Nutrients Study Guide
Name______Date______Period______
1. Calorie: A unit of ______is called a calorie.
2. 3500 calories equal 1 pound of fat.
§ 1 gram of protein yields ______calories.
§ 1 gram of carbohydrates yields ______calories.
§ 1 gram of fat yields ______calories.
3. Caloric Intake: the number of ______a person takes in from ______and beverages.
4. Protein: A nutrient that is needed for ______and to ______and ______body tissue.
5. Provides ______when carbohydrates and fats are lacking in the diet.
6. Made up of smaller chemical units called ______.
7. Complete Protein: contains all the ______amino acids.
8. Incomplete Protein: from ______sources that does not contain all the ______l amino acids.
9. Amino Acids: the ______that make up a protein.
· Your body needs ______amino acids to function properly.
· ______out of 20 amino acids are produced by your ______.
· ______out of 20 amino acids must come from ______sources.
10. For teens 14-18 who get less than 30 minutes per day of exercise: Girls need ______ounces per day. Boys need ______ounces per day.
11. Carbohydrates: A nutrient that is the main source of ______.
12. Your body breaks down carbohydrates into ______to obtain energy
13. Sugars are called ______.
14. Starches are called ______.
15. Examples: Includes ______, starches, and ______.
16. Excess carbs are stored as ______.
17. Simple Carbohydrates: ______that enter the bloodstream rapidly and provide quick ______.
· Digested/enters ______rapidly
· Provides calories, but very few ______and minerals
· “Empty ______”.
18. Complex Carbohydrates: provide ______energy. Ex: starches and ______.
· More than ______sugars linked together.
· Should be the body’s main source of ______intake.
19. A ______is a food substance that is made and stored in most ______.
· Provides long-lasting ______.
20. When broken down in the mouth by ______and digestive juices, these complex ______are converted into ______.
21. Glucose is used by ______to provide ______and ______to the body.
22. Remaining glucose is converted into ______to be stored in ______tissue in order to be utilized later on for energy.
23. Fiber: Cannot be ______.
· Helps move food through the ______system.
24. 2 types: Soluble and ______.
25. Soluble: Reduces levels of ______. Examples: Oatmeal, ______, and barley.
26. Insoluble: Binds with ______to help produce bowel movements
· Reduces risk of ______cancer
· Examples: Wheat products, leafy ______, fruits.
27. Fats: A nutrient that provides ______and helps the body store and use ______.
28. Nutrient largely made up of ______acids.
29. Provide a valuable source of ______.
30. Saturated fats are found primarily in ______-based foods.
31. Unsaturated fats are found in ______-based foods
32. Trans fats are created by a process known as ______.
33. Cholesterol is found in foods from ______sources.
34. The Dietary Guidelines for Americans 2010 recommend that Americans: Consume less than ______of calories from ______fats.
35. Replace ______fats with oils when possible.
36. Limit foods that contain synthetic sources of ______ (such as hydrogenated oils), and keep total trans fatty acid consumption as low as possible.
37. Eat fewer than ______mg of dietary cholesterol per day.
38. Fat intake should not EXCEED ______of daily caloric intake.
39. Saturated Fat: found in ______products, solid vegetable fat, meat, and poultry.
· Usually ______form at room temperature.
40. Cholesterol is found in every ______of the body and has important natural functions. It is manufactured by the ______but can also be taken in from food. It is ______and fat-like in appearance.
41. Low-density lipoprotein (LDL - cholesterol carried by this type is known as ______cholesterol).
42. High-density lipoprotein (HDL - cholesterol carried by this type is known as ______cholesterol).
43. Unsaturated Fat: fat found in ______products and ______.
· Usually liquid form at room temperature.
· Two kinds: ______- sunflower, corn, and soybean oils. ______- olive and canola oils.
44. Trans-Fatty Acids: are formed when ______oils are processed into solid ______such as margarine or shortening.
45. Hydrogenation : process of converting ______oils into solid fats
46. Vitamins: Helps the body use its sources of ______but does not directly provide ______.
47. Necessary for normal ______and development.
48. Help regulate various ______processes.
49. Help the body release the ______from other nutrients.
50. Two Types:
· Fat-soluble: Dissolves in ______and can be stored in the body.
· Vitamin A
· Vitamin D
· Vitamin E
· Vitamin K
· Water-soluble: Dissolves in ______and cannot be stored in the ______in significant amounts.
· Vitamin C
· Vitamin B Complex
51. Minerals: A chemical that ______chemical reactions in the body.
52. Essential in ______and ______.
53. Inorganic elements that come from the earth and are absorbed by ______.
54. Your body needs a total of ______different minerals.
55. Macro Minerals: Minerals needed in amounts ______than ______mg.
56. Micro-Minerals: Also known as ______minerals. Needed in ______amounts.
57. The major minerals are sodium, potassium______, phosphorus, magnesium, manganese, sulphur, cobolt and chlorine.
58. The trace minerals are ______, zinc, copper, selenium, iodine, fluorine and chromium.
59. Water: Body weight is about ______of water.
60. Helps with ______removal.
61. Protects Your Tissues, Spinal Cord, and ______.
62. Individuals should drink ______to ______cups of fluids per day.
63. Dehydration: A condition in which ______content within the body falls to an extremely low level. Dizziness______, dry mouth, rapid pulse, infrequent urination.