-Parents turn to teachers when wondering which info is accurate

-Prepare you to help others understand nutrition

-insight for your daily food selection to have the energy to meet the demands of your profession.

-providing a good role model

2.Define the terms “nutrient” and “essential nutrient”. (text and unit introduction)

Nutrients-- substances found in food that must be supplied to the body

Essential nutrients-- needed for optimal health

7.List and describe the 6 classes of nutrients. (text and unit introduction)

Carbohydrates-supply energy and are the bodies main source of fuel and come in different sizes

Vitamins- Are not energy producing. Organic and contain carbon compounds; but because they usually are broken down to carbon dioxide and water, they provide no useful energy.

Protein-plays an important role in the growth, restoration, and maintenance of body tissues. Contains the main structural building blocks in the body

Minerals- an inorganic element containing no carbon that remains as ash when food is burned.

Fat- Provides energy or heat for the body

Water- one of the most essential nutrients. crucial for carrying nutrients to the cells in the body and for carrying wastes from the cells.

8. Describe primary functions of carbohydrates. (text)

Supply energy and are the bodies main source of fuel and come in different sizes.  Converted to glucose in the digestive processes before being absorbed and used as a readily available supply of energy. Should make up 45%-65% of total daily calories.  Function primarily as a source of readily available energy, since only a relatively small amount can be stored in the liver and muscle tissues. Carbohydrates not used immediately for energy are stored temporarily as glycogen in the liver and muscles or converted into and stored as fat.  

9. What should provide the majority of calories in the diet of the average, healthy adult -carbohydrates, fat or protein? (text)

Carbohydrates (45%-65%)

10. Describe the types of carbohydrate found in foods and the body (starches, sugars, fiber, glycogen). (text)

Starches-- More complex forms of carbohydrates, contain many units of sugar and are called polysaccharides.  Found most frequently in grains, legumes, fruits, and vegetables.  Breads and cereals, fruits and vegetables, dairy products, and legumes contain complex carbohydrates.

Sugars--glucose, galactose, and fructose are called monosaccharides because they only contain one single unit.  Disaccharides, such as sucrose, lactose, and maltose contain 2 saccharine, or two simple sugars linked together. Make up about half of the total digestible carbohydrate intake. Found in fruits and milk.  Carbohydrate most frequently seen on the table.

Fiber-- considered an indigestible carbohydrate. Either soluble or insoluble. 

12.What is the recommended amount of fiber for an adult? For a child? Do most people in the US meet their fiber needs?(text; also see Appendix III)

Approximately 25 to 38 grams of fiber per day is recommended for adult women and men respectively.  The average intake in the US is closer to 16g a day. For children, 19-25g per day is recommended. Most of us eat only about ½ of the amount of fiber recommended each day.

Soluble fiber- (fruits, vegetables, oats) acts like a gel. Provides bulk to the stools and may affect the development of certain diseases.

Insoluble fiber- (bran)adds bulk to or softens stool. Helps move material through the intestinal tract through a process called peristalsis.

Protein plays an important role in the growth, restoration, and maintenance of body tissues.  Protein contains the main structural building blocks in the body. Proteins found  in many plant foods lack one or more of the essential amino acids, and different plants and legumes have different amounts of amino acids.  Good sources of complete protein include meat, eggs, milk, and soy. 

Fats function to provide energy, or heat for the body. Certain vitamins (A,D,E,K) are soluble only in fatty substances.  Before they can be absorbed from the intestinal tract, these vitamins must be incorporated into a tiny droplet containing fat.

Saturated Fatty Acids- Have a maximum number of hydrogen atoms attached to every carbon atom.  Therefore we say that these fatty acids are “saturated” with hydrogen atoms.  They are usually solid at room temperature and when refrigerated. Meats, butterfat, and shortening.  Increased intake of saturated fatty acids and dietary cholesterol tends to increase total cholesterol and therefore increase the risk of cardiovascular disease.

Monosaturated Fatty Acids- Have one unsaturation where two hydrogen atoms are missing in the middle of the molecule, one from each of the two adjoining carbon atoms.  Olive oil, peanut oil, and canola oil are good sources.

