Download Canada`s food Guide Key Nutrients

Canada’s food Guide Key Nutrients:
Nutrient
Vitamin A
Vitamin C
Carbohydrates
Iron
B- Vitamins
Calcium
Vitamin D
Fat
Protein
Fibre
Water
Macronutrients
Micronutrients
Function
Effects on
Health
Food
Source
Definitions:
Nutrient _________________________________
Nutrition_________________________________
Calorie___________________________________
Metabolism_______________________________
Micronutrient_____________________________
Macronutrient_____________________________
Vitamin___________________________________
Mineral___________________________________
RDA _____________________________________
Ug ______________________________________
Mg______________________________________
KCAL ____________________________________
G________________________________________
Vitamin A helps form and maintain
healthy skin, hair, mucous
membranes, bones and teeth
 Help protect your from
infections
 Helps you SEE normally at
night
 Found in liver, fish, eggs yolk,
butter and cheese
Vitamin C
 Helps the body absorb iron
 Helps build teeth and bones
 Helps keep blood vessels
healthy
 Provided O2 to cells
 Prevents scurvy
 Found in citrus fruits,
strawberries, green
vegetables
Carbohydrates
 Most important energy
source
 Prevents the body from using
own protein tissue for
energy
 Controls the amount of sugar
circulating in the body so
cells get the energy
 Found in sugars, grains,
beans, potatoes
Iron
 Helps form red blood cells to
transport O2
 Prevents anemia
 Found in red meat, egg yolk,
grains, dried fruit, foods with
added iron
B- Vitamins
 Help enzymes work to
produce energy
 Help tissue, skin, blood,
muscles and nerves grow
 Found in whole grains,
vegetables and fruits, milk
and meat
Calcium
 Helps build and maintain
strong bones, helps regulate
nerve and muscle activity
 Found in milk products, fish
with bones
 ricketts
Vitamin D
 Helps the body use calcium
to build strong bones and
teeth
 Prevents rickets
 Produced by the body when
exposed to sunlight
 Found in fatty fish, milk with
added vitamin D
Fat
 Concentrated source of
energy
 Twice as much energy as
protein and carbohydrates
 Stores fat soluable vitamins
 Protects vital organs
 Forms hormones
 Promotes healthy skin
 Found in all animal products
and vegetables
Protein
 Build and repair cells
 Found in animal source foods
and most plants
Fibre
 Found in the cell walls of
plants, outer layers of whole
grains and in the skin of
Fruits and vegetables
 Fibre helps maintain healthy
body weight, lower risk of
disease and aids in digestion
Water
 Although water does provide
you with energy it is essential
for survival.
 Your body is made up of 5070 % water
 Helps move water soluable
vitamins around the body and
remove waste
 Regulates body temperature
 Many fruits and vegetables have
water
 Best source is from your tap