Nutrient

• The 6 major nutrients

  carbohydrates, protein, vitamins, minerals, fat, and water
• What does Canada's food guide idea of a plate look like?

  1/2 fruits and veggies

  1/4 grains

  1/4 protein

  glass of water

  
• Vitamin A

  Nutrient needed for good eyesight, found in yellow and dark green vegetables
• Saturated fat

  Type of fat found in solid animal products such as butter, meats, egg yolks
• Complete protein


  Type of protein found in meat, fish, poultry, milk, cheese and eggs
• Vitamin D

  Nutrient that works with calcium and phosphorus to build strong bones and teeth
• Iron


  Nutrient that builds healthy red blood cells by producing hemoglobin
• Carbohydrates

  Nutrient burned in the body to provide energy, found in breads, cereals, pancakes, and cookies
• Fibre

  Nutrient that prevents constipation and is found in raw fruits, vegetables, whole grain breads, and cereals
• Vitamin C

  Nutrient that keeps gums and skin healthy, increases resistance to infection, mainly found in citrus fruits, potatoes and vegetables
• Incomplete protein

  Type of protein mainly found in plant foods such as whole grain breads and cereals, peanut butter, nuts, seeds and dried beans
• Water


  Nutrient that carries nutrients throughout the body and adjusts the body temperature
• Vitamin D


  Nutrient found in fortified milk, liver, sardines, works with calcium and phosphorus to build strong bones and teeth
• Unsaturated fat

  Type of fat usually found in liquid form such as sunflower oil, corn oil, safflower oil
• Fat


  Nutrient that can be used to produce energy in the body and excess is stored to cause obesity
• Types of protein

  • Complete
  • Incomplete
• Both types of protein are used to build and repair body tissue
• Protein is the nutrient used to build and repair all body tissues
• The function of vitamins and minerals in the body is to fight disease, provide energy, and prevent constipation
• Butter, lard, and coconut oil are examples of saturated fats
• People who are pregnant or breastfeeding need to increase their food intake by approximately 1000 calories
• Young children and athletes need to snack often to meet their nutritional needs
• Suggestions to help reduce the risk of osteoporosis

  • Eat more dairy products
  • Get 20 minutes of sunlight outdoors
  • Take calcium supplements
• Suggestions for increasing fibre in your diet

  • Eat more fruits and vegetables
  • Eat the skins of fruits and vegetables when possible eg. apples, pears, potatoes
  • Eat whole grain products
  • Increase nuts and seeds in your diet
• Suggestions for changing your diet to reduce the risk of heart disease

  • Increase fibre (eg. fruits and vegetables)
  • Decrease fat intake
  • Remove processed foods from diet
• Nutrients that should be eaten in moderation and connected diseases

  • Fat - obesity, colon cancer, heart disease
  • Sugar - diabetes, colon cancer, obesity
  • Salt - hypertension, heart disease
• Eating habits from the 2019 Canada Food Guide

  • Be mindful of your eating habits (Take time to eat, Notice when you are hungry and when you are full)
  • Cook more often (Plan what you eat, Involve others in planning and preparing meals)
  • Enjoy your food (Culture and food traditions can be a part of healthy eating)
  • Eat meals with others
• Iron


  Forms hemoglobin which carries oxygen throughout the body, found in red meat and leafy greens
• Fibre


  Aids digestion, prevents constipation, provides satiation, found in whole grains, bran, vegetables
• Unsaturated fat

  Gives heat to body, insulates and protects organs, carries vitamins, decreases cholesterol, found in vegetable oils, nuts, avocado
• Calcium


  Needed for bones, teeth, muscle function, nervous system, found in milk products, small fish with bones, leafy greens
• Vitamin A

  Needed for normal vision, skin tissue, hair, new cell growth & immune function, found in brightly coloured fruits & veggies, milk products, eggs
• Protein

  Builds and repairs cells and body tissue, made of amino acids, helps to fight infection, found in eggs, tofu, quinoa
• Simple carbohydrates (sugar)


  Quick source of energy, aids digestion, found in fruit, milk
• Vitamin C

  Needed for teeth, gums & blood vessels; resistance to infection (helps immune symptoms), helps wounds heal, found in citrus fruit, strawberries, peppers
• 1. vitamins


  Needed for energy metabolism, nerves, brain, muscles, antioxidant, immune system, found in leafy greens, enriched bread, beans, fish, eggs
• Vitamin K


  Makes protein needed for blood clotting, synthesis of proteins for bones and kidneys, found in leafy greens, dried fruit
• anemia is caused by 


  iron deficiency
• Berberi is caused by lack of vitamin d (thiamine)
• colon cancer is caused by a diet low in fruit and vegetables, low-fiber and high-fat diet, or a diet high in processed meats