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Chapter 7 – Nutrition for Life
Worksheet
Section 1: Carbohydrates, Fats, and Proteins
List the functions of each class of dietary nutrient.
1. Carbohydrates___________________________________________________________________________________
2. Fats ______________________________________________________________________________________
3. Proteins __________________________________________________________________________________
Place an “S” in front of each of the following simple carbohydrates. Place a “C” in front of the complex carbohydrates.
______10. Fiber
______ 7. lactose
______ 4. fructose
______ 8. starch
______ 5. glycogen
______ 9. sucrose
______ 6. glucose
Place a “C” in front of each of the following complete proteins. Place an “I” in front of the incomplete proteins.
______11. peas
______13. chicken breast
______15. beans
______12. hamburger
______14. rice
______16. tuna
Section 2: Vitamins, Minerals, and Water
1. Compare and contrast vitamins and minerals.
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2. Describe the importance of water to good health. What role does water play in the body?
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Match each mineral on the left with its role on the right.
______ 3. copper
______ 4. iron
______ 5. sodium
______ 6. phosphorus
______ 7. iodine
Type of Food
a. production of hemoglobin
b. regulation of water balance
c. production of thyroid hormones
d. production of bone, red blood cells
e. bone formation, cell reproduction
Portion Size
Milligrams of Calcium
Grilled cheese sandwich
1 sandwich
371
Milk (fat-free of low-fat)
1 cup
300
Cheese pizza
1 slice
111–147
Broccoli, cooked or fresh
1 cup
105
Bok choy, cooked or fresh
0.5 cup
80
Almonds, dry roasted
1 ounce
71
White bread
2 slices
70
8. The table above lists the calcium content for some common foods. The numbers are expressed in milligrams. Given
that the recommended daily intake of calcium for teens is 1,300 milligrams, how would you choose from among the
foods listed to get enough calcium for one day? ________________________________________________________
9. Urinary tract infections are diagnosed when bacteria are present in the urine in large numbers. Name three healthy
behaviors you can develop to prevent urinary tract infections.____________________________________________
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10. You are experiencing pain when you urinate and think you may have a urinary tract infection. When you go to the
doctor, she asks you to provide a urine sample. Investigate the proper method for clean-catch collection of urine.
What are the most important points to remember when collecting a urine sample?
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Explain the effect of each scenario on the excretory system.
11. Jacob has been traveling in a car most of the day and hasn’t been able to drink much water or eat much fruit.
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12. Muriel ran errands all day long and put off going to the bathroom until her bladder was uncomfortably full.
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Section 3: Meeting Your Nutritional Needs
Analyzing Data: How to Use Food Labels
1. “Serving size” shows the amount of food that counts as one serving.
2. “Calories” lists the number of Calories in one serving and the number of Calories that come from fat.
3. Total fat, saturated fat, cholesterol, sodium, total carbohydrates, dietary fiber, sugars, and protein are listed.
4. “% Daily Value” shows the percentage of the recommended amount of the nutrient that is met by one serving of
food.
5. Calcium, iron, vitamin C, vitamin A, and some B vitamins are listed.
6. Recommended daily intakes for 2,000 and 2,500 Calorie diets are listed.
1. Calculate the percentage of Calories from fat in the food.
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2. Critical Thinking If you needed 2,500 Calories a day, what percentage of DV
for fat does a serving of this food provide?
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3. Explain the functions of the Recommended Dietary Allowances (RDAs), daily
values (DVs), and Dietary Guidelines for Americans.
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Complete the “ABCs for Good Health” below.
ABCs for Good Health
Aim for Fitness
4.
5.
Build a Healthy Base
6.
7.
8.
9.
Choose Sensibly
10..
11.
12.
13.
Section 4 - Choosing a Healthful Diet
For each of the foods listed below, suggest a more healthful substitute. How does the substitute help you better meet
your body’s needs?
For the following health benefit:
Instead of . . .
soda with my meals
I could have . . .
water or skim milk
to lower my sugar intake
a fast-food cheeseburger with fries
1.
2.
potato chips
3.
4.
fried chicken
5.
6.
a sandwich on white bread
7.
8.
sour cream chip dip
9.
10.
cake with ice cream for dessert
11.
12.
white rice
13.
14.
candy for snacks
15.
16.
17. What makes a food a “junk food”? Summarize the role junk food can play in a healthful diet.
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18. Create a one-day meal plan that meets the recommendations of the Food Guide Pyramid. Record each food in the
table below, and then indicate the number of servings from each group that it represents.
Meal
Planned Foods
Bread, Cereal,
Rice, and Pasta
Fruit Vegetables Meat, Poultry, Fish, Dried
Beans, Eggs, and Nuts
Milk, Yogurt,
and Cheese
Fats, Oils, and
Sweets
Breakfast
Lunch
Snack(s)
Dinner
19. If your body weight is more (overweight) or below (underweight) which is healthy for you; what adjustments could
you make to your food intake? Specifically, what adjustments could you make in regards to serving numbers and
sizes?
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20. Do you think you need to change your snacking habits in any way? Explain.
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