Free Printable Worksheets for learning Nutrition at the College level

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Nutrition

Nutrition is the study of how food affects the body and the relationship between nutrients and our health.

Key Concepts

Macronutrients

  • Macronutrients are nutrients that are required in large amounts by the body to provide energy and maintain basic bodily functions.
  • The three macronutrients are carbohydrates, proteins, and fats.
  • Carbohydrates are the body's main source of energy, while proteins are essential for tissue repair and growth, and fats provide energy and insulate and protect the body's vital organs.

Micronutrients

  • Micronutrients are essential nutrients that the body requires, but only in small amounts.
  • Examples of micronutrients include vitamins and minerals.
  • Vitamins help regulate bodily functions and support the immune system, while minerals help with bone health and fluid balance.

Calories

  • Calories are a unit of measurement for energy.
  • The number of calories a food contains determines how much energy it provides to the body.
  • The amount of calories a person needs depends on their age, gender, weight, and activity level.

Important Information

Healthy Eating Guidelines

  • A healthy diet includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
  • Processed and high-sugar foods should be consumed in moderation.
  • Portion control is important for weight management.

Hydration

  • Drinking enough water is essential for maintaining bodily functions and optimizing performance.
  • A person should aim to drink at least 8 glasses of water per day.

Special Diets

  • Some people choose to follow special diets, such as vegetarian, vegan, or gluten-free diets.
  • It is important to ensure that all necessary nutrients are still being consumed when following any special diet.

Takeaways

  • Macronutrients are essential for energy and basic bodily functions, while micronutrients support bodily functions and the immune system.
  • Calories are a unit of measurement for energy and vary based on age, gender, weight, and activity level.
  • A healthy diet includes a variety of whole foods and processed foods should be consumed in moderation.
  • Proper hydration is important for bodily functions and optimal performance.
  • Special diets should be monitored for adequate nutrient intake.

Here's some sample Nutrition vocabulary lists Sign in to generate your own vocabulary list worksheet.

Word Definition
Carbohydrates One of the three macronutrients that provide energy to the body. Examples include bread, pasta, and fruits.
Proteins One of the three macronutrients that build and repair tissues in the body. Examples include meat, beans, and dairy products.
Fats One of the three macronutrients that provide long-term energy storage and insulation. Examples include oils, butter, and nuts.
Vitamins Organic substances essential for normal cell function, growth, and development. Examples include vitamin C, vitamin D, and vitamin E.
Minerals Inorganic substances necessary for many physiological processes in the body. Examples include calcium, iron, and potassium.
Fiber A type of carbohydrate that helps regulate digestion and prevent constipation. Examples include whole grains, fruits, and vegetables.
Calories A unit of energy in food. Knowing the amount of calories in food can help manage weight and energy intake.
Antibodies Proteins in the immune system that help fight off infections and diseases.
Malnutrition Lack of proper nutrition, which can result in stunted growth, weakened immune system, and other health problems.
Macronutrients Nutrients that the body needs in large amounts to provide energy and support growth and development.
Micronutrients Nutrients that the body needs in smaller amounts, such as vitamins and minerals.
Metabolism The process by which the body converts food and drink into energy.
Obesity A condition characterized by excessive body fat that can lead to health problems.
RDA Recommended Dietary Allowance; the amount of nutrients needed for daily intake to maintain good health.
Anemia A condition caused by lack of iron in the body that results in fatigue, weakness, and difficulty breathing.
Cholesterol A type of fat found in the blood that can contribute to heart disease if levels are too high.
Gluten A protein found in wheat, barley, and rye that can cause digestive issues for people with celiac disease or gluten sensitivities.
Nutrient-dense Foods that are high in nutrients and low in calories, such as fruits, vegetables, and whole grains.
Diuretic A substance that increases urine production, often used for treating high blood pressure and other medical conditions.
Superfoods Foods that are rich in nutrients and antioxidants, and are believed to have health benefits. Examples include blueberries, kale, and salmon.
Omega-3 fatty acids A type of dietary fat that is important for brain function and heart health. Examples include fatty fish like salmon, chia seeds, and walnuts.

Here's some sample Nutrition study guides Sign in to generate your own study guide worksheet.