Polyunsaturated Fatty Acids(PUFA)- have more than one unsaturation.  These fatty acids are found in the oils of vegetable and cereal products such as soybeans, canola, corn, cottonseed, and safflower.  Seafood is an especially rich source.

Oils can contain some proportion of all three fatty acids

Adequacy (getting enough essential nutrients, fiber, and energy)

Balance (eating foods from all of the different food groups)

Calorie Control, moderation (not eating too much of any certain food)

Variety (Eating different things from within each food group)

 Cholesterol- a special lipid.  It does not contribute energy or calories and unlike fat is not measured in calories.  Most is made in the liver, and the cholesterol eaten is absorbed and carried to the liver. Helps carry fat through the blood vessels to various parts of the body where it is needed for energy.  High blood cholesterol levels are one of the risk factors of heart disease and can lead to stroke or heart attack.

HDL- High-density lipoproteins. Good cholesterol, finds and rescues the LDL and takes it back to the liver

LDL- Low-density lipoproteins. Bad cholesterol, tends to build up plaque in the blood vessels as it travels back to the liver.

To maintain or increase HDL blood levels- not smoking, good weight control for height, exercise, and consuming a low fat diet that does not contain more than 300mg of cholesterol per day. 

To lower LDL levels- reduce saturated fat intake, increase the intake of fruit and vegetables and low fat breads and cereals and substituting for foods that are rich in fat, including animal fat(less meat, butter, milk, and cheese).  Replace saturated fats with foods that contain high levels of poly and menstruated fats like canola oil, olive oil, or a canola vegetable oil blend.  Increasing soluble fiber will also reduce high LDL levels.

Foods that are high in dietary cholesterol are found only in animal products such as meat, eggs yolks, organ meats, whole milk, and high-fat milk products. 

It is made primarily by the liver, therefore, it is found naturally only in products that have a liver. Beef, poultry, fish, and shrimp.

Fat-Soluble Vitamins- Vitamins A,D,E, and K

Water-soluble Vitamins- Vitamins C,B1,B2,B6,B12, Niacin, Folate, Biotin, Panthenic Acid

Vitamin A- promotes normal growth of bones, growth and repair of body tissues; bone and tooth formation; vision; antioxidant in the form of beta-carotene

Vitamin D- Regulates absorption and use of calcium and phosphorus; aids in building and maintaining bones and teeth.

Vitamin E- Protects red blood cells; antioxidant(protects fat-soluble vitamins); stabilizes cell membranes.

Vitamin K- Required for synthesis of blood-clotting proteins.

Vitamin C- Plays an important role in collagen formation (helps heal wounds, maintains bones and teeth, strengthens blood vessels); antioxidant; strengthens resistance to infection and helps body absorb iron. 

Folate- Required for red blood cell formation, new cell division, protein metabolism. 

Vitamin B1- Helps enzymes release energy from carbohydrates.

Vitamin B2- Helps enzymes release energy from carbohydrates, proteins and fat; promotes healthy skin and good vision.

Vitamin B6- Required for amino acid metabolism; used in protein and fat metabolism; aids in forming red blood cells and antibodies.

Vitamin B3(Niacin)- Helps enzymes release energy from carbohydrates, protein, and fat; Promotes healthy skin, nerves, and digestive system. 

Vitamin A- Milk, butter, dairy products, dark green vegetables, yellow-orange fruits and vegetables

Vitamin D- Direct exposure of the skin to sunlight, fortified milk, margarine, eggs, liver, fish

Vitamin E- Vegetable oils, dark leafy green vegetables, nuts, legumes, egg yolks, salad dressings, mayonnaise, wheat germ, whole grains

Vitamin K- Bacterial synthesis in digestive tract, dark green leafy vegetables, liver, milk, grain products, egg yolk

Vitamin C- Citrus fruits and juices, tomatoes, potatoes, dark green vegetables, peppers, lettuce, cantaloupe, strawberries, mangoes, papayas, cauliflower

Vitamin B1-Meat, pork, liver, fish, poultry, whole grain and enriched breads, cereals, legumes, nuts, green leafy vegetables

Vitamin B2- Milk, cheese, yogurt, enriched breads and cereals, green leafy vegetables, fish, liver, lean meats, yeast

Vitamin B3(Niacin)- Yeast, whole grains and enriched breads and cereals, milk, meats, nuts, legumes, peanuts

Vitamin B6- Dark green leafy vegetables, whole grain products, meats, liver, poultry, fish, shellfish, soybeans, wheat germs, fruits

Macrominerals- calcium

Microminerals- iron, zinc

Calcium functions- strengthens bones and teeth; involved in muscle contraction and relaxation, blood clotting, water balance, nerve function.

