NUTRIENTS DURING THIS STUDY YOU WILL NEED THIS INFORMATION FOR EACH NUTRIENT: -WHAT DOES IT DO FOR YOUR BODY? -WHAT FOOD SOURCES SUPPLY IT?

CARBOHYDRATES THE BODY’S MAIN SOURCE OF ENERGY THREE KINDS SUGARS- take less time to digest, therefore provide a quick boost of energy but a rapid fall of energy follows the quick boost; high in calories but few vitamins or minerals FS-candy, syrups, soft drinks STARCH-also provide a variety of vitamins & minerals FS-pasta, breads, potatoes & rice FIBER-the indigestible part of plant foods; it adds bulk to the diet that helps keep you regular/helps move foods through the digestive tract; this prevents constipation & may reduce the risk of some cancers FS-fruits, vegetables & whole grain breads & cereals

PROTEINS BUILD, MAINTAIN & REPAIR BODY TISSUES. THE BODY DOES NOT STORE PROTEINS; YOUR BODY CAN MAKE MANY AMINO ACIDS, HOWEVER 9 MUST COME FROM FOODS. AMINO ACIDS-BUILDING BLOCKS OF PROTEIN TWO KINDS COMPLETE PROTEINS-THEY CONTAIN ALL OF THE ESSENTIAL AMINO ACIDS FS-ANIMALS-MEAT, EGGS, MILK, POULTRY, & FISH INCOMPLETE PROTEINS-THEY DO NOT CONTAIN SUFFICIENT AMOUNTS OF ALL THE 9 ESSENTIAL AMINO ACIDS FS-PLANTS-GRAINS & BEANS

VEGETARIANS PEOPLE WHO CHOOSE NOT TO EAT SOME OR ALL ANIMAL FOODS. VEGETARIANS NEED TO MAKE CAREFUL FOOD CHOICES TO GET THE ESSENTIAL AMINO ACID THEY CAN DO THIS BY EATING COMPLEMENTARY INCOMPLETE PROTEINS-BEANS & RICE, OR CEREAL & MILK

FATS SUPPLIES ENERGY TO THE BODY INSULATES THE BODY & PROTECTS ORGANS STORES SOME VITAMINS & TRANSPORTS SOME VITAMINS EXCESS FAT IN DIET CAN LEAD TO WEIGHT GAIN, & IS LINKED TO HEART DISEASE & SOME CANCERS

CHOLESTEROL-A FAT-LIKE SUBSTANCE FOUND IN ANIMAL FOODS; & YOUR BODY PRODUCES IT. TOO MUCH IN DIET IS LINKED TO HEART DISEASE

TWO KINDS OF FATS SATURATED-SOLID AT ROOM TEMPERATURE FS-BACON (FAT LEFT IN PAN AFTER COOKING) UNSATURATED-LIQUID AT ROOM TEMPERATURE FS-OLIVE OIL

VITAMINS WORK TO HELP CONTROL BODY PROCESSES TWO GROUPS WATER SOLUBLE-DISSOLVE ONLY IN WATER, YOUR BODY DOES NOT STORE EXCESS AMOUNTS B1-ALSO CALLED THIAMIN; helps nerves; digestive functions; helps release energy from Carbs. FS:WHOLE GRAIN CEREALS & BREAD, PORK, LIVER, DRIED BEANS & PEAS B2-ALSO CALLED RIBOFLAVIN; helps body with smooth skin, good eye function; aids body in use of Proteins. FS: DAIRY PRODUCTS, WHOLE GRAIN FOOD, LIVER, EGGS, DARK GREEN LEAFY VEGETABLES B3-ALSO CALLED NIACIN; helps body break down food to provide energy; helps maintain good nerves & digestion. FS:WHOLE GRAINS CEREALS & BREAD, MEATS, PEANUTS, EGGS, DRIED PEAS & BEANS VITAMIN C-helps maintain healthy bones, teeth, & blood vessels; helps to firm cementing materials of cells & strong blood vessel walls. FS:LEMONS, LIMES, DARK GREEN LEAFY VEGETABLES, CANTALOUPE

-FAT SOLUBLE-YOUR BODY CAN STORE THEM; THESE VITAMINS DISSOLVE IN FAT Vitamin A-helps you to have good skin & mucous membranes, healthy eyes. FS: whole milk, cheese, dark green & deep yellow leafy vegetables Vitamin D-helps body use calcium & phosphorus for strong bones & teeth. FS: milk, egg yolks, fish oils, liver *Nicknamed “sunshine vitamin”, from sun Vitamin E-protects Vit A & salty acids against too much oxygen; helps form red blood cells, muscles, & other body tissues. FS: oils, dairy products, eggs, liver, green leafy vegetables Vitamin K-helps blood clot. FS: dark green leafy vegetables, cauliflower

MINERALS CHEMICAL SUBSTANCES YOUR BODY NEEDS TO WORK PROPERLY YOUR BODY CAN NOT MAKE THEM-MUST COME FROM FOODS.

TWO GROUPS OF MINERALS TRACE OR MICRO IRON-helps your red blood cells carry oxygen. FS: LIVER, MEATS, GREEN LEAFY VEGETABLES, ENRICHED WHOLE GRAINS IODINE-helps your thyroid gland work properly (helps control the rate at which your body burns food) FS: SEAFOOD & IODIZED SALT ZINC-helps the body digest protein, good for brain function. FS: ALL ANIMAL PROTEINS

-MAJOR OR MACRO CALCIUM & PHOSPHORUS-occur in the largest amounts; help build & strengthen your bones & teeth. FS: DAIRY PRODUCTS & LEAFY GREEN VEGETABLES MAGNESIUM-helps nerves & muscles function; helps body use Pro, fats, Carbs FS: WHOLE GRAINS, NUTS & LEAFY GREEN VEGETABLES SODIUM, CHLORINE & POTASSIUM-work together; help muscles & nerves; affect your body’s fluid balance. FS: SODIUM & CHLORINE-SALT; POTASSIUM-BANANAS & RAISINS

WATER CARRIES NUTRIENTS THROUGHOUT YOUR BODY MAKES UP APPROXIMATELY 75% OF YOUR BODY WEIGHT A BASIC PART OF BLOOD & TISSUE FLUID AIDS IN DIGESTION COOLS YOUR BODY (SWEAT) HELPS REMOVE WASTE YOU SHOULD DRINK 8 GLASSES PER DAY