Minerals
This mineral helps with the mineralization of bones and teeth, muscle contraction and enzyme functions. When you are low in this vitamin you experience muscle twitches, confusion. Deficiency has been linked to depression. You can obtain this mineral naturally from nuts, legumes, whole grains, dark leafy greens, seafood and cocoa
What is Magnesium
The body needs this mineral to maintain strong bones and is stored in bones and teeth, where it supports their structure and hardness. The body also needs this mineral for muscles to move and to help the blood carry hormones and nerves to carry messages between the brain and every body part. This mineral can be obtained by eating foods such as: Milk, yogurt, cheese, Kale, broccoli, Chinese cabbage, sardines and salmon
What is Calcium
This vitamin(s) helps your body absorb calcium, one of the main building blocks for strong bones. Together with calcium this vitamin helps protect you from developing osteoporosis, a disease that thins and weakens the bones and makes them more likely to break. Your body needs vitamin D for other functions too. Your muscles need it to move, and your nerves need it to carry messages between your brain and your body. Your immune system needs vitamin D to fight off invading bacteria and viruses. Good sources: Exposure to UVB rays from the sun or other sources causes the body to produce vitamin D. Fatty fish, eggs, cheese, beef, liver, and mushrooms also contain the vitamin
Vitamin D
Macronutrients unlike vitamins and minerals are nutrients the body needs in large amounts in order to function properly. Macronutrients provide the body with energy. What are the 3 types or macronutrients that we need?
Carbohydrates, Proteins and Fats
Name 3 sources of protein that are not obtained from animal sources
pulses (beans, peas, lentils)
-soya beans
-quinoa
-nuts
-seeds
-cereal and grains\
-dairy
This mineral is an essential component in your thyroid hormone, it helps regulate your growth, development and metabolism. If you are low on it you may experience goiter. You can get this mineral by eating iodized salt and seafood.
Iodine
this mineral is used by the body to prevent tooth decay and make our teeth stronger. It can be obtained from certain types of water, in seafood and some teas.
Flouride
this vitamin(s) Is also known as ascorbic acid. It acts as an antioxidant and helps the immune system work. It helps our body absorb iron for bone formation and strengthens our blood vessels. IF you are deficient, you may experience scurvy, bleeding gums, poor tissue and wound healing. This vitamin can be naturally obtained from foods such as: oranges, tomatoes, kiwis, grapefruits, peppers, potatoes, spinach, and green peas.
Vitamin C
This macronutrient is used to make certain hormones, cushion organs, absorb fat soluble vitamins as well as store energy in the body. There are 3 types of this macronutrient- two of which are considered bad for our health and the other good for our health.
What is Fat
Describe Canada 2019 Food Guide Plate
½ your plate should have fruits and vegetables- they are packed with nutrients like antioxidants, vitamins, minerals and fiber
¼ of your plate should include protein foods (legumes, lean meats, low fat yogurt, nuts, cheese, eggs). Protein helps build and maintain bones, muscles and your skin.
¼ of your plate should contain whole grain foods (quinoa, wild rice, oatmeal, whole grain pasta) instead of processed or refined grains (white bread and pasta). Whole grains contain fiber, protein and B vitamins that help you stay healthy and full longer
this mineral is an essential component of hemoglobin which is essential for transferring oxygen in your blood from the lungs to the tissues. If you are deficient in this mineral, you might experience anemia, weakness, headaches, depressed mood and decrease immunity. You can obtain this mineral by eating red meats, fish, poultry, legumes, broccoli, asparagus and dried fruits.
Iron
This mineral is a component of insulin, helps many enzymes functions, aids in DNA repair, immune function, wound healing, and taste perception. Zinc levels tend to be lower in individuals with depression. You can obtain this mineral by eating foods that contain protein (cashews, broccoli, kale and garlic, seafood, meat, whole grains)
Zinc
this vitamin(s) is essential for eye health. It is also important for your immune system and helps the lungs, heart, kidneys and other organs to work properly. You can obtain this vitamin naturally from liver, cod liver oil, carrots, broccoli, sweet potatoes, butter, kale, spinach, melons, milk and cantaloupe.
Vitamin A
This macronutrient is broken down into glucose and is the bodies main energy source. The body also uses this macronutrient to synthesize various amino acids which allow for consistent bowel movements. Fiber is a type of this macronutrient. Sources of this macronutrient include dairy, whole grains, vegetables, fruits, beans, lentils and peas.
