nutrition
process by which your body takes in and uses food
nutrients
substances in food that your body needs to grow, repair itself, and to supply it with energy
calorie
unit of heat used to measure the energy your body uses and the energy it receives from food
might use calories for
walking, chores sports
eating healthy foods helps
avoid unhealthful weight gain, diabetes
4 other things healthy varieties help avoid
cardiovascular diseases, stroke, certain cancers, osteoporosis (CSCO)
hunger
natural physical drive to eat, prompted by the body's need for food
appetite
the psychological desire for food, temptation
psychological
directed toward the mind
mindless eating
snacking continuously while absorbed in another activity, eating when your body doesn't need it
environmental influences on diet
family and culture, friends, time and money, advertising
5 ways your body needs nutrients
energy source, heal build and repair tissue, sustain growth, transport oxygen cells regulate body function
6 types of nutrients
carbs, proteins, fats, vitamins, minerals, water
3 energy providing nutrients
carbs, proteins, fats
3 other nutrients
vitamins minerals water
3 sources of energy in food
carbs, proteins, fats
each gram of carb/protein
4 calories of energy
each gram of fat
nine calories of energy
carbohydrates
starches and sugars found in foods, which provide body's main source of energy
daily percentage of carbs
45-65%
3 types of carbs
simple, complex, fiber
2 simple sugars
fructose (in fruits), lactose (in milk)
complex carbs
starches, long chains of connected sugars
common complex carbs
grain, pasta, beans, root vegetables
fiber
tough complex carb that the body can't digest (moves waste through system)
eating fibers
reduce risk of cancer, heart disease, diabetes
daily grams of fiber recommended
20-35
good sources of fiber
fruits, veggies, whole grains, nuts, seeds, legumes
role of carbs
stored as main source of body's tissue
benefits of fiber
aids digestion, reduces risk of disease
requested daily grams of fiber-teen girls
26
requested daily grams of fiber-teen boys
38
proteins
nutrients the body uses to build and maintain its cells and tissues, made of amino acids
your body produces all but nine (amino acids)
all but nine amino acids
role of proteins
building material of cells (good for building muscle)
teen boys proteins per day
52
teen girls proteins per day
46
unsaturated fats
vegetable oils, nuts, seeds
saturated fats
mostly in meat, dairy products, and plant oils (coconut/palm)
Trans fat
fats formed by hydrogenation
role of fats
#NAME?
cholesterol
waxy, fatlike substance in blood
-creates cell walls, hormones, and vitamin D
excess cholesterol
build up inside arteries
recommended percent of calories from fats
25-35
vitamins
compounds in food that help regulate many body processes
water soluble
dissolve in water, move easily into bloodstream
fat soluble vitamins
ADEK
minerals
elements found in food that are used by the body, not produced by body
osteoporosis
a condition in which the bones become fragile and break easily
calcium
promotes bone health
water functions
#NAME?
minerals
calcium, phosphorus, magnesium, iron
cups of water- girl
9
cups of water-boy
13
Dietary Guidelines for Americans
set of recommendations about smart eating and physical activity
3 key guidelines
#NAME?
MyPyramid
interactive guide line to healthful eating and active living
5 (6th) groups of my pyramid
grains veggies fruits milk proteins (oils)
recommendations for healthy food picking
#NAME?
nutrient dense
high ratio of nutrients-calories
food additives
substances added to food to produce a desired effect
free
contains none- insignificant amount of a fiven component
low
can eat regularly without exceeding daily limits
light
1/3 fewer calories, 1/2 fat, or 1/2 sodium
reduced
25% fewer calories or 25% fewer nutrients
high
20 percent of daily value
good source of
10-19% of daily value
healthy
low in fat, limited amounts of cholesterol and sodium
7 nutritional claims
free low light reduced high good source of healthy
foodborne illness
food poisoning
symptoms of foodborne illness
-fever higher than 101.5
-vomiting/diarrhea
-blood in stool
-dehydration
pasteurization
treating a substance with heat to kill or slow the growth of pathogens
4 steps to keeping food clean
clean separate cook chill
cross-contamination
spreading of pathogens from one food to another
food allergy
condition which the body's immune system reacts to substance in some foods
food intolerance
negative reaction to food that doesn't involve immune system