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Home , Empty calories, Nutrient

PROVIDES MACRONUTRIENTS AND . Here is a brief summary (refer to the Words to Know for full definitions):

What is a MACROnutrient? A nutrient required in large amounts for the normal growth and development of an organism The obtains calories from 4 sources

P ______cal/gm

C______cal/gm

Simple : Sources- (), (), and table (). Sugar added to can include: brown sugar, raw sugar, corn syrup, , cane sugar, high-fructose corn syrup, and molasses

Complex carbohydrates: Sources- , vegetables, grains, beans and peas, , pasta, bread, and cereals.

F _ _ cal/gm Saturated – all chemical bonds in this are “saturated” with . They are typically found in foods and tend to be solid at room temperature. Saturated fats raise cholesterol and LDL levels.

Monounsaturated fats – one chemical bond in this fat is joined to itself instead of hydrogen. Typically found in foods such as olive and olive oils.

Polyunsaturated fats– more than one chemical bond in this fat is joined to itself instead of hydrogen. Typically found in foods such nuts, , oils and some fish. They tend to be liquid at room temperature.

Trans – fats – these fats start out like polyunsaturated fat, but have hydrogen added to them in a process called “hydrogenation.” This makes the fat more solid at room temperature (like stick margarine) and raises blood cholesterol and LDL levels.

A ______cal/gm

Know Your Nutrients handout for School Association #ANC17

F _ _ _ _ cal/gm The term fiber refers to carbohydrates that cannot be digested. Fiber is found in the we eat for food — fruits, vegetables, grains, and legumes. There are two categories of fiber – both are important.. •Soluble fiber partially dissolves in and has been shown to lower cholesterol. Found inside of fruits and vegetables •Insoluble fiber does not dissolve in water, but that's why it helps with constipation. Typically provides structure – like the strings in celery or the of fruit

What is a ? Any dietary element essential only in minute amounts for the normal physiologic processes of the body

V ______- the set of organic micronutrients that provide no energy but are necessary for body function. Examples include

Vitamin A (retinol; beta carotene), C (ascorbic acid), (calciferol) (alpha-) Vitamin B1 (thiamin) Vitamin B2 () Vitamin B3 () Vitamin B5 () () (cobalamin) Folic acid (phylloquinone).

M ______-the set of inorganic micronutrients that provide no energy but are necessary for body function. Examples include

Calcium

Know Your Nutrients handout for School Nutrition Association #ANC17 Snap shot of nutrient sources

Nutrient Benefits Some Food Sources Good vision -dark-green, leafy vegetables like spinach and kale Healthy skin and hair -deep fruits and veggies like , sweet Helps growth potatoes, apricot and -liver, fatty fish, dairy Healthy bones, skin, -strawberries, grapefruit, oranges, melons, mangoes blood cells, gums and -broccoli, red sweet peppers, tomatoes, sweet potatoes teeth Vitamin D Helps body absorb -fortified foods such as milk, yogurt, cereal, soy from food beverages (check the label) Increases strength and -salmon, herring, mackerel, tuna and egg density of bones during [For most people, 10-15 minutes per week of sunshine growth spurts on the skin is enough to “activate” the required amount Reduces risk of bone of vitamin D once it has been consumed.] fracture Vitamin E Protects the body’s -nuts (almonds, , and ) cells () -sunflower seeds -vegetable oils Calcium Building block for -dairy products (milk, yogurt, - choose non-fat bones and teeth or low fat versions) Helps regulate muscle -sardines and salmon with bones contraction -calcium fortified foods such as soy beverage, cereal, tofu, or juice (check the label) Magnesium Helps regulate muscle -spinach contraction and -almonds, cashews, pine nus relaxation -some fish (halibut and haddock) -100% cereal Helps the body make -beans and peas; peanuts (also called red blood cells -oranges, dark leafy green vegetables like spinach folic acid) -fortified cereals and enriched grain products Fiber Helps move food -Beans, peas, legumes through the intestines - products properly -vegetables Creates a feeling of -fruits, especially with skin fullness Certain types reduce risk for disease and some types of cancer Iron Allows formation of Lean and poultry “heme” molecule - the -clams, oysters, shrimp, canned sardines central portion of red -spinach, beans, blood cells which Iron-fortified cereals (check the label) carries throughout the body. Potassium Helps muscles -potatoes, baked - white or sweet (including the heart) -tomatoes, winter squash work -bananas, plantains, , plums, apricots, Reduces risk of high oranges, oranges juice, and honey dew blood pressure -yogurt

