1. Nutrition & Wellness

2. Vocabulary  Nutrition: the process by which the body takes in and uses food  Calories: units of heat that measure the energy used by the body and the energy that foods supply to the body  Nutrients: substances in food that your body needs to grow, repair itself, and supply you with energy  Hunger: natural physical drive that protects you from starvation  Appetite: a desire, rather than a need, to eat - Appetite is a learned response, not something you are born with - Appetite is a learned response, not something you are born with

3. Importance of Good Nutrition  Enhances your quality of life  Helps prevent disease  Provides you with the calories you need for maximum energy  Provides your body with the nutrients it needs to look your best

4. Reason People Eat  Hunger- the stomach walls contract and send signals to the brain that your body needs food  Appetite- eating to be sociable or eating because you smell something good. Is your appetite leading you to obesity?  Emotions- people tend to eat more or less when they feel stressed, frustrated, or depressed

5. Influences on Food  Culture  Family & Friends  Advertising - Advertisers tell you their product is low in fat, but when you read the food label it is high in calories - Advertisers tell you their product is low in fat, but when you read the food label it is high in calories - They spend millions of dollars persuading you to buy their product, telling you it will make you look good - They spend millions of dollars persuading you to buy their product, telling you it will make you look good  Time & Money  Emotions - Eating to relieve tension, or losing your appetite if you are upset - Eating to relieve tension, or losing your appetite if you are upset

6. Carbohydrates  Carbohydrates: the starches and sugars present in foods  CHO- Starches and sugars found in foods  Body converts all carbs to glucose- a simple sugar that is the body’s main source of energy  If excess CHO are consumed and not used, it’s stored as adipose tissue, or FAT  TWO TYPES  SIMPLE- sugars (fructose in fruit, lactose in milk, maltose in grain, sucrose in table sugar) - Easily digested into the bloodstream - Easily digested into the bloodstream  COMPLEX- Complex—starches (rice, grains, nuts, legumes and tubers (potatoes) - Takes longer to digest into the bloodstream - Takes longer to digest into the bloodstream

7. Fiber  Fiber: an indigestible complex carbohydrate that is found in the tough stringy parts of vegetables, fruits, and whole grains  Helps move waste through the digestive system and helps prevent intestinal problems like constipation  Eating fiber throughout your life may reduce the risk of heart disease  Eat 20-35 grams of fiber each day

8. Proteins  Proteins: nutrients that help build and maintain body cells and tissues  Made up of chains of building blocks-  AMINO ACIDS- substances that make up body proteins - 13 made by the body - 13 made by the body - 9 are essential because they must come from food that you eat - 9 are essential because they must come from food that you eat  TWO TYPES  Complete - contains essential Amino Acids (all animal products  Incomplete- lacks some of the essential amino acids ( foods derived from seeds of plants)

9. Fats & Cholesterol  Lipids- fatty substances that don’t dissolve in water  TWO TYPES - Saturated (animal fats & tropical oils) - Saturated (animal fats & tropical oils) - Unsaturated (vegetable fats) - Unsaturated (vegetable fats)  Role of Fats - carry vitamins A, D, E, & K into the blood and serve as sources of linoleic acid (not made in the body- essential for growth and healthy skin) - carry vitamins A, D, E, & K into the blood and serve as sources of linoleic acid (not made in the body- essential for growth and healthy skin)  Cholesterol- produced in the liver of all animals- so its found only in foods of animal origins

10. Vitamins & Minerals  Vitamins: regulate many vital processes  TWO TYPES - Water soluble- dissolve in water and easily pass through into the bloodstream- excess are excreted into urine - Water soluble- dissolve in water and easily pass through into the bloodstream- excess are excreted into urine - Fat soluble- absorbed and transported by fat- stored in the body’s fat tissue, liver, and kidneys - Fat soluble- absorbed and transported by fat- stored in the body’s fat tissue, liver, and kidneys - Excess buildup of these can have a toxic effect - Excess buildup of these can have a toxic effect  Minerals: substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes - Calcium, iron, iodine, copper, and others - Calcium, iron, iodine, copper, and others

