______)

E.Free from ______

F.No ______

G.Smells ______

9.When a fruit is ______it means it is grown and ______during a certain season.

10.Most fruit will last ______after it is picked.

11.Some fruits are picked ripe because they ripen best ______or tree. Don’t ripen well off of the tree.

12.Some fruits that are picked ripe are: ______

13.Some fruits are picked when they are ______or ______because they ripen well after they are picked.

14.Some fruits that are picked unripe are: ______

15.It is important to wash all fruits and vegetables well before eating them so you can wash away any ______.

16.Most fruits or vegetables turn brown when they are cut because of ______or enzymatic ______.

17.To prevent fruit from turning brown after it is cut dip them in a ______juice or liquid with ascorbic ______.

18.Cooking fruit destroys vitamins, breaks down cell walls and ______flavor.

19.______, ______, ______destroy the nutrients in fruits and vegetables.

20.The three best ways to cook vegetables to preserve the most nutrients are ______, ______and ______

1

Fiber Worksheet

Our bodies need a daily supply of many different nutrients to stay healthy. We get these nutrients by eating a variety of foods. Name the nutrients contained in food:

1.4.

2.5.

3.6.

Many foods contain a substance called fiber. It is also called roughage or cellulose. Fiber is found in whole grains, vegetables, legumes (dry beans and peas), and fruits. It is not found in meat, milk, eggs, cheese, or fats. Nuts and seeds are also a source of fiber.

7. Fiber is also called ______or ______.

Name five food sources of fiber:

8.11.

9.12.

10.

Our bodies cannot digest or absorb fiber. It is called a non-nutrient for this reason. In the small and large intestine fiber attracts water just like a dry sponge soaks up water. When fiber acts like a sponge the amount of material in the intestine is increased. Therefore, fiber creates bulk in the diet. The soft, bulky mixture of fiber and water helps move food through the intestines.

13. Fiber is called a non-nutrient because:______.

14. In the small intestine fiber attracts ______which increases bulk.

15. The bulky mixture helps by______.

Without the presence of fiber in the small intestine, digested food does not attract water and can become hard or solid. Too much fiber in the diet without enough water can also cause intestinal blockage. Fiber and water together help to move the food along the intestine. This decreases the risk of diverticulitis, colon cancer, and heart disease. It is recommended that 20-35 grams of fiber be consumed daily.

16. Digested food in the small intestine can become hard when ______.

17. When a person eats too much fiber but doesn’t drink enough water what can happen?

______

18. Enough fiber and water together help to prevent what three diseases?

______, ______, and ______.

19. You should eat between ____ and ____ grams of fiber daily.

Like all plant seeds, grains are packed with nutrients. The grain has three parts to its seed. They are the germ, the endosperm, and the bran. The outer protective coat is called the bran and it is rich in fiber. The germ is where the baby plant would grow from if the seed were planted and contains vitamins and minerals. Sometimes the entire kernel is used to make whole grain breads. In another method, the bran and germ are removed, and we get white bread flour from just the endosperm. The endosperm may have small amounts of fiber, but not very much.

20. The part of the wheat kernel that is high in fiber is the ______.

21. The ______contains vitamins and minerals.

22. White flour is made from the ______and does not have as much ______.

23. Whole wheat flour is made from the ______.

Label the parts of the wheat kernel:

24.

25. 26.

Fats

Name the three types of fats:

a.b.c.

What is cholesterol?

Is fat healthy or unhealthy? ______Why?

Fats that come from ______tend to be less healthy. These include ______and ______.

Examples:

What two plants contain fats that are saturated?

Fats that come from ______are better choices for the body. These include ______fats and ______fats.

Examples:

What animal contains polyunsaturated fat that is very healthy for you?

______fats are the LEAST healthy for the body. They are also known as ______fats.

What is hydrogenation?

Because trans fats are unhealthy, how much should we eat?

Functions of fat:

a. Provide ______which give the body ______.

b. They carry vitamins ___, ____, ____, and ____ to the ______.

c. They add ______to food and ______hunger.

d. The body stores ______as fat.

Any calories not burned are stored in the body as fat!

Functions of stored fat:

a.

b.

c.

Fat provides ______in the form of calories.

One gram of fat has ____ calories.

One tablespoon of oil contains ____ grams of fat.

Limiting Fats:

MyPlate recommends that a person have ______of oils in one day.

Total intake of fats should not be more than ____% of all the calories eaten.

