Nutrition

Question 1

What are the 13 nutrients?

Answer 1

Carbohydrates
Protein
Fiber
Water
Calcium
Sodium
Iron
Vitamin D
Vitamin C
Vitamin B9 (folate)

Question 2

What are the function of carbs?

Answer 2

Provides fuel for the body
Provides the body with fiber

Question 3

What are 3 food sources of carbs?

Answer 3

Bread
Pasta
Rice

Question 4

What are the functions of fiber?

Answer 4

Provides a feeling of fullness
Reduces cholesterol levels
Absorbs water
Prevents constipation

Question 5

What are 3 food sources of fiber?

Answer 5

Grains/seeds
Fruits
Vegetables

Question 6

What are the functions of proteins?

Answer 6

Builds maintains and repairs body cells
Acts as a secondary source for producing energy

Question 7

What are 3 food sources of protein?

Answer 7

eggs
meat
dairy

Question 8

What are the functions of water?

Answer 8

Provides energy
Allows for effective functioning of body systems
Maintains blood volume
Temperature regulation

Question 9

What are 3 food sources for water?

Answer 9

watermelon
pineapple
cucumber

Question 10

What are the functions of calcium?

Answer 10

builds strong bones and tissues
allows for muscle and nerve function

Question 11

What are 3 food sources of calcium?

Answer 11

dairy products
salmon
broccoli

Question 12

What are the functions of sodium?

Answer 12

Regulation of fluids - water, blood pressure and volume
Regulates the balance of fluids

Question 13

What are 3 food sources of sodium?

Answer 13

table salt
olives
fish

Question 14

What are the functions of iron?

Answer 14

forms a component of blood (haem of hemoglobin)
stores oxygen in muscles

Question 15

What are 3 food sources of iron?

Answer 15

lean red meat
fish
eggs

Question 16

What are the functions of vitamin D?

Answer 16

Helps body absorb calcium
helps strengthen immune system
assists in the optimal function of muscles

Question 17

What are 3 food sources of vitamin D?

Answer 17

fish
cheese
egg yolk

Question 18

What are the functions of vitamin C?

Answer 18

reduces cell damage and the number of free radicals
essential in collagen production
strengthens the immune system

Question 19

What are 2 food sources of vitamin C?

Answer 19

fruits
vegetables

Question 20

What are the functions of folate?

Answer 20

Helps form red blood cells
required for new cell formation
essential for production of DNA

Question 21

What are 3 food sources of folate?

Answer 21

green leafy vegetables
citrus fruits
poultry and eggs

Question 22

What are the 4 fats?

Answer 22

Monosaturated
Polyunsaturated
Saturated
Trans

Question 23

What are the functions of monounsaturated fats?

Answer 23

assists in lowering bad LDL cholesterol

Question 24

What are food sources of monounsaturated fats?

Answer 24

olive oil
avocado
canola oil

Question 25

What are the functions of polyunsaturated fats?

Answer 25

Lowers bad LDL cholesterol Increases good HDL cholesterol levels promotes elasticity of blood vessels

Question 26

What are food sources of polyunsaturated fats?

Answer 26

Fish canola oil nuts

Question 27

What are functions of saturated and trans fats?

Answer 27

Increase cholesterol levels contribute to high blood glucose levels

Question 28

What are food sources of saturated fats?

Answer 28

Milk Cheese Cream

Question 29

What are food sources of trans fats?

Answer 29

pastries chips margarine