What is a carbohydrate
the body needs this vitamin to metabolize energy, fat, carbohydrates and proteins.deficiency in b vitamins ahs been associated with depression. You can find this vitamin in milk, eggs, cheese, liver, chicken, red meat, shellfish, avocados, kale, spinach, whole grains, beans, bananas, whole grains, leafy greens, legumes, cauliflower, oranges and eggs
B Vitamins
the body uses this mineral to help move glucose from out blood into our cells. You can obtain this mineral by eating meat, whole grains and vegetable oil
Chromium
with calcium this mineral is essential for your bones and teeth and is also essential for your cells to function. Can obtain this mineral by eating meat, fish, poultry, eggs and milk
Phosphorus
In the body, this vitamin(s) acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.
The body also needs this vitamin(s) to boost its immune system so that it can fight off invading bacteria and viruses. It helps to widen blood vessels and keep blood from clotting within them. You can obtain this vitamin from eating foods like: sunflower seeds, almonds, peanuts, salmon, avocado, red sweet pepper, mangos, turnips and kiwis
Vitamin E
This macronutrient allows your body to grow, build and repair tissue and protect your muscle mass. It provides structure to tissue including organs, muscles, skin, nails, bones, ligaments and blood plasma. Proteins are composed of amino acids which comes in two types essential and non- essential. Our body can make non-essential amino acids, but we obtain essential amino acids through our diet. Foods we can eat to obtain amino acids include: meat, poultry, fish, eggs, milk, cheese, beans, lentils, nuts, seeds and soy. Small amounts can be obtained from grains (quinoa, oats, brown rice), vegetables and fruit.
What is Protein
We eat two types of grain
One type of grain contains the entire grain kernel- the bran, germ and endosperm. This type of grain contains many nutrients including complex carbs, fiber, B vitamins, iron, magnesium and selenium. This type of grain can reduce blood cholesterol, promote proper bowel function, maintain metabolism, aid the nervous system to function and build bones. Examples of food sources that contain this grain include wheat flour, bulger, oatmeal, whole grain cornmeal and brown rice, barley, amaranth, rye and wild rice.
The second type of grain has been milled, which removes the bran and germ from the grain. This process removes dietary fiber, iron and many B vitamins from the grain, the result provides a finer texture to the grain and improves its shelf live. Some examples are white flour, corn grits, white bread and white rice.
What are the names of each of these types of grains
What is a whole grain and what is a refined grain
these two minerals help maintain your electrolyte and fluid balances in the body, it also assists with nerve impulses and muscle contractions. One you can obtain by eating whole grains, fruits, vegetables, meat and milk the other you may get from sources such as soy salt.
Potassium and Sodium
this mineral works as an antioxidant and works with vitamin E. When a person is deficient they may become irritable, anxious or depressed. You can increase your levels by eating such things as seafoods, organ meats and grains, brazil nits, walnuts, beans legumes, mushrooms
Selenium
The body needs this vitamin(s) to stay healthy It’s used by the body to make proteins for blood clotting and building healthy bones and also has other functions in the body. Good sources: These include natto, leafy greens, pumpkins, figs, and parsley, kale, broccoli, blueberries, soybeans
Vitamin K
Not all carbohydrates are created equally. There are two types.
The first type is easy for our body to breakdown for energy. It is usually found in items that are sweet like honey, sugar, milk, and fruit. Fruit in particular contains natural sugar, fructose, vitamins, minerals and fiber (which aids in digestion)
The other type our body needs longer to breakdown and they usually have a more savory taste. The second type of carbohydrates can be found in food such as starches and grains (rice, pasta, potatoes, peas and corn). Other plant-based foods like non starchy vegetables (beans, nuts and seeds) contain carbs but in lower amounts). These kinds of carbs too contain fiber unless they are processed, and their bran has been removed. Processed grains give us white bread, white pasta and white rice.
What are the two types
Simple and Complex
There are 3 types of Fats. Name all 3 and tell me about them
Trans Fats -This type of fat should be eliminated from our diet. This fat is made by adding hydrogen molecules to unsaturated fats, producing hydrogenated oil. It can be found in food such as margarine, shortening, baked goods, doughs and fried foods
Saturated Fats - This fat is saturated with hydrogen molecules naturally. In large amounts this fat can increase cholesterol levels and risk of heart disease. This fat is found mostly in animal sources with high fat contents such as fatty beef, lamb, pork, poultry with skin, butter, full fat and cheese. It I recommended that people limit there food that contains this kind of fat.
unsaturated Fats - This type of fat is usually found in liquid form at room temperature. It is also known as the healthy fat and can decrease your risk of heart disease. This fat can be found plant sources such as avocados, nuts, seeds, olives and some animal sources such as fatty fishes (salmon, mackerel, sardines and tuna.