____% or less of calories should come from ______fats.

For the average 2000 calorie diet, a person should eat a maximum of _____ grams of fat, which contains _____ calories from fats.

What do you think?

How do restaurant foods influence Americans’ intake of fats?

What can you do when you eat at a restaurant to make healthier choices? (such as less fat and calories)

Linked Diseases

Some diseases are more likely to occur when a person has too much stored body fat. They include:

a.

b.

c.

d.

e.

Fats and Cholesterol

Type of Fat How it affects health Food Sources

Saturated Fat
MonounsaturatedFat
Polyunsaturated Fat
Trans Fat
HDL
LDL

Protein Notes

Protein has _____ calories per gram, just like carbohydrates.

Define:

1. Amino Acids:
2. Essential Amino Acids:
3. Complete Proteins:
4. Incomplete Proteins:
5. Complementary proteins:
6. Antibodies:
7. Vegetarianism:
8. Vegan:
9. Lacto-vegetarians:
10. Ovo-vegetarians:
11. Lacto-ovo vegetarians:

Functions of Proteins

1.

2.

3.

4.

Food Sources of Protein

1.

2.

Protein from ______sources contains complete protein.

Protein from ______sources contains incomplete protein.

What is the one plant food that contains complete protein?

What are two examples of complementary proteins?

a.

b.

What may happen to the body without enough protein?

1.

2.

3.

4.

5.

6.

7.

Insufficient protein is not common in the U.S. Why?

a.

b.

c.

Egg Notes (from PowerPoint)

1. What is the white called? This is the main source of protein in the egg.
2. What is the tiny white spot on the yolk?
3. What is the thick white chunk of stuff that floats around in a cracked egg?
4. What is it called?
5. What does it do?
6. The yolk contains ______, ______, ______, and ______.
7. Name 6 sizes of eggs
8. b. c. d.

e.f.

1. When a recipe calls for eggs, what size should you use?
2. Where should eggs be stored?
3. What temperature is best for cooking eggs?
4. What will happen if you cook eggs with heat that is too high?
5. Why should you cook eggs thoroughly?
6. Name 6 functions of eggs in recipes.
7. b. c.

d. e. f.

12. Name three stages of beaten egg whites and describe each.

a.b.c.

13. If the tiniest amount of ______is present, egg whites will not beat up into a foam.

14. Make sure that you don’t have any piece of ______in it and that your bowl is

______!

Milk

1. The serving size from the Milk & Dairy food group is ______.

2. There are some people that should have more servings from this food group. They are:

a. ______

b. ______

c. ______

3. Milk, yogurt and cheese are a good source of ______proteins.

4. Milk products provide the following minerals:

a. ______

b. ______

c. ______

5. Milk is fortified with the following vitamins:

a. ______

b. ______

6. Besides milk products, you can also get vitamin D from the ______.

7. Milk products are essential for growing and maintaining:

a. ______

b. ______

8. Milk and diary foods, along with ______are essential for maintaining bone density.

9. Milk is very good for you, but it can also contain a lot of ______. Choose dairy products that are low in fat, such as:

a. ______

b. ______

c. ______

10. Other ways to reduce fat from milk and milk products include:

a. ______

c. ______

11. List and describe the 12 forms of milk:

Type / Description
a. / Contains at least 3.25% or more fat
b. / (Reduced Fat) Contains only 2% fat
c. / (Low Fat) Contains only 1% fat
d. / (FatFree) Contains no fat
e. / Fatfree milk that has been dehydrated and packaged
f. / Milk that has all water evaporated out
g. / Milk that has sugar added and then water evaporated out
h. / Milk heated to 280º for 2 seconds then rapidly cooled to kill bacteria
i. / Milk with in which the lactose sugar has been reduced or removed
j. / Milk with lactic acid added
k. / A type of specialized milk to help those with digestive disorders
l. / Milk with different flavors added, such as chocolate or strawberry

12. Homogenization: ______

______

13. Pasteurization: ______

______

14. Milk will stay fresh in the refrigerator for ______days after the date stamped on the carton.

15. When cooking milk, four undesirable things can happen if you are not careful. These are:

a. ______

b. ______

c. ______

d. ______

16. To prevent these things from happening, you can do the following:

a. ______

b. ______

Cheese

1. Cheese is a ______made from milk.

2. When bacteria and/or acids are added to milk, the proteins in the milk ______, or clump together to become a solid mass.

