The 6 Essential Nutrients
What are the 3 Nutrients that Provide Energy?
Carbohydrates, Proteins, and Fats
Carbs are the bodies main source of ________.
Energy
Proteins that are missing 1 or more of the 9 essential amino acids
What are the 2 Naturally Occurring Fats we learned about in class?
(Not Trans! Thats processed)
Unsatruated
Saturatred
Explain the term, "Fat Soluble Vitamin"
Fat soluble vitamins are vitamins that our body is able to store in our fat. If the vitamin is not consumed that day, our body will take it from the fat stores and use it for bodily functions.
Fat soluble vitamins can reach toxic levels if they are consumed in amounts that are too large.
Explain what MyPlate is.
"Myplate is a simple visual reminder to choose a variety of foods throughout the day and throughout the week.
It represents what and how much to eat from each of the food groups over the course of the day."
Water is important because...?
Majority of our body is made up of water! We also need it for every single body process to function correctly.
What are the 2 categories of Carbohydrates?
Simple and Complex
Explain the term, Complimentary Proteins
Complimentary Protein refers to 2 incomplete protein sources being eaten together to provide the body with all 9 essential amino acids.
Example: Rice and beans OR squash and tofu
Saturated Fat comes from ______________.
Is it good or bad for you?
Saturated fats usually come from Animal Products. (Meat, butter, cheese, dairy). Coconut oil however, is the exception to the rule and is also a saturated fat!
Saturated fats are considered "bad" fats. It's okay to have some in your diet, but they should be limited. Consuming too much saturated fat leads to high cholesterol and heart disease.
Explain the term, "Trace Mineral"
Trace minerals are an essential nutrient that we need less of. Trace minerals are needed in amounts less than 100mg daily.
*Trace minerals are not less important than major minerals!
Explain the term, "Water Soluble Vitamin"
Water soluble vitamins are vitamins that we need to consume daily. When consumed, our body does not store them. Instead, they are used in the correct amounts for bodily processes and any extras are excreted through our urine (peed out!)
How many food groups does MyPlate have? List each food group.
5 Food Groups
-Grains
-Vegetables
-Fruits
-Protein
-Dairy
*** DOUBLE POINTS ***
Select a team member to draw your 6 essential nutrient chart. To receive points, the chart must also include any and all subcategories of the nutrient.
(Think, the chart we practiced for bellwork)
Carbs - Simple & Complex
Protein - Complete & Incomplete(or complementary)
Fat - Unsaturated, Saturated, and Trans
Mineral - Major & Trace
Vitamin - Fat Soluble & Water Soluble
Water
Simple Carbs are made up of _______ chains. When consumed they are _______ ________ and spike our body's ___________.
Simple carbs are made up of short chains.
When consumed they are digested quickly and spike our body's blood sugar.
(Thats why too much fruit, soda, and sugar is bad for diabetics!)
Explain the term, complete protein.
Complete proteins have all 9 essential amino acids.
Unsaturated Fat comes from ________________.
Is it good or bad for you?
Unsaturated plants are fats that come from plants (Think: canola, olive, sunflower, avacado) nuts and seeds, or fish.
Unsaturated fats are good for you! They give you fats that are needed for brain development and help lower cholesterol.
Minerals are inorganic. So how do foods get minerals?
Minerals come from the soil.
As plants are grown in the soil, they uptake water through their roots. The minerals found in soil are taken up with the water, giving plants minerals.
As animals consume the plants, they also consume the plants minerals. When people consume animal products, we receive the minerals through them.
Explain the term, "Deficiency"
In class, we discussed 3 ways to avoid vitamin/mineral deficiency. What are they?
In nutrition, the term deficiency refers to not having enough of a certain vitamin or mineral.
We want to avoid becoming deficient in any nutrient as it can cause severe illnesses.
The best way to avoid a deficiency is to eat a well balanced diet by consuming a variety of foods from all 5 food groups. If your diet is varied and you are still lacking in a nutrient you can buy fortified foods or take supplements.
What food group should you consume the most of?
Grains
What does the term "Micronutrient" refer too?
Nutrients that we need in small amounts (Vitamins and Minerals)
Complex carbs are made up of _________ chains. They take ________ to __________ and keep us feeling _______ for longer.
Complex carbs are made up of long chains.
They take longer to digest and keep us feeling full for longer.
Incomplete proteins generally come from _______?
Plants.
Almost every plant based protein is incomplete. (Vegetables, grains, beans, nuts and seeds)
What is the 3rd fat (processed) we briefly discussed that was not in your foldable project? Is it good or bad?
Trans Fats. They are processed fats, found in processed foods.
They are TERRIBLE for you! Trans fats should be avoided as much as possible. They increase bad cholesterol, increase risk of heart disease, increase risk of stroke, and increase your risk for diabetes!
List the 4 Trace minerals we discussed in class
Iron
Iodine
Zinc
Fluoride
List the Fat Soluble Vitamins
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Half of your plate should be made up with ______ & _______.
Fruits and Veggies
What does the term, "Macronutrient" refer too?
Nutrients we need in large amounts (Carb, Protein and Fat)
Give me 3 examples of Simple Carbs and 3 examples of Complex Carbs.
Simple Carbs: Fruits, cereals, cakes and pastry, refined grains (white bread, white pasta) soda, juice.
Complex Carbs: Whole grain breads and pasta, legumes, nuts, seeds, vegetables.
Complete proteins always come from ________ with the exception of _____.
Complete proteins always come from animals, with the exception of soy. (soy is the ONLY plant based protein that is complete)
What are the 2 Naturally Occurring Fats we learned about in class?
(Not Trans! Thats processed)
Unsaturated Fats
Saturated Fats
List the 5 Major Minerals we discussed in class
Calcium
Phosphorus
Magnesium
Sodium
Potassium
List the Water Soluble Vitamins
ALL The B Vitamins
Vitamin C
Why is it important to consume all 5 food groups?
By eating a varied and well balanced diet meal you can ensure your body is receiving ample amounts of all 6 essential nutrients.
(Carbs, Protein, Fat, Vitamins and Minerals)