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Food Studies 9
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Name ____________________
Block________
Page #_______
YOU ARE WHAT YOU EAT
Reference: Food for Life page 312-323
NUTRIENTS
IMPORTANCE/FUNCTIONS
Proteins
Building blocks are called
_______________
IMPORTANT SOURCES
1. ____________ and
_________ of body tissues
2. Structure of red blood cells
3. Supplies __________ when
less CHO and fat
4. Forms ___________ to fight
infection
5. Regulates body processes
(enzymes and hormones)
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1.
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3.
4.
Simple: eg. ______________
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Alternatives: Nuts,
seeds, legumes
Dairy products: eg.
___________________
Eggs
Need 1 gm of protein per 1 kg of body weight
per day, and _________% of calorie needs
Types:
Carbohydrates
a. Simple sugars
b. Starch – complex
Supplies ________________
Spares protein
Assists in utilization of _____
Maintains a steady blood
________ level
______________________
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Complex: eg. ____________
_____________________
_______________________
Should get _____% of your calories per day
from carbohydrates – mainly complex type
Fat
Saturated fat from _________
Unsaturated fat from ________
1. Supplies _______________
2. Transports fat soluble
vitamins e.g.
______________________
3. Protects and ___________
body parts
4. Supplies essential fatty acids
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Oils
__________, margarine
Whole milk
____________________
Cheddar cheese
Deep _________ foods
Salad dressings
Peanut butter
1. Normal ______________ &
_____________of skeleton
and teeth
2. Helps eyes adjust to dim light
3. Resists infections by keeping
____________ &
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Dark ____________ &
__________ & orange
vegetables
Yellow ___________
Egg yolk
Dairy products
Fortified margarine
Should get _________% of your daily calorie
requirement per day from fat
Vitamin A
___________healthy
Need ___________ Retinol Equivalents
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NUTRIENTS
Vitamin E
IMPORTANCE/FUNCTIONS
IMPORTANT SOURCES
As an _________________ :
1. Protects red blood cells
2. Helps prevent destruction of
vitamin ____ and _____
3. Maintains __________ health
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1. Promotes _____________
and use of calcium and
phosphorus for healthy
_________ and teeth
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___________(enriched),
___________liver oils
_____________
Salmon
Fortified margarine
The skin can synthesize
vitamin D if exposed to
enough sunlight on a
regular basis
1. ______________ substance
needed for the formation of
collagen to hold the cells
together
2. Healthy teeth, gums and
__________ blood vessels
3. Improves iron absorption
4. Fights _____________
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1. __________________ food
energy from carbohydrates
2. Helps nerve, brain, and muscle
function
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Dried ___________
Wheat germ
Green leafy vegetables
Whole grains
Sunflower seeds
1. Releases energy to body cells
during metabolism
2. Helps maintain a normal
nervous system
3. Helps maintain a healthy lining
of the nose, mouth and
digestive tract
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Eggs
___________________
Salmon
___________________
Enriched cereal
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Margarine & vegetable oil
(soybean, corn, safflower,
cottonseed)
__________germ
Green leafy vegetables
Whole grains
Need _________ milligrams alpha tocopherol
equivalents
Vitamin D
Need ________ micrograms
Vitamin C
(Ascorbic acid)
Need _________ milligrams per day
Thiamin – Vitamin B1
Need __________ milligrams per day
Riboflavin – Vitamin B2
Need _________ milligrams per day
NUTRIENTS
Niacin – Vitamin B3
IMPORTANCE/FUNCTIONS
IMPORTANT SOURCES
1. Helps metabolize energy
2. Normal function of the
______________ system and
gastrointestinal tract
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Meat _______________
____________________
Enriched cereals
___________________
Potatoes, peanuts, peanut
butter, milk and cheese
1.
2.
3.
4.
5.
Healthy _______ and ______
Normal ________ clotting
Nervous system functioning
Energy metabolism
Acid base balance in the body
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Grains
Lean ___________
Broccoli, cabbage, kale
Tofu
Sardines and salmon
1. Formation of ____________,
which carries oxygen from the
lungs to the body cells
2. Prevention of ____________
__________
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Dark green leafy
vegetables, dried fruit
__________, legumes
Whole grains and enriched
food products
1. Provides moist environment
for cells
2. Major part of blood and tissue
fluid
3. Takes part in chemical
reactions
4. Dilutes and moistens food
5. Regulates body temperature
6. Transports substances
2. Gives bulk to diet
3. Stimulates muscular activity
called ________________
4. Stimulates bowel movement
5. Lowers blood cholesterol and
blood glucose.
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Need _________ NE milligrams per day
Calcium & Phosphorus
Need __________ milligrams per day
Iron
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Need __________ milligrams per day
Water
Need _________ glasses per day
Fibre
Need _________ grams per day