3. The different types of cheese include:

Natural Cheeses / Processed Cheeses
a. ______ / a. ______
EX: Cream Cheese, Feta, Mozzarella, Ricotta / b. ______
b. ______ / c. ______
EX: Bel Paese, Brie, Boursin, Camembert
c. ______
EX: Fontina, Gorgonzola, Gouda, Havarti, Roquefort
d. ______
EX: Cheddar, Gruyere, Monterey Jack, Provolone
e. ______
EX: Asiago, ParmigianoReggiano (Parmesan)

4. Ripened cheeses should be served at ______.

5. Four guidelines for cooking cheese include:

a. ______

b. ______

c. ______

d. ______

6. Cheese can easily overcook in the microwave because of its ______.

7. When cheese gets overcooked, it becomes very ______and ______.

Vitamins and Minerals

1.Vitamins and minerals are found in ______.

2.Vitamins and minerals do not provide ______, but they are essential because they ______.

3.Vitamins and minerals cannot be ______by our bodies. They must be ______or ______in our food.

VITAMINS

1.Vitamins assist the body in using food by bringing about the biochemical reactions so ______.

2.Vitamins are divided into two groups. (what are in the two groups?)

3.Fat-soluble vitamins are transported through the body by what method? ______

4.Water-soluble are transported through the body by what method?

______

5.Some people believe that if small doses of vitamins are good for you, more is better. Too few vitamins keep the body from what?

______

6.Too many vitamins may be ______.

7.Name the main function of Vitamin C: ______

8.Name the deficiency disease for Vitamin C. ______

9.Name two main sources for Vitamin D. ______

10.Match the following vitamins with their function.

_____ 1. Vitamin CA. Strong bones. . . from the sun

_____ 2. Vitamin AB. For good vision

_____ 3. Vitamin DC. Prevents scurvy

Vitamins

Vitamins regulate body functions. Each vitamin does a specific thing.

Vitamin / Water or Fat Soluble? / Function in the Body / Food Sources / Disease it prevents (and what the disease is)
A
D
E
K
C
(Ascorbic Acid)
B1
(Thiamine)
B2
(Riboflavin)
Niacin
(B3)
Folacin or
Folic Acid
(B9)
B6
(Pyridoxine)
B12
(Cobalamin)

MINERALS

1. There are about ______different minerals that make up about

______of our bodies.

2. Minerals have two main functions. They are:

a.

b.

3. Minerals are also divided into two groups. They are:

a.

b.

4. Macrominerals are found ______.

5. Trace minerals are found in______.

6. Names of some of the essential minerals are:

Macro -

Trace –

7. Some macrominerals are also called ______.

They include:

a.b.c.

Minerals

Mineral / Macro, Trace, or Electrolyte? / Function in the Body / Food Sources / Disease it Prevents
Calcium
Phosphorus
Sodium
Potassium
Iron
Zinc
Fluorine
Copper
Iodine

It is fairly common in the U.S. to have deficiencies of two of these minerals. Which ones are they?

8. Match the following minerals with their function.

_____ 1. CalciumA. Prevents goiter

_____ 2. IodineB. Needed for red blood cells

_____ 3. IronC. Strong bones

Read the following and answer the questions.

Preventing Osteoporosis:

In the human body, calcium and other minerals are deposited in the bones during the growth years of childhood and adolescence. This almost completely STOPS by age 25. As the body ages, calcium is slowly lost from the bones, which may result in osteoporosis. This makes the bones weak and brittle.

1. How should this affect your food choices now?

During pregnancy, if the mother does not get enough calcium from the food she eats, the body will take calcium out of her bones for the growing baby.

2. If a woman has several children, does not drink milk or eat dairy products, and does not take a calcium supplement during pregnancy, how do you think this will affect the strength of her bones?

Women do not usually show signs of osteoporosis until they are old, but preventing it starts young!

Doing weight-bearing exercise as a teen helps bones to become stronger now. Doing weight-bearing exercise as an adult helps to slow down and/or prevent bone loss.

3. What are two things you can do now to prevent osteoporosis now?

Preventing Anemia:

Anemia is caused most often by a deficiency of iron. Iron is an essential component of the hemoglobin in red blood cells. It helps carry oxygen to the body. If there is not enough iron, hemoglobin does not function properly so red blood cells cannot carry as much oxygen. When the cells do not have enough oxygen, the body feels tired. This is one of the main symptoms of anemia.