The process by which your body takes in and uses food. 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. Proteins Vitamins Carbohydrates Water Fats Minerals

Carbohydrates Complex- starches (grains, breads, pastas) Starches and sugars found in foods which provide your body’s main source of energy. 3 types of carbohydrates Simple – sugars (honey, syrup) Complex- starches (grains, breads, pastas) Fiber –complex carbohydrate that the body cannot digest ( fruits, veggies, whole grains) Aids in digestion 45 to 65 percent of your calories should be carbs Carbohydrates, Proteins, and Fats all provide energy to the body.

Proteins Nutrients that the body uses to build and maintain its cells and tissues. Made of amino acids Basic building blocks of your body cells Maintain muscles, ligaments and tendons Provide energy to your body 10 to 15 percent of your total daily calories Examples are: Meat, eggs, dairy, grains, nuts, and seeds.

Fats Nutrients that provide energy. Three main types: Unsaturated – “Good fat” found in vegetable oils, nuts, and seeds. Saturated – fat found mostly in animal based foods. Too much can increase your risk of heart disease. (cholesterol- a waxy, fatlike substance) Trans fats – Fats formed by hydrogenation. Hardened oils, margarine. Role – Provide a concentrated form of energy. Important for brain development, blood clotting, and controlling inflammation. Help maintain healthy skin and hair. Fats also absorb and transport fat soluble vitamins(A,D,E,K) through the bloodstream.

Vitamins Compounds found in food that help regulate many body processes. Water soluble – Vitamins that dissolve in water and pass easily into the bloodstream during digestion. The body does not store them and are removed by the kidneys. (Vitamin C, and B) Fat soluble – Vitamins that are stored in the body for later use. (Vitamins A, D, E, K). Can be harmful if they build up in the body in large quantities.

Minerals Elements found in food that are used by the body. Minerals cannot be produced by the body but must come from food. Examples : Calcium – used for bone health Phosphorus- maintains healthy bones Iron- supports immune system Magnesium – maintain muscle and nerve function

Water The Most Essential Nutrient. It is essential for most body functions. Roles – Moves food through the digestive system Digests carbohydrates and proteins Transports nutrients and removes waste Stores and releases heat Cools the body Cushions the eyes, brains and spinal cord Lubricates the joints

5 Food Groups Fruits – Choose whole fruits that provide fiber. Vegetables- Vary your veggies. Different colors. Grains – Make half your grains “whole.” Proteins – Lean proteins Dairy – Low fat and calcium rich foods * Choose nutrient dense foods that have a high ratio of nutrients to calories.

Food Safety Foodborne illness – another name for food poisoning Signs and symptoms – High fever, vomiting or diarrhea, blood in stool, signs of dehydration Minimize the risks by – Clean – Wash and dry hands frequently. Wash cutting boards, dishes, and utensils with hot soapy water. Rinse fruits and vegetables. Separate – Raw meat, poultry, seafood, eggs. Separate to avoid contamination. Use separate cutting boards when preparing. Cook – Heat food to a high enough temperature to kill pathogens that cause foodborne illnesses. Chill – Refrigerate or freeze meats, poultry and perishables. Frozen foods should be thawed safely before cooking. Food Sensitivities Food Allergy- A condition in which the body’s immune system react to substances in some foods. (Allergy to milk, eggs, nuts, shellfish) Food intolerance – A negative reaction to food that doesn’t involve the immune system. (Lactose intolerance)

Maintaining Healthy Body Weight Body mass index and body composition help you judge whether your weight is healthy. Key terms: BMI – Body Mass Index – a measure of body weight relative to height. Overweight – Heavier than the standard weight range for your height. Obesity – Having an excess of body fat. Underweight – Below the standard weight range for your height. Manage Weight Target a Healthy Weight- Learn your ideal weight from a healthcare professional. Set a realistic goal - Get regular physical activity, Eat nutritious, nutrient dense foods. Personalize your plan- include foods you like in your eating plan Write your goals Evaluate your progress- Track your weight

Body Image and Eating Disorders Body Image – The way you see yourself. Eating Disorders – Extreme, harmful, eating behaviors that can cause serious illness or even death. Anorexia Nervosa- A disorder in which an irrational fear of weight gain leads people to starve themselves. Signs – Avoiding food and meals, eating only small amounts, counting calories of all food, exercising excessively, weighing themselves repeatedly. Bulimia Nervosa – A disorder that involves cycles of overeating and purging, or attempts to rid the body of food. Signs- Regular binges followed by forced vomiting or taking laxatives. Binge Eating Disorder- A disorder in which people overeat compulsively. Can lead to obesity.