19 Contents Chapter Nutrition and Wellness Section 19.1 Nutrients for Health Section 19.2 Healthful Eating

Section 19.1 Nutrients for Health Eat healthful and balanced meals with nutrients to help regulate your body functions. 2

Content Vocabulary Academic Vocabulary wellness nutrient appetite calorie protein amino acid carbohydrate fiber whole grain cholesterol vitamin mineral osteoporosis adequate brittle

Look and Feel Good Eating healthful foods, exercise, rest, and personal hygiene all contribute to your personal health and wellness. wellness One’s best level of health; the quality or state of being in good health. 4

Look and Feel Good Without adequate nutrients, you may tire easily and feel less alert. Proper nutrition affects your mental and physical health and helps prevent illness. nutrient A substance in food that is important for the body’s growth and maintenance. 5

Look and Feel Good Hunger is the physical need to eat. Some people still have an appetite, even when they are not hungry. appetite The desire to eat. What foods or smells might cause you to have an appetite even if you are not hungry? 6

Nutrient Functions Digestion is breaking down food into a form the body can use. Proteins build, repair, and maintain body cells and tissues. protein A type of nutrient that is needed to build, repair, and maintain body cells and tissues. 7

Nutrient Functions Meat, fish, poultry, dairy, and eggs are complete proteins and contain essential amino acids. Dry beans, nuts, and grains are incomplete proteins. Most carbohydrates come from plant sources. amino acid The building block that makes up proteins. carbohydrate Any starch or sugar that provides the body with energy.

Nutrient Functions Whole grains, fruits, and vegetables provide fiber. Fats provide energy, but should not be more than 30% of the calories you consume. whole grain Foods that contain the entire edible grain fiber Plant material that one’s body cannot digest.

Nutrient Functions Vitamins, minerals, and water are essential to good health. Water helps regulate body functions and carries nutrients to body cells. vitamin A substance that is needed in small quantities to help regulate body functions. mineral An element needed in small amounts for sturdy bones and teeth, healthy blood, and regular elimination of body wastes.

Section 19.2 Healthful Eating Use the Dietary Guidelines from MyPyramid to promote a balanced diet.

Content Vocabulary Academic Vocabulary MyPyramid portion diabetes sodium component refined

MyPyramid and the Dietary Guidelines MyPyramid shows how to make healthful food choices and the portions for each food group. Dietary Guidelines show how to get enough of the right types of foods. MyPyramid A colorful representation of how to make healthful food choices and increase physical activity. portion An appropriate amount of food for one person.

Maintain a Healthy Weight A healthy weight is not too thin or too heavy. Some diseases are linked to being overweight or being too thin. Your doctor can help you determine your best weight. Why should you not compare your weight with that of your friends or other people? 14

Eat Right Eat meals low in fat and cholesterol. Vegetables, fruits, and grains contain nutrients for good health, and they make good snacks. 15

Eat Right Natural sugar is preferable to refined sugar. Some sodium is necessary but you should not add extra salt to your diet. refined Chemically processed to remove impurities. sodium A mineral that helps regulate the amount of fluid in our bodies.

Dining Out Choose foods from all of the food groups. Restaurant portion sizes are often large. Choose nutrient-dense dishes. Limit sauces, dressings, fats, and desserts. 17

Chapter Summary Section 19.1 Nutrients for Health You can have an appetite without being hungry. Eating a diet low in fat and cholesterol can lower your risk for obesity and heart disease. Proteins are needed to build, maintain, and repair your body. Carbohydrates provide energy. Fats provide energy, keep skin smooth, and help your nervous system work. Vitamins, minerals, and water help regulate your body functions. 18

Chapter Summary Section 19.2 Healthful Eating MyPyramid and the Dietary Guidelines help promote a balanced diet. A person who is at a healthy weight is not overweight or underweight. Eating the right foods can help you live a long and healthy life. Vegetables, fruits, and grains are an essential part of a varied and healthful diet. When you dine out, choose your meals carefully. 19

