Oregon WIC Program Basic Nutrition e-Module Companion Document
Basic Nutrition Modules 1, 2 & 3
Companion Document
June 2013
(Disclaimer)
This text is intended to be used in conjunction with the online portion of these
modules.
Content repurposed with permission of Arizona WIC.
June 2013 1|P a g e
,Oregon WIC Program Basic Nutrition e-Module Companion Document
June 2013 2|P a g e
,Oregon WIC Program Basic Nutrition e-Module Companion Document
Table of Contents
Module 1: Introduction to Nutrition ................................................................................... 7
Introduction .................................................................................................................. 7
Nutrition Choices ............................................................................................................ 7
Digestion....................................................................................................................... 7
Mouth .................................................................................................................................................... 7
Stomach ................................................................................................................................................. 7
Intestines ............................................................................................................................................... 8
Enzymes ................................................................................................................................................. 8
Metabolism ........................................................................................................................................... 8
Nutrients....................................................................................................................... 8
Types of Nutrients........................................................................................................... 8
Calories......................................................................................................................... 8
Energy Balance ............................................................................................................... 9
How Much of Each Nutrient is Needed?............................................................................... 9
Carbohydrates................................................................................................................ 9
Sugars .................................................................................................................................................... 9
Empty Calorie Foods........................................................................................................................ 10
Starches ............................................................................................................................................... 11
Fiber ..................................................................................................................................................... 11
Insoluble Fiber (or roughage) ......................................................................................................... 11
Soluble Fiber .................................................................................................................................... 12
Increasing Fiber Intake .................................................................................................................... 12
Fats ............................................................................................................................ 12
Saturated Fats ..................................................................................................................................... 13
FOODS HIGH IN SATURATED FATS.................................................................................................. 13
Unsaturated Fats................................................................................................................................. 13
Trans Fats ............................................................................................................................................ 14
Recommendations for Fat in Your Diet .......................................................................................... 14
For those over two years of age: ..................................................................................................... 14
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, Oregon WIC Program Basic Nutrition e-Module Companion Document
Cholesterol .................................................................................................................. 14
Cholesterol Functions ......................................................................................................................... 14
Dietary Cholesterol ......................................................................................................................... 15
Proteins ...................................................................................................................... 16
Vitamins ..................................................................................................................... 16
Two Categories of Vitamins................................................................................................................ 17
Vitamin Supplements ......................................................................................................................... 17
WIC Special Vitamins .......................................................................................................................... 17
Vitamin A ......................................................................................................................................... 17
Vitamin C ......................................................................................................................................... 18
Folic Acid .......................................................................................................................................... 18
Facts about Folic Acid...................................................................................................................... 19
Women and Folic Acid .................................................................................................................... 19
Folic Acid and Birth Defects ............................................................................................................ 19
Antioxidants ........................................................................................................................................ 20
Minerals ..................................................................................................................... 20
Multitasking Minerals ......................................................................................................................... 20
Types of Minerals................................................................................................................................ 20
Important Minerals for WIC ............................................................................................................... 20
Calcium ............................................................................................................................................ 20
Calcium Food Sources ................................................................................................................... 21
Risk Groups Calcium Deficiency ................................................................................................... 21
Calcium Supplements ................................................................................................................... 21
Fluoride ............................................................................................................................................ 22
Iron ................................................................................................................................................... 22
Two Forms of Iron in Food ........................................................................................................... 22
Tips Increasing Intake ................................................................................................................... 23
Poor Iron Intake ............................................................................................................................ 23
Results Poor Iron Intake ............................................................................................................... 23
Excess Iron ........................................................................................................................................... 23
Sodium ............................................................................................................................................. 23
Water ......................................................................................................................... 24
Bodies Don’t Store Water ................................................................................................................... 24
June 2013 4|P a g e
Basic Nutrition Modules 1, 2 & 3
Companion Document
June 2013
(Disclaimer)
This text is intended to be used in conjunction with the online portion of these
modules.
Content repurposed with permission of Arizona WIC.
June 2013 1|P a g e
,Oregon WIC Program Basic Nutrition e-Module Companion Document
June 2013 2|P a g e
,Oregon WIC Program Basic Nutrition e-Module Companion Document
Table of Contents
Module 1: Introduction to Nutrition ................................................................................... 7
Introduction .................................................................................................................. 7
Nutrition Choices ............................................................................................................ 7
Digestion....................................................................................................................... 7
Mouth .................................................................................................................................................... 7
Stomach ................................................................................................................................................. 7
Intestines ............................................................................................................................................... 8
Enzymes ................................................................................................................................................. 8
Metabolism ........................................................................................................................................... 8
Nutrients....................................................................................................................... 8
Types of Nutrients........................................................................................................... 8
Calories......................................................................................................................... 8
Energy Balance ............................................................................................................... 9
How Much of Each Nutrient is Needed?............................................................................... 9
Carbohydrates................................................................................................................ 9
Sugars .................................................................................................................................................... 9
Empty Calorie Foods........................................................................................................................ 10
Starches ............................................................................................................................................... 11
Fiber ..................................................................................................................................................... 11
Insoluble Fiber (or roughage) ......................................................................................................... 11
Soluble Fiber .................................................................................................................................... 12
Increasing Fiber Intake .................................................................................................................... 12
Fats ............................................................................................................................ 12
Saturated Fats ..................................................................................................................................... 13
FOODS HIGH IN SATURATED FATS.................................................................................................. 13
Unsaturated Fats................................................................................................................................. 13
Trans Fats ............................................................................................................................................ 14
Recommendations for Fat in Your Diet .......................................................................................... 14
For those over two years of age: ..................................................................................................... 14
June 2013 3|P a g e
, Oregon WIC Program Basic Nutrition e-Module Companion Document
Cholesterol .................................................................................................................. 14
Cholesterol Functions ......................................................................................................................... 14
Dietary Cholesterol ......................................................................................................................... 15
Proteins ...................................................................................................................... 16
Vitamins ..................................................................................................................... 16
Two Categories of Vitamins................................................................................................................ 17
Vitamin Supplements ......................................................................................................................... 17
WIC Special Vitamins .......................................................................................................................... 17
Vitamin A ......................................................................................................................................... 17
Vitamin C ......................................................................................................................................... 18
Folic Acid .......................................................................................................................................... 18
Facts about Folic Acid...................................................................................................................... 19
Women and Folic Acid .................................................................................................................... 19
Folic Acid and Birth Defects ............................................................................................................ 19
Antioxidants ........................................................................................................................................ 20
Minerals ..................................................................................................................... 20
Multitasking Minerals ......................................................................................................................... 20
Types of Minerals................................................................................................................................ 20
Important Minerals for WIC ............................................................................................................... 20
Calcium ............................................................................................................................................ 20
Calcium Food Sources ................................................................................................................... 21
Risk Groups Calcium Deficiency ................................................................................................... 21
Calcium Supplements ................................................................................................................... 21
Fluoride ............................................................................................................................................ 22
Iron ................................................................................................................................................... 22
Two Forms of Iron in Food ........................................................................................................... 22
Tips Increasing Intake ................................................................................................................... 23
Poor Iron Intake ............................................................................................................................ 23
Results Poor Iron Intake ............................................................................................................... 23
Excess Iron ........................................................................................................................................... 23
Sodium ............................................................................................................................................. 23
Water ......................................................................................................................... 24
Bodies Don’t Store Water ................................................................................................................... 24
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