Download Unit C Assignment 1

FOD1010: Food Basics
1
Know Your Nutrients
PROJECT 3: TRAINING ROOM 2: KNOW YOUR NUTRIENTS
You may find it helpful to go to the Know Your Nutrients Chart as you review the following information.
Nutrients are chemicals essential in the body for energy, for growth and maintenance, and to keep body
systems working. Nutrients work together to keep the body functioning.
There are six classifications of nutrients—carbohydrates, proteins, fats, water, vitamins, and minerals.
Fibre is also important for good health.
I. Macronutrients
Nutrients required by the body in larger amounts.
Carbohydrates, proteins, and fats all provide energy.
Water doesn't provide energy, but it is essential to transport other nutrients to where they are
needed in the body.
A. Carbohydrates
 Body's main source of energy
 Helps the body use fat
Food sources: whole grains, cereals, vegetables, fruits
B. Proteins
 Builds and repairs body tissues
 Forms antibodies to fight infection
 Can be used for energy
Food sources: lean meat products, poultry, fish, eggs, milk, cheese, dried beans, nuts
C. Fats
 Source of energy
 Transport vitamins A, D, E, and K
Food sources: butter, margarine, oils, cream, meats, nuts, egg yolks, milk, cheese, fried foods
D. Water
 Carries nutrients to cells
 Carries waste away from cells
 Essential in all body fluids like blood and saliva
Food sources: water, juice, milk, soups, fruits, vegetables
FOD1010: Food Basics
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Know Your Nutrients
II. Micronutrients
Nutrients required in the body in small amounts which help other nutrients do their jobs.
A. Vitamins
1. Water soluble
a. Thiamin
 Releases energy from carbohydrates
Food sources: whole grains, cereals, beans, peas, pork
b. Riboflavin
 Helps release energy to body cells
Food sources: whole grains, cereals, dairy products, vegetables, beans, peas, meat,
poultry, fish
c. Niacin
 Helps maintain a healthy nervous system
Food sources: meat, poultry, fish, liver, kidney, enriched grains
d. Folacin
 Aids in formation of red blood cells
Food sources: fruits, legumes, liver, dark green and leafy vegetables
e. Vitamin B12
 Aids in building red blood cells
Food sources: meat, poultry, fish, eggs, dairy products
f. Vitamin C
 Helps maintain healthy teeth and gums
 Fights infections
Food sources: citrus fruits, green and red peppers, broccoli, cabbage, cauliflower
2. Fat soluble
a. Vitamin A
 Helps maintain healthy skin
FOD1010: Food Basics
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Know Your Nutrients
Food sources: dark green and yellow vegetables (broccoli, squash, sweet potatoes),
liver, yellow fruits, eggs, milk
b. Vitamin D
 Aids in the formation and maintenance of strong bones and teeth
Food sources: milk, eggs, liver, oily fish
c. Vitamin E
 Protects vitamin A and C from damage
Food Sources: vegetable oils, whole grains, nuts, seed, legumes
d. Vitamin K
 Important for normal blood clotting
Food Sources: dark green leafy vegetables, cabbage, cauliflower, turnip, eggs
B. Minerals
1. Calcium
 Helps build and maintain strong bones and teeth
 Maintains and repairs skeleton
Food sources: milk, yogurt, cheese, leafy vegetables, grain products
2. Iron
 Forms hemoglobin in the red blood cells to transport oxygen and carbon dioxide
Food sources: lean red meat, fish, poultry, shellfish, egg yolks, dried fruits, whole grains
3. Phosphorus
 Helps build and maintain strong bones and teeth
 Maintains and repairs skeleton
Food sources: lean red meat, fish, poultry, grains products
III. Other:
A. Fibre
 Dietary fibre aids in digestion by helping eliminate waste from the body.
Food sources: vegetables, fruits, whole grains, dried peas, beans