Review Do you remember the vocabulary terms from this chapter? Use the following slides to check your knowledge of the definitions. The slides in this section include both English and Spanish terms and definitions. Start

wellness bienestar One’s best level of health; the quality or state of being in good health. El mejor nivel de salud; la cualidad o el estado de estar en buena salud. Show Definition

nutrient nutriente A substance in food that is important for the body’s growth and maintenance. Sustancia presente en los alimentos que es importante para el crecimiento y el mantenimiento del cuerpo. Show Definition

appetite apetito The desire to eat. El deseo de comer. Show Definition

calorie caloría A unit that measures the energy used by the body and the energy that food supplies to the body. Unidad que mide la energía utilizada por el cuerpo y la energía que los alimentos proporcionan al cuerpo. Show Definition

protein proteína A type of nutrient that is needed to build, repair, and maintain body cells and tissues. Un tipo de nutriente que se necesita para construir, reparar y mantener las células y los tejidos del cuerpo. Show Definition

The building block that makes up proteins. amino acid aminoácido The building block that makes up proteins. El componente básico que forma las proteínas. Show Definition

Any starch or sugar that provides the body with energy. carbohydrate carbohidrato Any starch or sugar that provides the body with energy. Cualquier almidón o azúcar que proporciona energía al cuerpo. Show Definition

Plant material that one’s body cannot digest. fiber fibra Plant material that one’s body cannot digest. Material vegetal que el cuerpo no puede digerir. Show Definition

Foods that contain the entire edible grain. whole grain integral Foods that contain the entire edible grain. Los alimentos que contienen todo el grano comestible. Show Definition

The waxy substance contained in saturated animal fats. cholesterol colesterol The waxy substance contained in saturated animal fats. La sustancia cerosa que contienen las grasas animales saturadas. Show Definition

vitamin vitamina A substance that is needed in small quantities to help regulate body functions. Una sustancia que se necesita en pequeñas cantidades para ayudar a regular las funciones del cuerpo. Show Definition

mineral mineral An element needed in small amounts for sturdy bones and teeth, healthy blood, and regular elimination of body wastes. Elemento que el cuerpo necesita en pequeñas cantidades para mantener la fortaleza de huesos y dientes, la salud de la sangre y la eliminación regular de desechos. Show Definition

osteoporosis osteoporosis A condition in which bones gradually lose their mineral content and become weak. Una condición en la cual los huesos pierden progresivamente su contenido mineral y se debilitan. Show Definition

MyPyramid MiPirámide A colorful representation of how to make healthful food choices and increase physical activity. Una representación colorida de cómo hacer elecciones de alimentos saludables y aumentar la actividad física. Show Definition

An appropriate amount of food for one person. portion porción An appropriate amount of food for one person. Cantidad de comida adecuada para una persona. Show Definition

A condition in which the body cannot control blood sugar properly. diabetes diabetes A condition in which the body cannot control blood sugar properly. Una condición en la que el cuerpo no puede controlar adecuadamente el nivel de azúcar en la sangre. Show Definition

A mineral that helps regulate the amount of fluid in our bodies. sodium sodio A mineral that helps regulate the amount of fluid in our bodies. Un mineral que ayuda a regular la cantidad de líquido en nuestro cuerpo. Show Definition

Enough to meet a need or to qualify for something. adequate adecuado Enough to meet a need or to qualify for something. Suficiente para satisfacer una necesidad o para cumplir algún requisito. Show Definition

Easy to break; fragile; weak. Fácil de romper; frágil; débil. brittle quebradizo Easy to break; fragile; weak. Fácil de romper; frágil; débil. Show Definition

Ingredient; element; part. Ingrediente; elemento; parte. component componente Ingredient; element; part. Ingrediente; elemento; parte. Show Definition

Chemically processed to remove impurities. refined refinado Chemically processed to remove impurities. Procesado químicamente para eliminar impurezas. Show Definition

Nutrition and Wellness End of Chapter 19 Nutrition and Wellness