VITAMINS A,B,C,D,E & K
MINERALS: CALCIUM, IRON, POTASSIUM, ZINC
HEALTHY OR UNHEALTHY CHOICES
THE TRUTH ABOUT NUTRITION
100
Found in fortified milk, egg yolks, fish and fortified cereal, this vitamin helps form strong bones.
WHAT IS VITAMIN D? (Vitamin D helps the body absorb the amount of calcium it needs.)
100
This mineral helps build strong bones.
WHAT IS CALCIUM? (You need Vitamin D to help absorb the calcium it needs.)
100
You choose to eat an orange that will give you quick energy now and vitamin C for later.
WHAT IS A HEALTHY CHOICE? (The natural sugars in the orange are broken down into simple carbohydrates which give you energy.)
100
Kids need to refuel their bodies more than three times a day, especially when they’re active.
WHAT IS TRUE? (The right snack when you’re hungry can help give the energy and the nutrients you need.)
200
The sun is a good non-food source of this vitamin.
WHAT IS VITAMIN D? (The recommendation is 10 minutes each day in the mid-day sun.)
200
This mineral found in red meat helps transport oxygen through the body.
WHAT IS IRON?
200
To quench your thirst after playing with your friends, you drink an ice cold soda.
WHAT IS AN UNHEALTHY CHOICE? (Limit soda and other sugary drinks, such as fruit punch, lemonade and iced teas. These drinks contain a lot of sugar that your body doesn’t need.)
200
Your body needs between 8 to 10 cups of water a day.
WHAT IS TRUE? (The human body is 65% water. You need even more water if you are sweating a lot or if you are vomiting or have diarrhea.)
300
This vitamin, found in carrots helps maintain healthy eyesight.
WHAT IS VITAMIN A?
300
Vitamin D + Physical Activity + this mineral is essential for maintaining strong bones and the prevention of Osteoporosis.
WHAT IS CALCIUM? (Physical activities where you are carrying your full weight are the best for building strong bones. Examples of weight-bearing activities are: jumping rope, running, climbing stairs, and playing soccer or basketball, etc.)
300
You would like to eat something high in protein. As you look at your lunch of a tuna fish sandwich and a bag of chips, you choose to eat the sandwich.
WHAT IS A HEALTHY CHOICE? (A serving of tuna has 46% RDA of protein. A serving of potato chips has 4% RDA of protein. Less than 5% is considered a low source and 20% or higher is considered a high source.)
300
Kids should avoid eating fat in their diet.
WHAT IS FALSE? (Dietary fat helps a kid’s body grow and develop like it should. Fats fuel the body and help absorb some vitamins.)
400
Citrus fruits are a good source of this vitamin. (Oranges, Lemons, Grapefruit, Limes)
WHAT IS VITAMIN C?
400
Found in bananas, this mineral helps keep your muscles and nervous system working.
WHAT IS POTASSIUM?
400
Your mom offers to make you a sandwich. Your choices are peanut butter and jelly or turkey. You want to choose the one that is lower in fat. You choose the peanut butter and jelly sandwich.
WHAT IS AN UNHEALTHY CHOICE? (The peanut butter and jelly sandwich has 23% RDA of fat. The turkey sandwich has 8% RDA of fat.)
400
Most foods contain carbohydrates, which the body breaks down into simple sugars.
WHAT IS TRUE? (There are two major types of carbohydrates in foods: simple and complex. Simple carbs are broken down for quick bursts of energy, while complex carbs give you energy over a longer period of time.)
500
This vitamin found in leafy green veggies aids in blood clotting. Vitamin A Vitamin C Vitamin D Vitamin K
WHAT IS VITAMIN K?
500
This mineral helps fight off illnesses and infections.
WHAT IS ZINC? (Beef, pork and lamb as well as beans, peas and peanuts are foods rich in zinc.)
500
You have the choice of a fat-free chocolate pudding cup or a box of raisins. You want the one that is lowest in sugar and calories. You choose the raisins.
WHAT IS A HEALTHY CHOICE? (Both the raisins and pudding cup have 23 grams of sugar per serving. The raisins 109 calories per serving, while the pudding cup has 189 calories per serving.)
500
You need to burn off all of the calories you eat or you will gain weight.
WHAT IS FALSE? (Your body needs some calories just to operate – to keep your heart beating and your lungs breathing. You burn off some calories without thinking about it – like walking your dog or making your bed.)
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