Calcium Sources- Milk and milk products, green leafy vegetables, legumes, fortified foods, almonds, fish(with bones), tofu

Phosphorus functions- involved in calcification of teeth and bones, acid-base balance, energy metabolism. 

Phosphorus Sources- Meat, poultry, fish, milk, soft drinks, processed foods, whole grains, eggs

Sodium Functions- promotes acid-base balance, water balance, nerve impulse transmission, muscle activity.

Sodium Sources- canned, pickled, and many prepackaged foods.

Potassium functions- facilitates many reactions, especially protein synthesis, water balance, nerve transmission, muscle contraction

Potassium sources- meats, milk, fruits, vegetables, grains, legumes

Iron functions- Hemoglobin formation, part of myoglobin in muscles; used in energy utilization

Iron sources- Red meats, fish, poultry, shellfish, eggs, legumes, dried fruits, fortified cereals and grains.

Zinc functions- Part of insulin and enzymes; vitamin A transport; wound healing; fetus and sperm development; immunity; promotes enzyme activity and metabolism

Zinc sources- protein-containing foods: red meat, seafood, oysters, clams, poultry, eggs, dairy, grains

Fluoride functions- formation of bones and teeth; provides resistance to dental caries

Fluoride sources- Drinking water(naturally occurring or fluoridated), tea, seafood. 

Heme Iron- iron from meats, fish, and poultry

Nonheme iron- iron from plants such as vegetables, legumes, and grains.

Milk is a poor source of iron.  While milk is a good source of protein, calcium, phosphorus, and other nutrients, it is very low in iron. 

 Infants have the highest proportion of body water at nearly 75%.  This puts them at a high risk for dehydration.

 Benefits of popping pills are largely unproven.  Nutrients function together; therefore, an excess intake of one may create a greater need for others.  In addition, the use of pills is inappropriate modeling behavior for persons involved with young children.  Unless a specific deficiency has been diagnosed in laboratory and clinical tests, the habitual intake of large doses of vitamins and minerals should be discouraged.

Portion sizes- keep portions in line with recommended amount. Most restaurants serve portions that are too large.

Be patient- young children may not be interested in trying new foods. Offer a new food more than once.  The food may be accepted when it becomes more familiar with your child

Be a planner- most young children need a snack or two in addition to 3 regular daily meals.

Be a good role model- children learn from you about how and what to eat

Be adventurous- coordinate with food service staff and young children to choose a new vegetable or fruit, from two or three choices, for a weekly “try a new food day”

Be creative-encourage your child to invent a new snack or sandwich from three or four healthful ingredients you provide.  

Daily reference values appear on food labels and are for nutrients and are based on the number of calories consumed per day. A daily intake of 2000 calories has been established as the reference. They include: fat, saturated fat, carbohydrates, protein, fiber, cholesterol, and sodium. 

Dietary Reference Intakes(DRI) is a generic term that includes tools or standards used to evaluate nutrients in the diet, especially for groups such as child-care centers, group homes, or schools. Nutrient standards:

EAR- estimated average requirement is the intake value that meets the estimated nutrient needs of 50% of individuals in a specific life-stage and gender group

RDA- Recommended dietary allowances is the nutrient intake that meets the nutrient needs of almost all (97-98%) individuals.

