nutrition
the process by which your body takes in and uses food
nutrients
substances in food that your body needs to grow, to repair itself, and to supply you with energy
calorie
a unit of heat used to measure the energy your body uses and the 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
carbohydrates
starches and sugars found in foods, which provide your body's main source of energy
fiber
a tough complex carbohydrate that the body cannot digest
proteins
nutrients the body uses to build and maintain its cells and tissues
cholesterol
a waxy, fatlike substance- in your blood
vitamins
compounds found in food that help regulate many body processes
minerals
elements found in food that are used by the body
osteoporosis
a condition in which the bones become fragile and break easily
Dietary Guidelines for Americans
a set of recommendations about smart eating and physical activity for all Americans
MyPyramid
an interactive guide to healthful eating and active living
nutrient-dense
a high ratio of nutrients to calories
food additives
substances added to produce a desired effect
foodborne illness
food poisoning
Pasteurization
treating a substance with heat to kill or slow the growth of pathogens
cross-contamination
the spreading of pathogens from one food to another
food allergy
a condition in which the body's immune system reacts to substances in some foods
food intolerance
a negative reaction to food that doesn't involve the immune system (more common than a food allergy)
Name three health problems that good nutrition can help you avoid
Any three: unhealthful weight gain, type 2 diabetes, cardiovascular disease, stroke, certain cancers, osteoporosis
What is the difference between hunger and appetite?
Hunger is the physical drive to eat when the body needs food. Appetite is the psychological desire for food, not based on physical need.
Identify two emotions that influence eating when someone isn't hungry.
Any two emotions, such as those mentioned in the text (e.g., stress, loneliness, boredom)
Emily can't resist home-made chocolate chip cookies. What is influencing her behavior?Is this influence healthy?
Emily's eating is being influenced by appetite. It is not healthy because her body does not need the food and eating too much could lead to unhealthful weight gain.
Which nutrients can your body use as sources of energy?
Carbohydrates, proteins, and fats
What are essential amino acids? From what source do you obtain essential amino acids?
They are called essential because the body
must get them from food.
How does eating calcium-rich foods as a teen protect your lifelong health?
Calcium builds up bone mass and reduces
your risk of osteoporosis.
Explain how saturated fats and trans fats may cause illnesses later in life, like heart disease.
Saturated fats and trans fats promote
an increased level of blood cholesterol, which builds up on the walls of arteries
and interferes with circulation. This can
increase your risk of heart disease.
What are the health benefits of eating a variety of fruits and vegetables?
Fruits and vegetables are good sources
of fiber.
What are the five basic food groups?
Grains, vegetables, fruits, milk, and meat and beans
What kinds of foods are best to avoid
or limit?
Foods high in fats (especially saturated fats and trans fats), salt, and added sugars
Provide two examples of nutrient- dense foods.
Low-fat milk, steamed vegetables
The Dietary Guidelines recommend regular physical activity. Why is this recommendation made?
To maintain a healthy weight, you need to balance the energy in the foods you eat with regular physical activity.
What does the term light mean when used on a food label?
The food contains one-third fewer calories, one-half the fat, or one-half the sodium of the original version.
What is the difference between a sell by date and a use by date?
A sell by date is the last day on which a store should sell a product. A use by date is the last day on which a product's quality can be guaranteed.
What is another term that refers to foodborne illness?
Food poisoning
An instant soup is very low in fat and calories but high in sodium. Can this food be labeled "healthy"? Explain why or why not.
No, because foods labeled "healthy" must
contain limited amounts of sodium.
What are the possible consequences of undercooked eggs?
You might develop a foodborne illness from pathogens in the eggs.
The process by which your body takes in and uses food is called __________.
nutrition
Your body relies on food to provide it with the __________ it needs to grow, to repair itself, and to supply you with energy.
nutrients
A __________ is a unit of heat used to measure the energy your body uses and the energy it receives from food.
calorie
Which of the following is not a way that choosing healthful foods affects your total health and wellness?
a. It gives your body the nutrients it needs
for growth and development.
b. It helps you avoid unhealthful weight
gain.
c. It provides fuel for sport
d
Preferring certain foods because you've grown up eating them is an example of the influence of
a. family.
b. friends.
c. money.
d. advertising.
a
Why is emotional eating harmful?