Nutrition Study Guide

Introduction to Nutrition

  • Define Nutrition
  • Role of Nutrition in human health
  • Difference between macronutrients and micronutrients

Macronutrients

  • Definition of Macronutrients
  • Types of Macronutrients (Carbohydrates, Proteins, Fats)
  • Functions of Macronutrients
  • Sources of each Macronutrient in our diet
  • Digestion and Absorption of Macronutrients
  • Adequate intake recommendations based on age and gender

Micronutrients

  • Definition of Micronutrients
  • Types of Micronutrients (Vitamins, Minerals)
  • Functions of Micronutrients
  • Sources of each Micronutrient in our diet
  • Digestion and Absorption of Micronutrients
  • Adequate intake recommendations based on age and gender

Energy Balance

  • Definition of Energy Balance
  • Factors that affect energy balance
  • Calculation of energy balance
  • Consequences of positive and negative energy balances

Water and Beverages

  • Importance of water in human body
  • Functions of water in human body
  • Adequate water intake recommendations
  • Types of Beverages and their effect on human health

Healthy Eating Patterns

  • Healthy eating patterns for different age groups
  • Dietary Guidelines for Americans
  • Healthy Eating Plate vs. MyPlate
  • Balanced Diet planning

Special Diets

  • Vegan, Vegetarian, and Plant-Based Diets
  • Gluten-Free Diets
  • Ketogenic Diet
  • Whole30 Diet

Nutrition and Disease

  • The relation of Nutrition to Chronic Diseases (such as Obesity, Type II diabetes, Cardiovascular Diseases)
  • Importance of a proper diet in disease prevention and management
  • Nutrition interventions for chronic diseases

Conclusion

  • Summarize the key points of Nutrition and its importance in human health
  • Address the importance of applying Nutrition knowledge to daily life.

Here's some sample Nutrition practice sheets Sign in to generate your own practice sheet worksheet.

Nutrition Practice Sheet

  1. Calculate your daily caloric needs (in calories) based on your age, gender, height, weight, and activity level.
  2. Identify three different sources of complete protein.
  3. Provide an example of a food high in monounsaturated fat.
  4. How much fiber (in grams) should an average adult consume daily?
  5. What are the five food groups in MyPlate?
  6. Provide an example of a food that is a good source of calcium.
  7. How many essential amino acids are there, and what is their role in the body?
  8. What are the different types of carbohydrates, and how do they differ in terms of chemical structure and function?
  9. Define the term empty calorie and provide an example of a food that would be considered an empty calorie.
  10. How does the body use antioxidants, and what are some food sources of antioxidants that can benefit overall health?

Sample Practice Problem:

Calculate the percentage of daily value of Vitamin C in a serving of food that contains 120 milligrams of Vitamin C.

Step 1: Determine the daily value of Vitamin C. The daily value of Vitamin C is 90 milligrams.

Step 2: Divide the amount of Vitamin C in the serving of food by the daily value of Vitamin C.

120 milligrams / 90 milligrams = 1.33

Step 3: Multiply the result by 100 to calculate the percentage of daily value of Vitamin C in the serving of food.

1.33 x 100 = 133%

Therefore, the percentage of daily value of Vitamin C in the serving of food is 133%.

Practice Problems:

  1. What is the recommended daily intake of carbohydrates for an adult?

  2. What is the difference between simple carbohydrates and complex carbohydrates?

  3. What are the benefits of eating a balanced diet?

  4. What are the essential nutrients needed for a healthy diet?

  5. What is the difference between dietary fiber and insoluble fiber?

  6. What are the benefits of eating foods that are high in fiber?

  7. What are the benefits of eating foods that are high in protein?

  8. What are the benefits of eating foods that are high in vitamins and minerals?

  9. What are the benefits of eating foods that are low in saturated fat?

  10. What are the benefits of eating foods that are low in sodium?

Nutrition Practice Sheet

  1. What is the recommended daily intake of carbohydrates for an adult?
  2. What are the three macronutrients and their functions?
  3. What is the difference between a saturated and an unsaturated fat?
  4. What are the benefits of eating a balanced diet?
  5. What is the role of vitamins and minerals in nutrition?
  6. What are the consequences of an inadequate intake of essential nutrients?
  7. What are the dietary guidelines for healthy eating?
  8. What is the role of dietary fiber in the body?
  9. What is the difference between a whole grain and a refined grain?
  10. What are the benefits of eating organic foods?

Here's some sample Nutrition quizzes Sign in to generate your own quiz worksheet.

