2. Healthy Eating Habits Fat Soluble Vitamins

3. Warm Up: 9-6-2013 Based on what you know so far about nutrients, write a 5 sentence paragraph (or more) about how you can improve your daily intake of that nutrient. What changes to your diet can you make? Are you getting enough of your nutrient each day? Why or Why not?

4. Nutrient Bubble Map In your notes draw a bubble map of the six nutrients: 1.Carbohydrates 2.Fat 3.Protein 4.Vitamins 5.Minerals 6.Water You will choose one of these to complete your nutrient comic strip.

5. Carbohydrates Supply energy, provide cellulose for digestion, help digest fats, spare proteins for growth/regulation Sugar: honey, jam, jelly, molasses, sugar Fiber: fresh fruits/vegetables, whole grains, Starch: beans, breads/cereals, corn, pasta, peas, potatoes, rice

6. Fat Supply energy, carry fat soluble vitamins, insulate & protect vital organs, add flavor to foods Bacon, butter/margarine, cheese, chocolate, cream, dressings, egg yolks, marbling in meats, nuts, olives, salad oils

7. Protein Build/repair tissues, help make antibodies, enzymes, hormones, vitamins, regulate fluids, supply energy Complete: eggs, fish/meat, dairy, poultry Incomplete: cereals/grains, legumes, lentils, peanut butter, peanuts

8. Vitamin A (Fat Soluble Vitamins) Keeps skin clear/smooth, promotes growth, helps mucus membranes, prevents night blindness Butter, cheddar cheese, Dark green/yellow fruits & vegetables, egg yolk, whole & fortified milk

9. Vitamin D Builds strong bones/teeth in children, maintains bones in adults Egg yolk, fish liver oils, fortified milk & butter/margarine, liver, sardines, tuna, the sun

10. Vitamin E Antioxidant protects cell membranes exposed to high amounts of oxygen Eggs, leafy green Vegetables, variety meats, shortening/fats & oils, whole grain cereals

11. Vitamin K Helps blood clot Cauliflower, leafy green vegetables, egg yolk, organ meats

12. VITAMIN C (Ascorbic Acid) Healthy gums/tissues, heals wounds/mend bones, fight infections, cementing body cells Broccoli, cantaloupe, citrus, green peppers, leafy green vegetables, potatoes in skins, cabbage, tomatoes, strawberries

13. Thiamin, B11 Promotes appetite/digestion, breakdown carbohydrates, helps nervous system & release energy, prevents irritability Dried beans, eggs, whole grains, meats

14. Riboflavin, B2 Helps cells use oxygen/skin, tongue & lips normal, prevents scaly, greasy mouth & nose, forms coenzymes breaks down carbohydrates Cheese, dark green leafy vegetables, eggs, fish, liver & other meats, milk

15. Niacin Keeps nervous & digestive systems, skin, mouth, tongue healthy, forms coenzymes Dried beans/peas, whole grains, meats, milk, peanuts/peanut butter

16. Vitamin B6 Helps nerve tissues function and plays a role in the regeneration of red blood cells. Muscle meats, liver, vegetables and whole grain cereals.

17. Folate (B complex vitamin) Produce normal blood cells, energy, prevents damaged brains & spinal cord of unborn babies Asparagus, bananas, broccoli, fortified & whole grains, leafy green vegetables, legumes, liver, oranges, strawberries

18. Vitamin B12 Protects against anemia, helps normal cell function Cheese, eggs, fish, liver & other meats, milk

19. Pantothenic Acid Coenzymes for energy from carbohydrates, fats, proteins, promotes growth, helps make cholesterol, fights anemia, normal cell functions Bran, dry beans, egg yolk, milk, organ meats, wheat germ, yeast

20. Biotin Helps energy nutrients breakdown, forms enzymes Chicken, eggs, fresh vegetables, kidney, liver, milk, some fruits

21. Calcium (Minerals) Builds bones/teeth, helps blood clot, muscles & nerves work, regulate use of other minerals Fish with bones, leafy gr. vegetables, milk, cheese, other dairy products

22. Phosphorus Helps build strong bones/teeth, regulate internal body activities Protein/Calcium food sources

23. Magnesium Helps use energy nutrients, regulate body temperature, muscles & nerves work, improves acid-alkali balance in the body Beans, dark green leafy vegetables, meat, nuts, whole grains

24. Sodium & Chlorine Helps control osmosis, maintains acid-alkali balance, helps nervous system & muscles work Processed foods, cured meats, canned foods, frozen entrees, snack items, soy sauce, catsup, table salt

25. Potassium Helps control osmosis, nervous system, muscles work, cells absorb nutrients with sodium/chlorine Bananas, citrus fruits, dark green leafy vegetables, meat, milk

26. Iron Helps make hemoglobin, cells use oxygen Dried beans/peas, fruits, egg yolk, enriched whole grains, leafy green vegetables, lean meats/liver

27. Zinc Helps wounds heal and aids the functioning of the immune system. Promotes normal growth and development in children. Meat, poultry, seafood, legumes and whole grains.

28. Iodine Promotes normal functioning of the thyroid gland Iodized table salt, saltwater fish and shellfish

29. Fluorine Helps teeth resist decay and helps maintain bone health. Fluoridated drinking water and toothpaste.

30. Water Aids digestion, cell growth & maintenance Lubricates joint/body cells, helps regulate body temperature Water