It can lead to unhealthful weight gain.
How might the food choices of a high-powered business executive with a busy schedule differ from those of a part- time worker?
The business executive might choose more expensive foods that are quick to prepare, such as convenience foods. The part-time worker might choose foods that take longer to prepare but are less expensive.
Your body's main source of energy is carbohydrates/proteins.
carbohydrates
Consuming saturated fats and trans fats can increase the levels of fiber/cholesterol in your blood.
cholesterol
Vitamins/minerals are elements found in food that are used by the body.
Minerals
Which of the following is not one of the six basic nutrients?
a. Carbohydrates
b. Fiber
c. Protein
d. Vitamins
b
Your body uses carbohydrates by breaking them down into
a. sugars.
b. amino acids.
c. fatty acids.
d. water.
a
About what percentage of your daily calories should come from fat?
a. 10 to 15 percent
b. Less than 25 to 35 percent
c. At least 30 percent
d. 50 to 65 percent
b
How does fiber benefit your body?
It helps move waste through your digestive system, helps promote fullness, prevents overeating, and may reduce the risk of heart disease and type 2 diabetes.
Why is it dangerous to consume
too much of a fat-soluble vitamin?
Fat-soluble vitamins are stored in body fat, where they can build up to toxic levels.
Why does your body need more water when you are very active?
To replace what you lose through sweat
The __________ contain recommendations about smart eating and physical activity for all healthy Americans.
Dietary Guidelines for Americans
An interactive guide to healthy eating and active living is the __________.
MyPyramid
Foods that are __________ have a high ratio of nutrients to calories.
nutrient dense
Which food group band in MyPyramid is largest?
a. Grains
b. Fruits
c. Milk
d. Meat and beans
a
The Dietary Guidelines recommend that teens be physically active for
a. 20 minutes, three or more
times a week.
b. 30 minutes a day.
c. 50 minutes, five or more
times a week.
d. 60 minutes a day.
d
Which method of preparation tends to make food high in fat?
a. Baking
b. Broiling
c. Frying
d. Grilling
c
How can people who don't eat dairy products get enough calcium every day?
By choosing calcium-fortified foods and beverages
Why is it important to include nutrient-dense foods in your daily eating?
With nutrient-dense foods, you can get all the nutrients you need without eating more than the recommended number of calories.
Give two examples of healthful snacks.
Fresh fruit, cut-up vegetables, string cheese, unsalted nuts, air-popped popcorn, fat-free yogurt, bread sticks
__________ may be used to keep a food fresh longer, to boost its nutrient content, or to improve its taste, texture, or appearance.
Food additives
____________ means treating a substance with heat to kill or slow the growth of pathogens.
Pasteurization
It is important to clean utensils and sur- faces carefully to prevent ______ ______, the spread of pathogens from one food to another.
cross-contamination
Which of the following is not listed in the Nutrition Facts panel?
a. The number of servings per container
b. The number of calories per serving
c. The vitamin and mineral content of the food
d. The ingredients found in the food
d
Regular ice cream contains 7.5 grams of fat per serving. Ice cream that contains only 5 grams of fat per serving could be described as
a. light.
b. low-fat.
c. reduced-fat.
d. fat-free.
c
Which of the follow- ing is not one of the four basic steps for preventing foodborne illness?
a. Clean
b. Chop
c. Cook
d. Chill
b
What is the differ- ence between a food that is labeled "low-fat" and one that is labeled "reduced-fat"?
The low-fat food must have three grams or less of fat per serving. The reduced-fat food only needs to have 25 percent less fat than the original ver- sion of the same food.
What are the usual symptoms of foodborne illness?
Cramps, diarrhea, nausea, vomiting, and fever
Name two foods that are common sources of allergens.
Any two: Milk, eggs, peanuts, tree nuts, soybeans, wheat, fish, shellfish