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Nutrient Information

Nutrient Information. Carbohydrates. What do carbohydrates do for us? 1 major function: Give you energy to run, jump and even blink your eyes. What are carbohydrates and where you get them:. Simple Carbohydrates: One to two glucose molecules linked together Found in :

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Nutrient Information

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  1. Nutrient Information

  2. Carbohydrates What do carbohydrates do for us? 1 major function: Give you energy to run, jump and even blink your eyes.

  3. What are carbohydrates and where you get them: Simple Carbohydrates: One to two glucose molecules linked together Found in: sugary foods such as pop, candy, syrup, jelly, cookies, cake, and fruit

  4. Complex Carbohydrates: Many glucose molecules linked together, also called starch Found in: vegetables, milk, yogurt, rice, grains like breads, cereals and pasta, bagels, crackers, rolls

  5. Vitamin A What does vitamin A do for us? 2 important functions: 1. Helps protect your eyes and skin 2. Plays an important role in helping you see at night

  6. Where to find it: dark-green, red, and orange fruits and vegetables, such as cantaloupe, carrots, sweet potato, tomatoes, and spinach

  7. Fiber What is fiber? It is a type of carbohydrate the body cannot digest. What does fiber do for us? 2 major functions: • Helps move food through the digestive tract 2. Helps lower blood cholesterol

  8. Fiber is Found in: whole grain breads, cereals, rolls, crackers and pasta, brown rice, oatmeal, fruits and vegetables, especially beans such as kidney, navy, white, garbanzo, and black (lentils)

  9. Whole Grains mean: Has all parts of the grain still in the product, the germ, the bran, the endosperm. It is a type of carbohydrate the body cannot digest.

  10. Whole Grains Found in: Whole grain breads, rolls, cereals, crackers and pasta.

  11. We should try to avoid Refined Grains, which are: Products that have been milled or processed to remove the bran and germ. This removes the fiber and vitamins from the product.

  12. Refined Grains Found in: • white bread, rolls, pretzels, cornflakes, rice krispies, saltine crackers, white rice

  13. Water • What does water do for us? • 2 important functions: • 1. When you sweat, your body is using water to help you stay cool • 2. Helps your body move nutrients to the places they need to go as the largest component of blood

  14. Besides obviously drinking water, foods that are high in water include: • In most foods, especially fruits and vegetables

  15. Vitamin C What does vitamin C do for us? 2 major functions: • Helps your body heal cuts and scratches • Helps keep your teeth and gums healthy

  16. Found in: • fruits and some vegetables, such as oranges, grapefruits (all citrus fruits), strawberries, kiwi, tomatoes, bell peppers, broccoli and potatoes

  17. Protein What does protein do for us? 1 significant function: • Used by the body to build muscle, skin, bone and more.

  18. Found in: Animal-based high protein foods beef, chicken, pork, fish, eggs, milk and other dairy products

  19. Found in continued: Plant-based high protein foods beans (kidney, navy, white, garbanzo, black, peas, lentils), nuts, peanut butter, seeds (such as sunflower seeds), tofu and other soy-based products

  20. Take the challenge to prepare a healthier high protein meal! • Write down your meal ideas (no salads, must be a hot meal) and make copies of the recipes needed to make your meal • Schedule a time with your parent that you could make this meal for your family. • Turn in a copy of the recipes you used and your impressions of the meal you prepared to earn some extra credit (10 points)!

  21. Calcium What does calcium do for us? 1 important function: • builds strong bones and teeth

  22. Found in: • dairy products such as milk, yogurt, cheese and calcium-fortified soy products, orange juice and apple juice

  23. Vitamin D Similar to calcium, vitamin D’s function is to help the body have strong bones.

  24. Found in: • most milk (Vitamin D has been added to milk – fortified), some soy milks, breakfast cereals, and yogurt have added Vitamin D. Some fish (tuna and salmon) have it, too.

  25. Vitamin B • What do B Vitamins do for us? 1 important function: • Helps your body tap into the energy from food.

  26. Found in: • chicken, fish, beans and peas and other high protein foods; cereals and some breads

  27. Potassium • What does potassium do for us? 2 major functions: • Important in skeletal and smooth muscle contractions • Helps keep your heart functioning right

  28. Found in: • dairy products such as milk, yogurt, and soy milk; fruits and vegetables such as bananas, apricots, cantaloupe, orange juice, sweet potatoes, white potatoes, tomatoes, spinach, white and kidney beans.

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