If you’re struggling to prepare for your Nutrition final, we’ve got just the thing to help you out! This a pre-event meal should quizlet will help you identify and memorize all of the nutrients found in a balanced diet.
Memorize what a calorie is, how carbs make us feel, and how many milligrams of Vitamin C you need each day. You’ll also learn the differences between foods that are high in fiber, protein, and healthy fats.
Nutrients Found in a Balanced Diet:
Calories:
Food contains calories/energy used for bodily functions.
Carbohydrates:
Promote a feeling of satiety and keep blood sugar at a healthy level. They also supply fuel for the body.
Energy:
Most carbohydrates are broken down into glucose during digestion, with the exception of fiber which passes through the digestive system undigested.
Protein and fat also provide energy as well as vitamins, minerals, and other elements that make up a nutritious diet.
Healthy Fats:
Essential for proper brain and nervous system functioning, skin health, hormone production, the immune system, and good cholesterol levels.
Fiber:
Essential for normal digestive activity. It helps to regulate bowel movements, keeps the lining of the intestine intact, promotes regular bowel movements, regulates blood sugar control and helps prevent constipation.
Protein:
An essential building block for all body tissues including bone tissue. Essential for growth and repair of body cells – blood clotting factors.
Vitamins & Minerals:
Nutrients that are dissolved in water-soluble substances called “nutrients” that are needed by cells e.g. A, B, C, D, E and K.
Water:
For overall good health we must consume about 2-3L of water per day as this will allow for proper blood flow and the elimination of toxins.
Iron:
Major function is to transport oxygen from your lungs to the rest of your body.
Magnesium:
Important for healthy bones and muscles as it helps regulate metabolism.
It also helps metabolize glucose supply in the cells and is a natural relaxant which makes it a great tool to manage stress levels.
Magnesium can also be used as an antacid to help reduce acid reflux symptoms.
Calcium:
Most important mineral needed by our bodies as it is used in building bones and teeth.
Also involved in muscle contraction, blood clotting, nerve conduction, heart rhythm and blood pressure.
Sodium:
Needed for proper nerve function and maintenance of fluid balance. It is important to know the differences between Sodium and Salt as they are very different things!
Salt is an extraction of Sodium which is found naturally in sea water.
Salt may also be used as a preservative or to enhance flavor of food e.g. making it tasty or tastey tasting e.g. salt on cheese curls will make them taste salty not cheesy.
Potassium:
Essential minerals for overall health, blood pressure control and muscle functioning.
Potassium is lost through sweat and urine, which makes it a vital electrolyte to maintain healthy blood pressure levels.
Potassium is also crucial in maintaining the proper acid-base balance in the body.
Chloride:
Also an electrolyte, required for proper functioning of cells. Chloride is needed to maintain fluid balance. It is also essential for synthesizing stomach acid.
Sulfur:
Needed to form critical components of several compounds in the body, including the body’s primary antioxidant glutathione.
An amino acid that makes up proteins found in hair, skin, nails and muscles. Also used for detoxification and as a vital element to build bone tissue.
Copper:
Essential mineral (along with zinc) for good blood circulation. Copper is important in the production of red blood cells, and may help with brain functioning. Copper is involved in the absorption of iron.
Phosphorus:
Essential minerals found in bone and teeth. Important for healthy growth and tissue repair. A component of DNA (deoxyribonucleic acid).
It plays an important role in bone production, acid-base balance, muscle contraction, cell division, enzyme formation, nerve impulse transmission and energy production – phosphates are one source of energy used by our bodies during exercise (ATP).
Zinc:
Helps with wound healing, wound healing, DNA synthesis, protein synthesis and protein maintenance.
Zinc is used to form enzyme systems, catalyze reactions and facilitate proper protein structure/functioning. Zinc also aids in the production of new red blood cells.
Iodine:
Used in enzyme reactions and it’s a part of thyroid hormone which regulates metabolism. Iodine is required for proper growth and development during childhood.
Iodine is also important for brain function and normal growth – especially in early years when bones are forming, teeth growing and brain development.
Manganese:
An important mineral that is a cofactor in a variety of enzymes needed for energy production, bone density and blood sugar control among other things.
