nutrition
the process by which your body takes in and uses food
nutrients
substances in food that your body needs to grow, repair itself, and supply you with energy
calorie
a unit of heat used to measure the energy your body uses and energy it receives from food
hunger
the natural physical drive to eat prompted by the body's need for food
appetite
the psychological desire for food
uses of nutrients
as an energy source
to heal, build, and repair tissue
to sustain growth
to help transport oxygen to cells
to regulate bodily functions
carbohydrates
starches and sugars found in foods which provide your body's main source of energy
glycemic index
a measure of how the ingestion of a particular food affects blood glucose levels
types of carbs
simple
complex
fiber
protein
nutrient the body uses to build and maintain its cells and tissues
essential amino acids
amino acids that are needed, but cannot be made by the body; they must be eaten in foods
20
number of amino acids in the body
52
grams of protein needed by teen boys per day
46
grams of protein needed by teen girls per day
types of fats
unsaturated
saturated
trans
unsaturated fat
may decrease risk of heart disease (vegetables, nuts, seeds)
saturated fat
may increase risk of heart disease (animal-based products)
trans fat
formed by a process called hydrogenation, raises total blood cholesterol level and increases risk for heart disease
metabolism
the way by which the body breaks down substances and gets energy from food
3500
calories per pound
BMI
height relative to weight
body composition
ratio of muscle to fat
15%
healthy body fat
overweight
higher than the standard weight range for height
obese
having an excess of body fat (5/4 BMI)
underweight
lower than the standard weight range for height
body image
the way you see your body
fad diets
weight loss plans only popular for a short period of time
eating disorders
extreme, obsessive eating behaviors that can cause serious illness or even death
anorexia nervosa
an eating disorder in which an irrational fear of gaining weight leads people to starve themselves by eating fewer than 900 calories
bulimia nervosa
involves cycles of binging and purging or attempts to rid the body of food
purging
ridding the body of food in the form of throwing up, using laxatives, or sweating
binge eating
an eating disorder in which people over eat
sings of an eating disorder
drastic weight loss/gain
skipping meals
frequent bathroom trips
pulling away from friends and activities
excessive time at the gym
obsession with nutrition
environmental influences on food choice
family and culture
friends
time and money
advertising
6
types of nutrients
vitamins, minerals, water
nutrients that do not provide energy
carbs, proteins, fats
nutrients that provide energy
45
recommended percentage of daily calories from carbohydrates
fiber
a tough complex carbohydrate that the body cannot digest
hormones
chemicals that regulate the activities of your various body systems
10-15
recommended percentage of daily calories from protein
cholesterol
a waxy, fat-like substance that can cause build up on the insides of the arteries
vitamins
compounds found in the food that help regulate many body processes
B, C, and folic acid
water-soluble vitamins
A, D, E, K
fat-soluble vitamins
minerals
elements found in food that are used by the body
osteoporosis
a condition in which the bones become fragile and break easily
nutrient-dense
a high ratio of nutrients to calories
food additives
substances added to a food to produce a desired effect
weight cycling
a repeated pattern of losing and regaining body weight
health consequences of anorexia
malnutrition
starvation
decreased heart rate
brittle bones
decreased body temperature
decreased blood pressure
reduction in organ size
heat problems
cardiac death
health consequences of bulimia
dehydration
sore/inflamed throat
swollen glands
damaged teeth, stomach, intestines, kidneys
irregular heart rhythms
heart failure