Nutrition Notes Glencoe Health, Pages 250-287

1. Nutrition The process by which your body takes in & uses food

2. Nutrients Substances in food that your body needs to grow, to repair itself, & to supply you with energy.

3. Calorie A unit of heat used to measure the energy your body uses & the energy it receives from food.

4. Healthful foods provide fuel for physical activities, help you stay mentally alert, & keep you looking & feeling your best.

5. Nutrition affects your lifelong health 5. Nutrition affects your lifelong health. Conditions that can threaten your life as you age: Unhealthful weight gain Cardiovascular disease Stroke Type 2 Diabetes Certain Cancers Osteoporosis

6. Hunger The natural physical drive to eat, prompted by the body’s need for food.

7. Appetite The psychological desire for food.

8. People may eat in response to an emotional need: Stressed Frustrated Lonely Sad Boredom

9A. Family & Culture Eat most meals at home? Eating certain foods

9B. Friends Pizza after school? Opportunity to try to new foods

9C. Time & Money Busy schedules Choose foods that are quick & easy to prepare Expensive steaks

9D. Advertising Influence your decisions about food

Nutrients

10. Carbohydrates Starches & sugars found in foods, which provide your body’s main source of energy

3 Types of Carbohydrates Simple Carbohydrates Complex Carbohydrates Fiber

11A. Simple Carbohydrates Sugars found naturally in foods & added to processed foods Fructose Lactose

11B. Examples of Simple Carbs Fruits Bread Dairy products Bakery Products Honey Maple syrup Cold cereals

11C. Complex Carbohydrates Starches Long chains of sugars linked together

11D. Examples of Complex Carbs Grains Bread Pasta Beans Potatoes

11E. Fiber Tough complex carb that the body cannot digest Help you feel full Reduce risk of cancer, heart disease & Type 2 Diabetes

11F. Examples of high-fiber foods Fruits Vegetables Whole grains Nuts Seeds Legumes

12A. Proteins Nutrients the body uses to build & maintain its cells & tissues

12B. Examples of high-protein Foods Animal sources: Meat Eggs Dairy products Soy

13A. Fats Provide a concentrated form of energy. Unused calories from fats are stored as body fat.

13B. Unsaturated Fats May lower risk of heart disease

13C. Examples of Unsaturated Fats Vegetable oils Nuts Seeds

13D. Saturated Fats May increase risk of heart disease

13E. Examples of Saturated Fats Meat Dairy products Plant oils (palm, coconut)

13F. Trans Fats Formed by hydrogenation (causes vegetable oil to harden) Fats become more saturated Can raise cholesterol in blood Increase risk for heart disease

13G. Examples of Trans Fats Margarine Snack foods Packaged baked goods (cookies & crackers)

13H. Cholesterol Waxy, fatlike substance Excess can build up on insides of arteries

14. Vitamins Compounds found in foods that help regulate many body processes Vitamins A,B,C,D,E,K, Folic acid

15A. Minerals Elements found in food are used by the body Examples: Calcium Phosphorus Magnesium Iron

15B. Osteoporosis Condition in which the bones become fragile & break easily Common in women over 50 Eat calcium-rich foods now!

16. Functions of Water Move food through digestive system Digest carbs & protein Transport nutrients Remove waste Cool body through perspiration Cushion eyes, brain & spinal cord Lubricate joints

17A. Dietary Guidelines for Americans Set of recommendations about smart eating & physical activity for all Americans

17B. Make smart choices from every food group.

17C. Find your balance between food & activity.

17D. Get the most nutrition out of your calories.

“My Pyramid” has changed to “My Plate”

19. Teens should be physically active for 60 minutes almost every day to avoid unhealthy weight gain.

20. Healthful Snacks Fresh fruit Cut-up vegetables String cheese Unsalted nuts Air-popped popcorn Fat-free yogurt Bread sticks

21A. Watch portion sizes.

21B. Pay attention to how foods are prepared.

21C. Add fresh vegetables or fruits.

21D. Go easy on toppings.

21E. Don’t drink your calories.

22. Items on a food label Name of food product Amount of food in package Name & address of company Ingredients Nutrition Facts panel