Transcript Nutrient Information - Iroquois Central School District

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.