Know Your Nutrients handout for School Nutrition Association #ANC17

List the nutrient contribution of each food group. For homework, Write the nutrients in the correct location on the MyPlate blank Use the chart above and what you learned – nutrients may be used in more than one food group. during the session to complete the chart NUTRIENTS

Carbohydrate – simple - complex Vitamin K Calcium Fat Iron Vitamin A Potassium – B Sodium Vitamin C Fiber – soluble Vitamin D Fiber – insoluble Vitamin E Water

Limit

Oils

Know Your Nutrients handout for School Nutrition Association #ANC17

We need nutrients from food and beverages - without them our bodies will not function. Some nutrients provide energy and large building blocks; other nutrients do not provide energy but are key to making all the parts of our bodies operate together.

Calorie - a measure of energy content in food.

Calorie, Empty - refers to food containing energy but few, if any, nutrients to help the body function well; examples include table sugar, candy and soda; also known as “”.

Carbohydrate - a macronutrient which provides energy; found in fruits, vegetables, grains and dairy foods.

Carbohydrate, complex - also known as , this macronutrient provides energy in a more slowly digested form.

Carbohydrate, simple - also known as sugar, this macronutrient is easily and quickly absorbed. Foods may contain natural (such as the sugar in fruit and milk) or can be added to foods in forms such as sucrose (table sugar). Our bodies can turn any food into the simple sugar, , for our body cells.

Fat, dietary - a macronutrient in food that provides more than twice the energy by weight than carbohydrate or protein for the body; a great source of concentrated energy. A small amount of dietary fat is necessary. Some sources are better for the body than others. Sources include regular dairy products, butter, oils, nuts, seeds and .

Fat, body - also known as adipose, the way our bodies store excess or back up energy. Body fat has many essential functions including cushioning internal organs and insulating nerves. In excess, body fat negatively affects our .

Fiber - soluble and insoluble fiber are found in fruits, vegetables and grains; the human body cannot digest fiber but it is essential in keeping the digestive system moving smoothly.

Minerals - the set of inorganic micronutrients that provide no energy but are necessary for body function. The best way to obtain them is through a variety of foods; such as calcium, magnesium, manganese, iron, sodium, potassium, chloride, chromium, copper, fluoride, iodine, molybdenum, phosphorus, selenium, sulfur and zinc.

Nutrient Dense - refers to a food that provides many vitamins and minerals while providing a moderate amount of energy. These foods are the opposite of empty calories.

Protein - a macronutrient which provides energy but also building blocks called amino acids used to build and repair muscle and other body structures; found in meats, beans and dairy foods. Grains contain a small amount of protein.

Vitamins - the set of organic micronutrients that provide no energy but are necessary for body function. The best way to obtain them is through a variety of foods. Examples include Vitamin A (retinol; beta carotene), Vitamin C (ascorbic acid), Vitamin D (calciferol), Vitamin E (alpha- tocopherol), Vitamin B1 (thiamin), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), Vitamin B6 (pyridoxine), Vitamin B12(cobalamin), biotin, choline, folic acid and Vitamin K (phylloquinone).

Water - an essential fluid we must consume in food and beverages since our body is over 60% water. Tap water contains no calories.

Know Your Nutrients handout for School Nutrition Association #ANC17 Review three types of information to evaluate a food product.

1. Product name – this provides important information about the product’s content. For example, “bean with ham soup” and “ham with bean soup” suggest the predominant ingredient is the item named first. Whole bread must legally contain the entire wheat kernel

Whole Bean Ham Wheat Wheat with Bread with Bread Ham Bean Soup Soup

2. The Nutrition Facts Panel – gives an overview of macro-nutrients and selected micro nutrient content. Be sure to check the portion size which may not be the amount that is typically consumed.

3. Read the ingredient list. The contents of the food must be listed in order of greatest to least.

Ingredients: Corn syrup, sugar, gelatin, citric acid, yellow 5, blue 1, yellow 6, red 40, carnauba wax, natural and artificial

Ingredients: Raisins

For homework, Compare at least two food labels of products you consume at home. Did you learn anything new or surprising about the food?

Know Your Nutrients handout for School Nutrition Association #ANC17

Know Your Nutrients handout for School Nutrition Association #ANC17

Know Your Nutrients handout for School Nutrition Association #ANC17