Problem Answer
What are the six classes of nutrients, and which ones provide energy to the human body? The six classes of nutrients are carbohydrates, proteins, lipids(fats), water, vitamins, and minerals. Carbohydrates, proteins, and lipids provide energy to the human body in the form of calories.
What is the difference between simple and complex carbohydrates, and give examples? Simple carbohydrates are comprised of one or two sugar molecules and are easily broken down in the body. Examples include fruit, candy, and soda. Complex carbohydrates are chains of sugar molecules that require more energy to be broken down. Examples include whole grains, vegetables, and beans.
Explain the difference between saturated and unsaturated fats. Saturated fats are solid at room temperature and come primarily from animal sources. They have been linked to heart disease. Unsaturated fats, on the other hand, are liquid at room temperature and come predominantly from plant sources. They have been linked to good heart health when consumed in moderation.
What are antioxidants, and why are they important to our health? Antioxidants are compounds found in foods that protect cells from damage caused by unstable molecules (free radicals). A diet rich in antioxidants has been linked to a reduced risk of cancer, heart disease, and other conditions.
What is the recommended daily intake of water for an average adult? The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids per day for men and about 11.5 cups (2.7 liters) of fluids a day for women.
What is the difference between a complete and an incomplete protein? Complete proteins are those that contain all the essential amino acids in appropriate proportions, such as meat, fish, and eggs. Incomplete proteins lack one or more essential amino acids, such as beans or rice. However, combining incomplete proteins can create a complete protein, such as beans and rice.
What is the difference between fat-soluble and water-soluble vitamins? Fat-soluble vitamins (A, D, E, and K) are stored in the body's fatty tissues, so excess intake can lead to toxicity. Water-soluble vitamins (B-complex, C) are not stored in large amounts and are excreted in the urine if consumed in excess.
What are probiotics, and why are they important to our digestive system? Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. They are often called good or friendly bacteria because they help keep your gut healthy. A healthy gut boosts the immune system, aids digestion, and reduces the risk of many diseases.
Explain the difference between fortified and enriched foods. Both fortified and enriched foods contain added nutrients. Enriched foods are those that lost nutrients during processing and had some of the nutrients added back in. Fortified foods, on the other hand, never had the nutrients to begin with and have been fortified with additional nutrients. An example of fortified food is orange juice with added calcium.
What is the difference between a food allergy and a food intolerance? A food allergy occurs when the immune system overreacts to a food that is harmless to most people. A food intolerance is the digestive system's inability to properly digest certain foods. Symptoms of a food allergy can range from mild to severe, whereas food intolerance symptoms are usually less severe and limited to digestive issues.
Problem Answer
What is the recommended daily intake of carbohydrates for an adult? The recommended daily intake of carbohydrates for an adult is 45-65% of total caloric intake.
What are the three macronutrients? The three macronutrients are carbohydrates, proteins, and fats.
What is the recommended daily intake of proteins for an adult? The recommended daily intake of proteins for an adult is 10-35% of total caloric intake.
What are the two types of dietary fiber? The two types of dietary fiber are soluble and insoluble fiber.
What is the recommended daily intake of fats for an adult? The recommended daily intake of fats for an adult is 20-35% of total caloric intake.
What is the difference between saturated and unsaturated fats? Saturated fats are solid at room temperature and are typically found in animal products, while unsaturated fats are liquid at room temperature and are typically found in plant sources.
What is the recommended daily intake of sodium for an adult? The recommended daily intake of sodium for an adult is less than 2,300 milligrams per day.
What are the four main food groups? The four main food groups are fruits, vegetables, grains, and proteins.
What is the difference between a nutrient and a calorie? A nutrient is a substance found in food that provides nourishment, while a calorie is a unit of energy.
What is the recommended daily intake of fiber for an adult? The recommended daily intake of fiber for an adult is 25-38 grams per day.
Questions Answers
What is the recommended daily intake of carbohydrates for adults? 45-65% of total daily calories
What is the most abundant nutrient found in the body? Water
What is the daily recommended intake of protein for adults? 10-35% of total daily calories
What is the most important macronutrient for energy production? Carbohydrates
What is the recommended daily intake of fat for adults? 20-35% of total daily calories
What is the most important micronutrient for human health? Vitamins
What is the recommended daily intake of fiber for adults? 25-38 grams
What is the recommended daily intake of sodium for adults? 2,300 milligrams
What is the most important mineral for bone health? Calcium
What is the most important vitamin for eye health? Vitamin A
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