Nutrient Review

3. Vegetarians can get enough protein by combining ________-based foods such as nuts, beans, seeds, whole grains, brown rice, and tofu.
5. Eat more complex carbohydrates, like whole grains and oats, because they provide ______ lasting energy.
7. _______ is a type of carbohydrate that only comes from PLANT foods (whole grains, fruits, vegetables, nuts, seeds, beans). It is beneficial to get a lot of it because it prevents diseases like cancer and heart disease, keeps you full and helps you go to the bathroom.
11. Limits foods with saturated fats and __________ (a waxy, plaque- like substance that causes a traffic jam in your blood vessels.)
12. The worst kind of fat is trans fat. Check the ingredient list on a food item to make sure it doesn't contain _______ oil (another word for trans fat).
13. Sports drinks (like Gatorade) are unnecessary unless someone is exercising or playing intense sports for longer than _____ minutes in a hot climate.
14. Vitamin D and ________ (name the mineral) work together to keep your bones strong.

1. Eating a _______ of foods from the 5 food groups is the best way to get all of your vitamins and minerals.
2. Unsaturated fat is "good fat" because it reduces your risk for heart disease. One way to get enough unsaturated fat is to "go for fish, go for nuts, and veg out on avocados and _______."
4. How much water someone needs depends on their age, weight, and level of _______ activity.
6. This nutrient is a building block for EVERY cell in our body (muscles, heart, skin, hair, nails).
8. The main purpose of carbohydrates is to provide us with _______.
9. Calcium is needed to build strong teeth and ______.
10. This is the only minerals that should be limited because it leads to high blood pressure. Limit it to 2,300 mg or 1 teaspoon per day.