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Food Studies 9 RSS 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) 1. 2. 3. 4. Simple: eg. ______________ ___________________ ___________________ ___________________ 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 ______________________ _____________________ 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 ____________________ 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 ____________ & 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 NUTRIENTS Vitamin E IMPORTANCE/FUNCTIONS IMPORTANT SOURCES As an _________________ : 1. Protects red blood cells 2. Helps prevent destruction of vitamin ____ and _____ 3. Maintains __________ health 1. Promotes _____________ and use of calcium and phosphorus for healthy _________ and teeth ___________(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 _____________ ___________________ ___________________ ___________________ ___________________ ___________________ ___________________ 1. __________________ food energy from carbohydrates 2. Helps nerve, brain, and muscle function ___________________ 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 ___________________ Eggs ___________________ Salmon ___________________ Enriched cereal 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 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 ___________________ 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 ____________ __________ ____________________ 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. ___________________ ___________________ ___________________ ___________________ ___________________ ___________________ Need _________ NE milligrams per day Calcium & Phosphorus Need __________ milligrams per day Iron Need __________ milligrams per day Water Need _________ glasses per day Fibre Need _________ grams per day
