Nutrients

6. ANIMAL foods such chicken, fish, eggs, lean meat and dairy products contain a ________ protein.
8. Check the ingredients list on a food item to make sure it does not contain ___________ oil (aka TRANS fats)
10. Vegetarians should combine _______ proteins that come from plants-based foods such as beans, nuts/seeds, hummus, soy, and whole grains like brown rice and quinoa.
12. There is a lot of added _______ in most simple carbohydrates, which cause you to feel sluggish and can lead to weight gain.
13. Limit the amount of_________ fat, which mostly comes from meat and animal products. Over time, eating too much of it can increase the risk of health problems, including high cholesterol.
14. We want a lot of this type of complex carb because it pushes everything through your digestive tract, prevents major diseases like cancer, heart disease and diabetes, and it keeps you feeling full longer.

1. Protein is the __________ block for EVERY cell in our body (including our muscles, heart, skin, hair, nails).
2. _________ fat is the good fat and has positive health effects; reduces the risk for heart disease and lowers bad cholesterol.
3. Fiber is a type of carbohydrate that only comes from _______ foods. (basically anything that grows out of the ground has fiber)
4. Animal products that are high in saturated fat are often high in _________ (a waxy, plaque-like substance that causes a traffic jam in your blood vessels).
5. For excellent sources of unsaturated fat, follow the motto: "Go fish, go nuts, ____ out".
7. The worst kind of fat is ________ fat. It is man-made fat created to increase the shelf-life of food. We do not want any of it in our diet because it increases the risk of heart disease.
9. Focus on eating ________ carbohydrates because they provide longer lasting energy. (but try to limit “refined” carbs like white bread, white pasta, white bagels)
11. The main purpose of carbohydrates is to provide us with __________.