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

2. Nutrients
Substances in food that your body needs to grow, repair itself, and supply you with energy.
Proteins
Vitamins
Carbohydrates
Water
Fats
Minerals

3. Carbohydrates Complex- starches (grains, breads, pastas)
Starches and sugars found in foods which provide
your body’s main source of energy.
3 types of carbohydrates
Simple – sugars (honey, syrup)
Complex- starches (grains, breads, pastas)
Fiber –complex carbohydrate that the body cannot digest ( fruits, veggies, whole grains) Aids in digestion
45 to 65 percent of your calories should be carbs
Carbohydrates, Proteins, and Fats all provide energy to the body.

4. Proteins
Nutrients that the body uses to build and maintain its cells and tissues.
Made of amino acids
Basic building blocks of your body cells
Maintain muscles, ligaments and tendons
Provide energy to your body
10 to 15 percent of your total daily calories
Examples are: Meat, eggs, dairy, grains,
nuts, and seeds.

5. Fats Nutrients that provide energy. Three main types:
Unsaturated – “Good fat” found in vegetable oils, nuts, and seeds.
Saturated – fat found mostly in animal based foods. Too much can increase your risk of heart disease. (cholesterol- a waxy, fatlike substance)
Trans fats – Fats formed by hydrogenation. Hardened oils, margarine.
Role – Provide a concentrated form of energy. Important for brain development, blood clotting, and controlling inflammation. Help maintain healthy skin and hair. Fats also absorb and transport fat soluble vitamins(A,D,E,K) through the bloodstream.

6. Vitamins
Compounds found in food that help regulate many body processes. Water soluble – Vitamins that dissolve in water and pass easily into the bloodstream during digestion. The body does not store them and are removed by the kidneys. (Vitamin C, and B) Fat soluble – Vitamins that are stored in the body for later use. (Vitamins A, D, E, K). Can be harmful if they build up in the body in large quantities.

7. Minerals
Elements found in food that are used by the body. Minerals cannot be produced by the body but must come from food. Examples : Calcium – used for bone health Phosphorus- maintains healthy bones Iron- supports immune system Magnesium – maintain muscle and nerve function

8. Water The Most Essential Nutrient.
It is essential for most body functions.
Roles –
Moves food through the digestive system
Digests carbohydrates and proteins
Transports nutrients and removes waste
Stores and releases heat
Cools the body
Cushions the eyes, brains and spinal cord
Lubricates the joints

9. 5 Food Groups
Fruits – Choose whole fruits that provide fiber. Vegetables- Vary your veggies. Different colors. Grains – Make half your grains “whole.” Proteins – Lean proteins Dairy – Low fat and calcium rich foods * Choose nutrient dense foods that have a high ratio of nutrients to calories.

10. Food Safety Foodborne illness – another name for food poisoning
Signs and symptoms – High fever, vomiting or diarrhea, blood in stool, signs of dehydration
Minimize the risks by –
Clean – Wash and dry hands frequently. Wash cutting boards, dishes, and utensils with hot soapy water. Rinse fruits and vegetables.
Separate – Raw meat, poultry, seafood, eggs. Separate to avoid contamination. Use separate cutting boards when preparing.
Cook – Heat food to a high enough temperature to kill pathogens that cause foodborne illnesses.
Chill – Refrigerate or freeze meats, poultry and perishables. Frozen foods should be thawed safely before cooking.
Food Sensitivities
Food Allergy- A condition in which the body’s immune system react to substances in some foods. (Allergy to milk, eggs, nuts, shellfish)
Food intolerance – A negative reaction to food that doesn’t involve the immune system. (Lactose intolerance)

11. Maintaining Healthy Body Weight
Body mass index and body composition help you judge whether your weight is healthy.
Key terms:
BMI – Body Mass Index – a measure of body weight relative to height.
Overweight – Heavier than the standard weight range for your height.
Obesity – Having an excess of body fat.
Underweight – Below the standard weight range for your height.
Manage Weight
Target a Healthy Weight- Learn your ideal weight from a healthcare professional.
Set a realistic goal - Get regular physical activity, Eat nutritious, nutrient dense foods.
Personalize your plan- include foods you like in your eating plan
Write your goals
Evaluate your progress- Track your weight

12. Body Image and Eating Disorders
Body Image – The way you see yourself. Eating Disorders – Extreme, harmful, eating behaviors that can cause serious illness or even death. Anorexia Nervosa- A disorder in which an irrational fear of weight gain leads people to starve themselves. Signs – Avoiding food and meals, eating only small amounts, counting calories of all food, exercising excessively, weighing themselves repeatedly. Bulimia Nervosa – A disorder that involves cycles of overeating and purging, or attempts to rid the body of food. Signs- Regular binges followed by forced vomiting or taking laxatives. Binge Eating Disorder- A disorder in which people overeat compulsively. Can lead to obesity.