Family Consumer Science Ch 3

nutrition

the study of a proper, balanced diet to promote health

malnutrition

a lack of proper nutrition resulting from not eating enough food,
or not eating the correct types of food

diet

the foods and beverages a person eats and drinks

calorie

a unit used to measure the amount of energy contained in foods

nutrients

the chemicals in food that help the body function

fortified

a term for food that has had nutrients added to it
that were not naturally present

enriched

a term for food that has had nutrients restored
that were lost in processing

carbohydrates

the nutrient that provides the body's
main source of energy

simple carbohydrates

sugars such as fructose, glucose, sucrose, etc.

complex carbohydrates

starches found in whole grains, potatoes, and vegetables;
can add needed
fiber
to the diet

fiber

the main component that is deficient in most American diets

fat

the nutrient that cushions body parts; helps distribute vitamins; helps produce hormones; gives a feeling of fullness and is one of the body's best energy sources

saturated fat

fat that is solid at room temperature;
found in meat and animal products;
raises blood cholesterol; should be limited

unsaturated fat

fat that is often liquid at room temperature;
found in plants

trans-fatty acids

acids produced during processing of unsaturated fats;
increase bad cholesterol levels and are linked to cancer;
should be very limited

20% - 35%

the percentage to which daily intake of calories
from fat should be limited

cholesterol

a fatty substance found in every body cell;
present in foods of animal origin;
excessive amounts lead to heart disease

proteins

nutrients that build, maintain, and repairs the body
made up of amino acids

amino acids

building blocks of proteins

essential amino acids

9 amino acids that are needed, but cannot be made by the body;
they must be eaten in foods

complete proteins

proteins that contain all 9 of the essential amino acids

incomplete proteins

proteins that lack one or more of the essential amino acids

vitamins

organic substances that are needed in small amounts
for normal growth and body maintenance

A, D, E, K

the
fat-soluble
vitamins; needed amounts are used
and the excess stored in fat cells for later use

C and B

the
water-soluble
vitamins,
which cannot be stored by the body

vitamin A

the vitamin that builds strong bones & teeth,
aids in good vision, contributes to healthy skin & hair
sources
: dark green/deep yellow/orange fruits & vegetables

vitamin D

the vitamin that helps build strong bones & teeth
sources
: milk, eggs, sunshine

vitamin E

the vitamin that protects vitamin A and fats in the body
sources
: fats/oils, whole grains, nuts, seeds

vitamin K

the vitamin that is necessary for blood clotting
sources
: dark green, leafy vegetables

vitamin C

the vitamin that helps fight infection and heal wounds;
also known as ascorbic acid
sources
: fruits, strawberries, cantaloupe, leafy green vegetables, broccoli, tomatoes

B vitamins

the vitamins that work with central nervous system
sources
: meats, whole grains, milk products

minerals

inorganic substances needed by the body to build and
repair body parts and to regulate body functions

calcium

the mineral that prevents osteoporosis
sources
: milk, milk products

phosphorus

a mineral that helps build strong bones and teeth
sources
: protein and calcium-rich foods

iron

the mineral that helps carry oxygenated blood from the lungs to the rest of the body
sources
: liver, meat, dark/leafy green vegetables

iodine

the mineral that is important for proper thyroid function
sources
: seafood, iodized salt

sodium/potassium

the minerals that work together to maintain
fluid and electrolyte balance
sources
: salt, fruits, meat, dairy products, vegetables

water

the essential nutrient for life and maintaining good health

eight

the average adult body requires a minimum of
__?__
8 oz. glasses of water daily

1) too much fat
2) too much sugar
3) salt/sodium over the 2400mg daily limit
4) not enough fiber

4 factors contributing to the American health crisis including heart disease, cancer, stroke, hypertension, diabetes and arteriosclerosis

1) find a balance between food and physical activity
2) make smart choices from every food group
3) mix up choices within each food group (variety)
4) get the most nutrition out of calories

4 important steps to good health

empty calories

calories that come from foods that offer few, if any, nutrients

Nutrition Facts label

a simple tool from Food and Drug Administration (FDA)
found on all packaged foods and beverages;
serves as a guide for making choices that can affect health

1) serving size/servings per container
2) calorie count per serving
3) Daily Value % per serving (5% is low, 20% is high)
4) nutrients to limit (highlighted in yellow)
5) nutrients of which to reach the recommended amount (highlighted in blue)
6) footnote

6 parts of a Nutrition Facts label

over 400

the number of calories per single serving that makes
that food considered to be high in calories

Daily Value percentage

the percentage of the recommended amount of given nutrients found in a food, as stated on the Nutrition Facts label

My Pyramid

a food guidance system that breaks foods into various groups
and encourages healthy food choices and daily activity

2,000

the maximum number of calories that adults and teenage girls
with an average activity level should consume on a daily basis, according to the text

2,800

the daily intake of calories recommended
for teenage boys of average activity level

activity level
age

factors that change calorie and My Pyramid serving allowances

6 oz.

amount of grains that should be consumed daily

2.5 c.

cups of vegetables that should be consumed daily

2 c.

cups of fruit that should be consumed daily

3 c.

cups of milk/milk products that should be consumed daily

1 c. milk
1 c. yogurt
1 1/2 oz. hard cheese
1/3 c. shredded cheese
2 oz. processed cheese
1 c. pudding
1 1/2 c. ice cream

milk products that equal a 1 c. serving

5 1/2 oz.

the amount of meat/beans that should be consumed daily

an egg

a food that is equivalent to a one-ounce serving of meat

6 teaspoons

the limit of fats that should be consumed each day

discretionary calories

foods from fats, sugars, and additional calories
from any of the My Pyramid categories

decrease caloric intake
increase exercise
maintain the changes for life

3 steps to lose and maintain weight

carbohydrates or water

two things athletes have
more
need of than the average person before performance events