Purpose and Goals

Chapter 3. Vitamins

Nutrition for a Changing World
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You must read each slide, and complete any questions on the slide, in sequence.

Vitamins

Photo Credit: Heike Rau/Shutterstock

Introduction

Vitamins are divided into two groups: fat-soluble and water-soluble. The fat-soluble vitamins required by the body are vitamins A, D, E, and K. These vitamins need the presence of dietary fat and the assistance of bile to be effectively absorbed. They aren’t excreted as easily as water-soluble vitamins, making them more likely to cause toxicity. However, this rarely occurs when consuming vitamins exclusively through foods.

The water-soluble vitamins include the B vitamins and vitamin C. Because these vitamins are generally not stored in the body, deficiency conditions of the water-soluble vitamins develop more quickly than for the fat-soluble vitamins.

In this activity, you will identify the sources of fat-soluble and water-soluble vitamins in your diet and compare the amount you get with the current dietary recommendations.

This activity can be completed using the USDA’s SuperTracker Food Tracker tool or any dietary analysis software. To complete the activity using SuperTracker, go to the SuperTracker website. If you do not already have a profile, click ‘Create Profile’ at the top right of the page and follow the instructions.

This will allow you to save your information for future use. After you have created your profile, select ‘Track Food & Activity’ at the top of the page and click ‘Food Tracker’ in the drop-down menu. Record your food and beverage intake for one day or for multiple days that most reflect your typical eating patterns. Enter each food and beverage you have consumed into the Food Tracker. Note that there may not always be an exact match to the food or beverage that you consumed, so select the best match available.

Once you have entered all of your food and beverage choices into the food tracker, select ‘My Reports’ from the navigation bar at the top of the page. You will need to use both the Nutrients Report and the Food Details Report for this activity.

For more instructions and help using the SuperTracker website, please visit the help page.

Use the Nutrients Report to find your data and enter it into the grid below using only numerical values and decimal points. To calculate the percent of the target that you ate, divide your Average Eaten value by the Target value and multiply by 100.
Vitamins Target Average Eaten Percent of Target Eaten
Vitamin A (μg)
Vitamin B6 (mg)
Vitamin B12 (μg)
Vitamin C (mg)
Vitamin D (μg)
Vitamin E (mg)
Vitamin K (μg)
Folate (μg)
Thiamin (mg)
Riboflavin (mg)
Niacin (mg)
Table

Fill in the grid below using your knowledge of vitamins. Refer to chapters 10 and 11 in your textbook for help.
Vitamins Good Food Source (List One) Deficiency Signs and Symptoms
Vitamin B12
Vitamin D
Folate
Table

Vitamins Target Average Eaten Percent of Target Eaten
Vitamin A (μg) A1 A2
Vitamin B6 (mg) B1 B2
Vitamin B12 (μg) C1 C2
Vitamin C (mg) D1 D2
Vitamin D (μg) E1 E2
Vitamin E (mg) F1 F2
Vitamin K (μg) G1 G2
Folate (μg) H1 H2
Thiamin (mg) I1 I2
Riboflavin (mg) J1 J2
Niacin (mg) K1 K2
Table
Vitamins Good Food Source (List One) Deficiency Signs and Symptoms
Vitamin B12 [text] [text]
Vitamin D [text] [text]
Folate [text] [text]
Table
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Question 1

For each fat-soluble vitamin, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Vitamin A

AYes
BNo
Correct.
Incorrect.
Select the correct answer.

Activity results are being submitted...

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