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2 Healthful Eating Good nutrition involves eating a variety of healthful foods. Nutrition The study of food and how your body uses the substances in food. Terms to Know Healthful eating means taking in the proper amount of nutrients each day. Nutrition The study of food and how your body uses the substances in food. Nutrients Substances in food that your body needs for energy, proper growth, body maintenance, and functioning. Terms to Know

3 Carbohydrates The starches and sugars found in food. Term to Know Nutrients for Energy There are three energy sources, all of which are nutrients. Carbohydrates are the body’s chief source of energy.

4 Carbohydrates Carbohydrates are classified as: Simple carbohydrates These are sugars found in fruits, candy, cookies and soda. They provide quick energy. Complex carbohydrates These are starches found in vegetables like corn and potatoes, as well as breads, cereals, pastas, rice, and dry beans. They provide sustained energy.

5 Carbohydrates If a person takes in more carbohydrates than their body can use for energy or store as glycogen, the excess glucose is stored as adipose tissue. Adipose tissue Body fat. Term to Know

6 Carbohydrates Dietary fiber is not digestible in humans and thus provides no calories. Dietary fiber A special subclass of complex carbohydrates that has several functions, including aiding the body in digestion. Term to Know

7 Proteins Nutrients that help build, maintain, and repair body tissues. Term to Know Nutrients for Energy There are three energy sources, all of which are nutrients. Proteins serve as a secondary source of energy.

8 Protein Protein is a component of bones, connective tissue, skin, blood, and vital organs. Your body needs protein to: grow, repair, and maintain itself help fight disease supply energy

9 Protein There are 22 different amino acids. Amino acids The building blocks of proteins. Term to Know Your body can manufacture all but nine. These are called essential amino acids because you must get them from the foods you eat.

10 Protein There are two types of proteins found in foods: Complete proteins contain all nine essential amino acids. Animal products such as meats and dairy products are sources of complete proteins. Incomplete proteins lack one or more of the essential amino acids. With the exception of soybeans, plant foods are incomplete proteins.

11 Protein Vegetarians must eat a variety of plant-based foods and dairy products to ensure an adequate intake of complete proteins. Vegetarians Individuals who eliminate meat, fish, and poultry from their eating plans. Term to Know Vegans are vegetarians who also eliminate eggs and dairy products from their diets.

12 Fats Substances that supply a concentrated form of energy and help transport other nutrients to locations in the body where they are needed. Term to Know Nutrients for Energy There are three energy sources, all of which are nutrients. Fats, or lipids, are another type of nutrient that provide energy.

13 Fats The positive properties of fats: Fats supply twice the energy of a gram of carbohydrate or protein. Fats transport and absorb vitamins A, D, E, and K. Fats help regulate the hormone testosterone, which is used to build body tissue. Fats enhance the flavor and texture of foods Fats help satisfy huger because they take longer to digest.

14 Fats The negative properties of fats: Eating too many fats can clog arteries and lead to heart disease. Eating too many fats can lead to certain types of cancer. Fat that is not used as energy is stored as adipose tissue. Excess body fat can lead to unhealthful weight gain and obesity. Excess fat can lead to type 2 diabetes.

15 Fats Fats are classified into three basic types: Saturated Fatty Acids Trans Fatty Acids Unsaturated Fatty Acids

16 Saturated fatty acids Fats that come mainly from animal fats, including butter and lard, and are often solid at room temperature. Term to Know Fats Saturated fatty acids are found in many foods, including fatty meats, cheese, ice cream, whole milk, palm oil, and coconut oil.

17 Trans fatty acids Fats that are formed when certain oils are processed into solids. Term to Know Fats Trans fatty acids are in processed foods such as margarine and shortening. They can often be identified by the words partially hydrogenated in the list of ingredients.

18 Unsaturated fatty acids Fats that are usually liquid at room temperature and come mainly from plant sources. Term to Know Fats Unsaturated fatty acids include corn oil, soybean oil, olive oil, sunflower oil, and some fish oils.

19 Fats Saturated fats and trans fat contain cholesterol. Cholesterol A fatlike substance that is produced in the liver and circulates in the blood. Term to Know Cholesterol circulates through the bloodstream in fat-protein “packages” called lipoproteins.

20 Fats There are two types of lipoproteins. Low-density lipoprotein (LDL) A type of compound that carries cholesterol from the liver to areas of the body where it is needed. Terms to Know High-density lipoprotein (HDL) Low-density lipoprotein (LDL) A type of compound that carries cholesterol from the liver to areas of the body where it is needed. High-density lipoprotein (HDL) A type of compound that picks up excess cholesterol and returns it to the liver. Terms to Know

21 Fats Fats should make up about 20% to 30% of your daily calories. To reduce your fat intake: Limit your use of solid fats. Choose fat-free or low-fat products.

22 Healthful Eating Your body’s energy needs are measured in calories. Calorie The amount of energy needed to raise the temperature of 1 kilogram (about a quart) of water 1 degree Celsius. Term to Know

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