Nutrient Information

Carbohydrates What do carbohydrates do for us? 1 major function: Give you energy to run, jump and even blink your eyes.

What are carbohydrates and where you get them: Simple Carbohydrates: One to two glucose molecules linked together Found in: sugary foods such as pop, candy, syrup, jelly, cookies, cake, and fruit

Complex Carbohydrates: Many glucose molecules linked together, also called starch Found in: vegetables, milk, yogurt, rice, grains like breads, cereals and pasta, bagels, crackers, rolls

Vitamin A What does vitamin A do for us? 2 important functions: 1. Helps protect your eyes and skin 2. Plays an important role in helping you see at night

Where to find it: dark-green, red, and orange fruits and vegetables, such as cantaloupe, carrots, sweet potato, tomatoes, and spinach

Fiber What is fiber? It is a type of carbohydrate the body cannot digest. What does fiber do for us? 2 major functions: 1.Helps move food through the digestive tract 2. Helps lower blood cholesterol

Fiber is Found in: whole grain breads, cereals, rolls, crackers and pasta, brown rice, oatmeal, fruits and vegetables, especially beans such as kidney, navy, white, garbanzo, and black (lentils)

Whole Grains mean: Has all parts of the grain still in the product, the germ, the bran, the endosperm. It is a type of carbohydrate the body cannot digest.

Whole Grains Found in: Whole grain breads, rolls, cereals, crackers and pasta.

We should try to avoid Refined Grains, which are: Products that have been milled or processed to remove the bran and germ. This removes the fiber and vitamins from the product.

Refined Grains Found in: white bread, rolls, pretzels, cornflakes, rice krispies, saltine crackers, white rice

Water What does water do for us? 2 important functions: 1. When you sweat, your body is using water to help you stay cool 2. Helps your body move nutrients to the places they need to go as the largest component of blood

Besides obviously drinking water, foods that are high in water include: In most foods, especially fruits and vegetables

Vitamin C What does vitamin C do for us? 2 major functions: Helps your body heal cuts and scratches Helps keep your teeth and gums healthy

Found in: fruits and some vegetables, such as oranges, grapefruits (all citrus fruits), strawberries, kiwi, tomatoes, bell peppers, broccoli and potatoes

Protein What does protein do for us? 1 significant function: Used by the body to build muscle, skin, bone and more.

Found in: Animal-based high protein foods beef, chicken, pork, fish, eggs, milk and other dairy products

Found in continued: Plant-based high protein foods beans (kidney, navy, white, garbanzo, black, peas, lentils), nuts, peanut butter, seeds (such as sunflower seeds), tofu and other soy-based products

Take the challenge to prepare a healthier high protein meal! Write down your meal ideas (no salads, must be a hot meal) and make copies of the recipes needed to make your meal Schedule a time with your parent that you could make this meal for your family. Turn in a copy of the recipes you used and your impressions of the meal you prepared to earn some extra credit (10 points)!

Calcium What does calcium do for us? 1 important function: builds strong bones and teeth

Found in: dairy products such as milk, yogurt, cheese and calcium-fortified soy products, orange juice and apple juice

Vitamin D Similar to calcium, vitamin D’s function is to help the body have strong bones.

Found in: most milk (Vitamin D has been added to milk – fortified), some soy milks, breakfast cereals, and yogurt have added Vitamin D. Some fish (tuna and salmon) have it, too.

Vitamin B What do B Vitamins do for us? 1 important function: Helps your body tap into the energy from food.

Found in: chicken, fish, beans and peas and other high protein foods; cereals and some breads

Potassium What does potassium do for us? 2 major functions: Important in skeletal and smooth muscle contractions Helps keep your heart functioning right

Found in: dairy products such as milk, yogurt, and soy milk; fruits and vegetables such as bananas, apricots, cantaloupe, orange juice, sweet potatoes, white potatoes, tomatoes, spinach, white and kidney beans.