11. Water  This nutrient makes up the greatest % of your body  Regulator and vital to every body function  Carries nutrients to cells  Carries waste from cells  Lubricates joints  Helps body cool down  Uses about 10 cups of water per day  Consume half your body weight in ounces (180lb person=90 oz of water) Consume about 64 oz. of water each day

12. Healthful Eating  Make smart choices from every group  Find a balance between food and physical activity: Aim for a healthy weight, be physically active for at least 60 min. a day, increase the intensity or amount of time of you are physically active  Get the most nutrition out of your calories

13. MyPyramid  Make half your grains whole  Vary your veggies  Focus on fruits  Get your calcium-rich foods  Go lean with protein

14. Good Eating Patterns  Breakfast is the most important meal of the day  When you wake up your body needs a new supply of energy  Skipping this meal may cause you to overeat later in the day  Good snacks- whole-grain products, fruits, and vegetables  When you go out to eat watch the portion sizes  Most restaurants give you meals much larger than the recommended serving sizes

15. Vocabulary  Food additives: substances intentionally added to food to produce a desired effect  Food allergy: condition where the body’s immune system reacts to substances in some foods  Food intolerance: a negative reaction to a food or part of food caused by a metabolic problem, like the inability to digest parts of certain foods or food components  Food borne illness: food poisoning  Pasteurization: the process of treating a substance with heat to destroy or slow the growth of pathogens  Cross-contamination: the spreading of bacteria or other pathogens from one food to another

16. Food Sensitivities  Food Allergies - Body’s immune system overacts to substances in some foods - Body’s immune system overacts to substances in some foods - Body produces antibodies for defense against these substances - Body produces antibodies for defense against these substances  Food Intolerance - Negative reaction to a food or ingredient in food that is not related to the body’s immune system - Negative reaction to a food or ingredient in food that is not related to the body’s immune system Ex: lactose intolerant Ex: lactose intolerant

17. Food borne Illness  CAUSES -Comes from eating food that has come into contact with contaminants (bacteria, parasites, or virus) -Comes from eating food that has come into contact with contaminants (bacteria, parasites, or virus)  SYMPTOMS - nausea, vomiting, diarrhea, and fever - nausea, vomiting, diarrhea, and fever  MINIMIZE RISKS - Buy undamaged products - Buy undamaged products - Properly store foods - Properly store foods - Pre-preparation- properly thaw meat - Pre-preparation- properly thaw meat - Cooking - Cooking - Serving- never leave foods at room temperature for more than 2 hours - Serving- never leave foods at room temperature for more than 2 hours - Leftovers- refrigerate within two hours - Leftovers- refrigerate within two hours

18. Ch. 6 Maintaining a Healthy Weight  Calories- units used to measure energy  To maintain your weight you have to have energy balance: the calories you consume must equal the calories you burn  3,500 calories= 1 pound  Calories burned: -Factors- growth, age, gender, size (taller vs. shorter), metabolic rate -Factors- growth, age, gender, size (taller vs. shorter), metabolic rate

19. Determining Your Weight  Body mass index (BMI): a ratio that allows you to assess your body size in relation to your height and weight  To find your BMI: 1. Body weight x 703 2. Height (inches) x Height (inches) 3. Divide answer from step 1 by step 2

20. Weight Problems  Obesity: having an excess amount of body fat  People who are obese have a higher risk for hypertension, diabetes, high blood cholesterol, arteriosclerosis, and cancer  Obesity is very common in the U.S.