AI- Adequate intake is used to evaluate nutrient intake when there is insufficient scientific evidence to establish an EAR

UL- Tolerable upper intake level is the maximum level of daily nutrient intake that is unlikely to pose health risks to almost all of the individuals in the group for whom it is designed. 

supply energy and are the bodies main source of fuel and come in different sizes

Are not energy producing. Organic and contain carbon compounds; but because they usually are broken down to carbon dioxide and water, they provide no useful energy.

an inorganic element containing no carbon that remains as ash when food is burned.

one of the most essential nutrients. crucial for carrying nutrients to the cells in the body and for carrying wastes from the cells.

functions: promotes normal growth of bones, growth and repair of body tissues; bone and tooth formation; vision; antioxidant in the form of beta-carotene

Sources:Milk, butter, dairy products, dark green vegetables, yellow-orange fruits and vegetables

Functions:Regulates absorption and use of calcium and phosphorus; aids in building and maintaining bones and teeth.

Sources:Direct exposure of the skin to sunlight, fortified milk, margarine, eggs, liver, fish

functions: Protects red blood cells; antioxidant(protects fat-soluble vitamins); stabilizes cell membranes.

Sources: Vegetable oils, dark leafy green vegetables, nuts, legumes, egg yolks, salad dressings, mayonnaise, wheat germ, whole grains

Functions: Required for synthesis of blood-clotting proteins.

Sources: Bacterial synthesis in digestive tract, dark green leafy vegetables, liver, milk, grain products, egg yolk

Functions:Plays an important role in collagen formation (helps heal wounds, maintains bones and teeth, strengthens blood vessels); antioxidant; strengthens resistance to infection and helps body absorb iron

Sources: Citrus fruits and juices, tomatoes, potatoes, dark green vegetables, peppers, lettuce, cantaloupe, strawberries, mangoes, papayas, cauliflower

functions:Required for red blood cell formation, new cell division, protein metabolism

Sources:

Functions: Helps enzymes release energy from carbohydrates.

Sources: Meat, pork, liver, fish, poultry, whole grain and enriched breads, cereals, legumes, nuts, green leafy vegetables

Functions: Helps enzymes release energy from carbohydrates, proteins and fat; promotes healthy skin and good vision.

Sources: Milk, cheese, yogurt, enriched breads and cereals, green leafy vegetables, fish, liver, lean meats, yeast

Functions:Helps enzymes release energy from carbohydrates, protein, and fat; Promotes healthy skin, nerves, and digestive system.

Sources: Yeast, whole grains and enriched breads and cereals, milk, meats, nuts, legumes, peanuts

Functions:Required for amino acid metabolism; used in protein and fat metabolism; aids in forming red blood cells and antibodies

Sources:Dark green leafy vegetables, whole grain products, meats, liver, poultry, fish, shellfish, soybeans, wheat germs, fruits

Calcium functions- strengthens bones and teeth; involved in muscle contraction and relaxation, blood clotting, water balance, nerve function.

Calcium Sources- Milk and milk products, green leafy vegetables, legumes, fortified foods, almonds, fish(with bones), tofu

Phosphorus functions- involved in calcification of teeth and bones, acid-base balance, energy metabolism.

Phosphorus Sources- Meat, poultry, fish, milk, soft drinks, processed foods, whole grains, eggs

Sodium Functions- promotes acid-base balance, water balance, nerve impulse transmission, muscle activity.

Sodium Sources- canned, pickled, and many prepackaged foods.

Potassium functions- facilitates many reactions, especially protein synthesis, water balance, nerve transmission, muscle contraction

Potassium sources- meats, milk, fruits, vegetables, grains, legumes

Iron functions- Hemoglobin formation, part of myoglobin in muscles; used in energy utilization

Iron sources- Red meats, fish, poultry, shellfish, eggs, legumes, dried fruits, fortified cereals and grains.

Zinc functions- Part of insulin and enzymes; vitamin A transport; wound healing; fetus and sperm development; immunity; promotes enzyme activity and metabolism

Zinc sources- protein-containing foods: red meat, seafood, oysters, clams, poultry, eggs, dairy, grains

Fluoride functions- formation of bones and teeth; provides resistance to dental caries

Fluoride sources- Drinking water(naturally occurring or fluoridated), tea, seafood.

estimated average requirement is the intake value that meets the estimated nutrient needs of 50% of individuals in a specific life-stage and gender group

Tolerable upper intake level is the maximum level of daily nutrient intake that is unlikely to pose health risks to almost all of the individuals in the group for whom it is designed.