Nutrition

What does “You are what you eat!” mean?

1. List the 6 classes of nutrients Carbohydrates Fats Protein Vitamins Minerals Water

All of these diseases can be How does eating a balanced diet today effect how you feel in the future? What you eat during your teens can affect your risk of developing obesity, heart disease, diabetes, osteoporosis and cancer when you are in your 30’s, 40’s or 50’s. All of these diseases can be affected by your diet.

3. Which 3 nutrients give us energy? Carbohydrates Fats Protein

4. What are calories and how many do each of the above nutrients have per gram? Calories are how we measure how much energy a food has. Carbohydrates = 4 calories per gram Protein = 4 calories per gram Fats = 9 calories per gram

5. What are the 2 types of carbs and what is an example of each? Complex Carbohydrates = Starches Ex: Bread, pasta, rice Simple Carbohydrates = Sugars Ex: chocolate, candy

6. If carbohydrates are not used for energy, what happens to them? Carbs are the first calories burned for energy. If they are not used they are stored in your body as fat.

7. Why is fiber so important in keeping us healthy? Fiber keeps your intestines healthy Prevents constipation May help prevent colon cancer and heart disease Increases the amount of fluid in your digestive system.

8. Fats are also divided into 2 groups, name them and an example of each. Saturated Fats: fats that are solid at room temperature. ex: lard (crisco), butter Unsaturated Fats: fats that are liquid at room temperature. ex: cooking oils

9. What is cholesterol and what does is do in our bodies? Cholesterol combines with molecules to circulate in the blood. It is needed to make Vit. D, cell membranes & certain hormones. Our body produces some cholesterol but we get most of it from our diets.

LDL is the GOOD cholesterol HDL is the BAD cholesterol.

10. How is protein used in our body? It helps the body build new cells and repair existing ones. It helps with muscle development. It is burned for energy after the Carbs are gone.

11. What is Protein made up of? Amino Acids There are 20 different types of amino acids but only 9 essential ones.

12. What is the difference between complete proteins & incomplete proteins? Complete proteins contain the 9 essential amino acids Incomplete proteins do not contain all the essential amino acids

13. What are the 2 classes of vitamins? What is the difference? Fat soluble vitamins Dissolve in fat and can be stored in the body

Dissolve in water and are not stored in the body. Water soluble vitamins Dissolve in water and are not stored in the body. The body uses what it needs then gets rid of the rest.

14. What do minerals do for our body? Minerals help build and repair tissues. Needed for enzyme activity Needed for bone formation.

15. What is nutrient deficiency? Nutrient Deficiency occurs when our body does not have enough of the 6 nutrients needed to function properly. Without enough nutrients certain body functions may not function properly and could weaken certain organs.

Our body is made up of 60% water. 16. What percent of your body is water? Why is it so important for our body? Our body is made up of 60% water. Water is needed for every body function, without the proper amount of water certain body functions may not perform as they should.

17. How much water should you have a day? At least eight 8oz glasses of water each day! It’s important to drink more water than you lose!

18. What is dehydration and how can it be dangerous? Dehydration occurs when the body does not have enough water. Dehydration can interfere with both mental and physical performance. Early symptoms might be fatigue, loss of appetite, dry eyes. Dehydration could lead to death.

19. What are the ABC’s of good health? AIM for fitness a healthy base BUILD CHOOSE sensibly

20. What makes a food “junk food”? Is all “junk food” bad for us? healthy or junk depends on how many nutrients it provides relative to how many calories it contains. Junk food is only a problem if it makes up a large part of your diet.

Is snacking bad??? Snacking isn’t bad if done right. If done right is can increase your nutrient intake and help you maintain a healthy weight. Eating smaller amounts of food (with nutritional value) throughout the day vs 3 large meals a day can actually be better for your metabolism.

22. How do our dietary needs change as we get older? Nutrient needs change with each stage of life, infancy, childhood, adolescence & adulthood As you get older you have to watch your intake of calories because your metabolism slows down. The more active you are the more calories you need.

& minerals are needed to 23. Why do pregnant women need more energy and protein than non-pregnant women? To help meet energy needs, expectant mothers need about 450 additional calories. More protein, vitamins & minerals are needed to aid in the development of the baby.

What does it mean to be vegetarian What does it mean to be vegetarian? What is a big concern for vegetarians? A vegetarian is one who does not eat animal products. They may limit their intake of animal foods such as meats, poultry, fish, dairy foods and eggs They may not get enough protein without meat in their diet .