21. Overweight  Overweight: a condition where a person is heavier than the standard weight range for his or her height  15% of teens are overweight  To avoid being overweight and obese:  Get at least 60 min. of exercise Eat a balanced diet with nutrient- dense foods and beverages  daily  Avoid foodborne illnesses by washing your hands frequently and keeping surfaces where food is kept clean  44lb baby (6mths old)>>>>>>

22. Underweight  Underweight: a condition where a person is less than the standard weight range for his or her height  May not be consuming enough calories and nutrients for health and growth  Could lead to fatigue and a decreased ability to fight illness

23. Physical Activity & Weight Management  Benefits of regular physical activity:  Helps relieve stress that often leads to over- or under eating  Promotes a normal appetite response, which helps you gain, lose, or maintain weight  Increases self-esteem Research shows that regular physical activity combined with healthy eating habits is the most efficient and healthy way to manage your weight Research shows that regular physical activity combined with healthy eating habits is the most efficient and healthy way to manage your weight

24. Fad Diets  Fad Diets: weight-loss plans that are popular for only a short time  Hard to stick with because they limit food variety  Don’t offer info on healthy eating patterns  Fail to provide the body with the nutrients it needs for health and growth  Weight that is lost on these diets is usually regained

25.  Liquid Diets  Replaces all of their food intake with a special liquid formula  Does not meet energy needs- leaves the dieter fatigued  Does not provide body with fiber and needed nutrients  Can cause serious health problems & even death  Fasting  Means not eating  May become dehydrated  Deprives your body of energy Diet Pills  Work by suppressing appetite  Can cause drowsiness, anxiety, a racing heart, and more  Could be addictive

26.  Weight cycling: the repeated pattern of loss and regain of body weight  Common in people who follow fad diets  Slow and steady weight loss is the best strategy Weight Cycling

27. Eating Disorders  Eating disorder: an extreme, harmful eating behavior that can cause serious illness or even death  Could be brought on by mental/emotional factors such as poor body image or perfectionism  90% with an eating disorder are female  1% of females age 16-18 have this illness

28. Anorexia Nervosa  Anorexia Nervosa: a disorder where the irrational fear of becoming obese results in severe weight loss from self- imposed starvation  symptoms include- extremely low calorie intake, obsession with exercise, emotional problems, an unnatural interest in food, distorted body image, & denial of an eating problem  Health Consequences  Women could stop menstruating  Loss of bone density  Reduction in organ size  Irregular heartbeat that can lead to cardiac arrest and sudden death  For treatment they can stay at a clinic or hospital to regain weight and strength

29. Bulimia Nervosa  Bulimia: a disorder where some form of purging or clearing of the digestive tract follows cycles of overeating  symptoms include- distorted body image and unnatural interest in food  Health Consequences  frequent vomiting & diarrhea can lead to dehydration, kidney damage, and irregular heartbeat  The vomiting destroys the teeth & damages stomach tissue & the esophagus

30. Binge Eating Disorder  Binge eating disorder: a disorder where you consume huge amounts of food at one time but do not try to purge  Health Consequences  results in unhealthful weight gain   could lead to type 2 diabetes, heart disease, and stroke  gallbladder problems  high blood pressure  high cholesterol

31. Sports Nutrition  Athletes need to make sure they stay hydrated- drink several cups of water two hours before and 15 min before a heavy workout  Dehydration can lead to an imbalance of electrolytes  Electrolytes: minerals that help maintain the body’s fluid balance  Rehydration: restoring lost body fluids  It is important to rehydrate after physical activity and competition

32. Vegetarianism  Vegetarian: a person who eats mostly or only plant foods  Benefits  cuts out saturated fats and cholesterol which reduces their risk of cardiovascular disease and some cancers  may consume more fruits and vegetables- which reduce other health problems  Must eat a variety of incomplete proteins  Get calcium from other sources like vitamin D  Vegan: a vegetarian who eats only plant foods

33. Supplements  Dietary supplement: a non-food form of one or more nutrients  Can be in pill, capsule, or powder form  Must be used carefully  Megadose: a very large amount of a dietary supplement  Taking a megadose of certain vitamins can be toxic  Herbal supplement: a chemical substance from plants that may be sold as a dietary supplement

34. Nutrition Throughout Life  Pregnant Women  avoid tobacco, alcohol, and other drugs  folate- can prevent spinal defects  iron- increased blood volume makes it needed  calcium- build the bones and teeth  Infants and Young Children  Breastfeeding is best way to feed infants  Variety of foods provides energy and nutrients that a child needs for growth  Older Adults  Follow the recommendations in the Dietary Guidelines