1. Coach Schneider Unit 5

2.  Protein ◦ Needed for growth, and to build and repair body tissues  Complete Protein ◦ Contains all the essential amino acids  Essential amino acids ◦ 9 amino acids body cannot produce

3.  Incomplete Proteins ◦ Protein from a plant source that doesn’t contain all of the essential amino acids ◦ 3 Categories  Grains (whole grains, pastas, and corn)  Legumes (dried beans, peas, and lentils)  Nuts and seeds.  Amino Acids ◦ Your body needs 20 amino acids to function properly ◦ Body only produces 11 of these

4.  Nutrient that is the main source of energy  Simple Carbohydrates ◦ Sugars that provide quick energy ◦ Provide calories but few vitamins and minerals  Complex Carbohydrates ◦ Starches and fibers (Most calories in diet should be from here)  Starch ◦ Made and stored in plants ◦ Provide long lasting energy

5.  Glucose ◦ Complex carbohydrates, are changed by saliva and other digestive juices to a simple sugar  Glycogen ◦ Stored in muscles ◦ When you need energy, glycogen is converted to glucose  Fiber ◦ Part of grains and plant foods that cannot be digested

6.  Two types of fibers ◦ Soluble  Reduce levels of cholesterol  Oatmeal, beans, and barley ◦ Insoluble  Binds with water to help produce bowel movements  Reduced risk of colon cancer  Wheat products, leafy vegetables, and fruits

7.  Nutrient that provides energy and helps the body store and use vitamins  No more than 30% of daily caloric intake should come from fats  Saturated Fat ◦ Found in dairy products, solid vegetable fat, and meat and poultry ◦ Solid in room temperature  Cholesterol ◦ Fat like substance made by the body and found in certain foods

8.  Unsaturated ◦ Obtained from plant products and fish  Trans-fatty acids ◦ Fatty acids that are formed when vegetable oils are processed into solid fats, such, as margarine or shortening  Hydrogenaiton

9.  Nutrient that helps the body use carbohydrates, proteins, and fats  Fat-Soluble ◦ Dissolves in fat and can be stored in the body (A, D, E, K)  Water-Soluble ◦ Dissolves in water and cannot be stored by the body in significant amounts (C, B)

10.  A – keeps eyes, hair, and skin healthy. ◦ Dairy products, fruits, and green and yellow vegetables  D – aids in formation of bones and teeth ◦ Meat and dairy products  E – helps form and maintain cells ◦ Green vegetables and whole-grain cereals  K – necessary for normal blood clotting ◦ Leafy green vegetables and cheese

11.  C – strengthens blood vessel walls, strengthens immune system and aids in iron absorption ◦ Found in citrus fruits, green leafy vegetables, potatoes and tomatoes  Vitamin B complex  B (1) – Thiamin ◦ Necessary for function of nerves ◦ Whole-grain cereals and breads, poultry and eggs

12.  B (2) – Riboflavin ◦ Helps body use energy ◦ Milk, eggs, whole-grain cereals, breads and leafy vegetables  B (3) – Niacin ◦ Improves circulation, sex and stress hormones ◦ Yeast, wheat germ, fish and dairy products  B (6) – Pyridoxine ◦ Helps body use fat, and take in protein ◦ Leafy green vegetables, whole-grain cereals and breads

13.  B (9) – Folacin ◦ Hemoglobin formation in red blood cells ◦ Green vegetables, liver, whole grain cereals and breads  B (12) - Cobalamin ◦ Necessary for formation of red blood cells ◦ Meat and dairy products

14.  Nutrients that regulate many chemical reactions in the body  Macro Minerals ◦ Minerals that are required in amounts greater than 100mg ◦ Calcium – builds bones and teeth ◦ Sodium ◦ Potassium – keeps fluids balanced in cells ◦ Phosphorus – builds bones, teeth, and cells ◦ Magnesium –necessary for chemical reactions during metabolism

15.  Trace Mineral ◦ Minerals that are needed in very small amounts  Copper ◦ Necessary for production of hemoglobin in red blood cells ◦ Red meat, liver, sea food, poultry, nuts  Iodine ◦ Necessary for production of the thyroid gland hormone ◦ Iodized salt, milk, cheese, fish, whole-grain cereals and bread

16.  Iron ◦ Aids red blood cells in transporting oxygen ◦ Liver, red meats, fish, eggs, legumes, whole grains  Manganese ◦ Aids in synthesis of cholesterol and normal function of the nerve tissue ◦ Whole grain products, leafy green vegetables, fruits, legumes, nuts  Zinc ◦ Necessary for digestive enzymes and healing ◦ Seafood, red meats, milk, poultry, eggs, whole grain cereals and breads

17.  Supplements that contain extracts or ingredients from the roots, berries, seeds, stems, leaves, buds, or flowers of plants.  Creatine ◦ Amino acid made in the liver, kidneys, and pancreas ◦ Found naturally in meat and fish ◦ Popular dietary supplement ◦ Used to build muscle mass ◦ Use with caution – believed to cause abnormal liver and kidney function, high blood pressure, cramping, dizziness, diarrhea, and nausea

18.  Protein Supplements ◦ Taken orally, intended to compliment ones diet and not considered food. ◦ Used to build muscle ◦ Excess in body is turned into fat

20.  Nutrient involved in all body processes  Makes up basic part of blood, helps with waste removal, regulates body temperature, and cushions the spinal cord and joints  Makes up more than 60% of body mass  Carries nutrients to all the body cells and waste products from cells to the kidneys  Leaves the body in the form of urine and perspiration

21.  Dehydration ◦ Condition in which the water content of the body has fallen to an extremely low level ◦ Caused by lack of water intake, a dry environment, fever, vomiting, or diarrhea ◦ Signs include – dizziness, fatigue, dry mouth, weakness, flushed skin, headache, blurred vision, difficulty swallowing, dry skin, rapid pulse, and frequent urination

22.  Panel of nutrition information required on all processed foods regulated by the FDA  Nutrition Facts ◦ Title of the information panel required on most foods  Serving Size ◦ Listing amount of food  Servings per container  Percentage Daily Value ◦ Portion of daily amount of a nutrient provided by one serving of food

23.  Ingredients ◦ Listed by weight  Dates ◦ “Sell By” – last date by which the product should be sold (it can be stored past this date) ◦ “Best If Used By” – date by which product should be used to ensure quality ◦ “Expiration Date” – date after which product shouldn’t be used

24.  Low Fat – must have 3g of fat, or less per serving  Lean – must have less than 10g of fat, 4.5g of saturated fat, and no more than 95mg of cholesterol per serving  Light – must have 1/3 calories or no more than half the fat or sodium of regular version  Cholesterol Free – less than 0.5mg of cholesterol and 2g of fat or less of saturated fat per serving

25.  Free – no or little amount of product  Fresh – must be raw, unprocessed, no preservatives, or never been frozen or heated

26.  Bread, Cereal, Rice and Pasta ◦ 6-11 servings  Vegetable Group ◦ 3-5 servings  Fruit Group ◦ 2-4 servings  Milk, Yogurt and Cheese ◦ 2-3 servings  Meat, Poultry, Fish, Dry Beans, Eggs and Nuts ◦ 2-3 servings