📝 How to use this workbook
Please print this pages or use the download link at the bottom. Move through each section after viewing the related presentation segment. Use the open spaces to reflect, write, and design practical next steps you can actually follow.
1Big Picture – Then vs. Now
1.1 Reflection: What's Changed in Our Food?
Use these prompts to connect the big ideas to your own understanding of how food has changed over time.
Prompt 1: In your own words, describe how the nutrient density of food in the 1950s compares to today. Capture a simple, clear contrast between "then" and "now."
1950s food nutrient density:
Today's food nutrient density:
Prompt 2: List at least three modern factors that reduce the nutrient density of our food.
Prompt 3: Why is this "hidden nutrient crisis" easy to overlook in everyday life?
1.2 Key Concept Check
Fill in the blanks and short answers to check your understanding of key statistics and concepts.
1. Compared to the 1950s, many fruits and vegetables today contain about ____–____% fewer nutrients.
2. About ____ in ____ Americans eat enough fruits and vegetables.
3. Around ____% of Americans are deficient in at least one vitamin.
4. Nearly ____% of Americans do not get enough potassium.
Short Answer
5. What is meant by "Soil to Cell: A Nutrient Density Crisis"?
6. Why are phytonutrients and co-factors important when comparing whole foods to isolated supplements?
2Soil, Farming, and Nutrient Density
2.1 Soil to Plate: Cause and Effect
Map the journey from soil to your cells. Use this as a simple mental model you can explain to someone else.
Exercise: Draw or list a simple cause–effect chain linking soil health to your own health.
Example structure: Soil quality → Crop nutrient content → Food nutrient density → Your cells → Your health
Impact on your body (energy, immunity, long-term health):
2.2 Green Harvesting & Processing
Reflect on how farming and processing choices impact what actually reaches your plate.
A. Early / Green Harvesting
1. Define green harvesting in your own words:
2. Name at least two nutrients or nutrient categories that can be reduced when fruits and vegetables are harvested before full ripeness.
3. Why might producers choose to harvest early despite the nutrient loss?
B. Over-Processing & Fortification
4. List three ways processing strips nutrition from foods:
5. What is fortification?
6. Why can't fortification fully replace the benefits of whole foods? (Mention fiber, phytonutrients, co-factors.)
3The American Nutrition Gap
3.1 Understanding the Statistics
Use the data points to ground your thinking, then connect them to real-world consequences.
- ~90% of Americans do not meet vegetable recommendations.
- ~88% do not meet fruit recommendations.
- Only about 1 in 10 adults eat enough produce.
- A large share of calories comes from ultra-processed foods and refined grains.
1. What is one health consequence you think is most likely when most calories come from ultra-processed foods instead of whole foods?
2. Why might cost be a barrier for some people to buy more fresh produce?
3. Which of these statistics surprises or concerns you the most, and why?
3.2 Your Produce Intake Snapshot
Estimate your typical week honestly. This is a tool for awareness, not judgment.
1. On a typical day, how many servings of vegetables do you eat?
(1 serving ≈ 1 cup raw leafy greens or ½ cup cooked veggies)
| Morning: |
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| Midday: |
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| Evening: |
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| Total: |
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2. On a typical day, how many servings of fruit do you eat?
| Morning: |
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| Midday: |
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| Evening: |
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| Total: |
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3. Compare your totals to the general guideline of at least 5 servings/day (fruits + vegetables).
One thing you could change this week to increase your produce intake:
4Phytonutrients and Co-Factors
4.1 What Are Phytonutrients?
Use this space to practice defining and explaining key ideas in your own words.
1. In your own words, define phytonutrients:
2. List three health benefits of phytonutrients:
3. Why are phytonutrients considered "beyond basic nutrition"?
4.2 Types of Phytonutrients
Match each phytonutrient family with its key features. You can draw lines, write letters, or rewrite the pairs.
Types:
- Carotenoids
- Flavonoids
- Glucosinolates
- Polyphenols
Match to:
A. Sulfur-containing compounds in cruciferous vegetables; support detox and have cancer-fighting properties.
B. Pigments in carrots and sweet potatoes; support eye health and immunity.
C. Found in berries, tea, dark chocolate, red wine; powerful antioxidants.
D. Diverse group in many fruits/veggies and tea; anti-inflammatory and heart-protective.
Your matches:
| Carotenoids → |
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| Flavonoids → |
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| Glucosinolates → |
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| Polyphenols → |
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4.3 Application: Colorful Plate Challenge
Design a day of eating that intentionally boosts phytonutrients by focusing on color.
Fill in at least one food per color category:
Red (e.g., tomatoes, strawberries):
Orange/Yellow (e.g., carrots, sweet potatoes, bell peppers):
Green (e.g., spinach, broccoli, kale):
Blue/Purple (e.g., blueberries, purple cabbage):
Reflect: How different is this from how you usually eat?
5Essential Vitamins & Minerals – Concept Review
5.1 Key Nutrients Overview
Use this table to summarize what you know about each nutrient, especially foods you actually eat.
| Nutrient |
Main roles (in your words) |
Signs / risks of low intake |
Food sources you actually eat |
| Vitamin A |
Vision, immune support, skin, cell growth |
Vision issues, weaker immunity, skin problems |
|
| Vitamin C |
Antioxidant, collagen, immunity, iron absorption |
Higher infection risk, poor wound healing, low energy |
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| Vitamin D |
Bone health, immunity, mood, cell growth |
Weak bones, low immunity, mood issues |
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| Vitamin K (K1/K2) |
Blood clotting, directs calcium to bones |
Bleeding issues, weaker bones |
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| B Vitamins |
Energy metabolism, nerve function, DNA, red blood cells |
Fatigue, neurological symptoms, anemia |
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| Calcium |
Bones/teeth, muscles, nerves, clotting |
Osteoporosis, muscle cramps |
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| Magnesium |
>300 reactions, energy, muscles, nerves |
Fatigue, cramps, low resilience to stress |
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| Iron |
Oxygen transport, energy, cognition |
Anemia, fatigue, weak immunity |
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| Nutrient |
Main roles (in your words) |
Signs / risks of low intake |
Food sources you actually eat |
| Zinc |
Immune function, healing, DNA synthesis |
Increased infections, slow healing |
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| Selenium |
Antioxidant, thyroid support |
Weak antioxidant defense, thyroid issues |
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| Iodine |
Thyroid hormones, metabolism, energy |
Goiter, low energy, cognitive effects |
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| Copper |
Metabolism, nervous system, iron use |
Anemia, nervous system issues |
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| Chromium |
Blood sugar regulation |
Poor glucose control |
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| Manganese |
Bone formation, antioxidant support |
Bone / antioxidant issues |
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| Boron |
Hormonal balance, bone, cognition |
Bone and hormone imbalances |
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| Molybdenum |
Enzyme cofactor, amino acid metabolism |
Impaired detox and metabolism |
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| Vanadium |
Insulin sensitivity, bone, cholesterol metabolism |
Blood sugar and lipid issues |
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6What Affects Your Nutrient Needs?
6.1 Personal Factors Inventory
For each factor, briefly describe your situation and how it might affect your nutrient needs.
1. Age
Your age range:
<20
20–34
35–49
50–64
65+
2. Diet Quality
How would you rate your general diet?
3. Activity Level
Your usual level:
Sedentary
Lightly active
Moderately active
Very active