Download Chapter 7 and 8

Fitness & Nutrition
CHAPTER 7
NUTRITION:
NUTRIENTS: substances in food that provide ____________ and help the
body function or _________ and __________________
The 6 Nutrients
1.
2.
3.
4.
5.
6.
CARBOHYDRATES:
Fiber aids in _____________________ and may help prevent
____________/__________ _____________
Excess stored as __________
What type of carbohydrate do you want most of your energy to come from? _____________
FATS:
SATURATED FATS:
UNSATURATED FATS:
Why do you need fats in your diet?
1. Good source of ___________________
2. __________ body’s organs
3.
4. Forms _____________ on nerves and cell membranes
5.
6.
CHOLESTEROL:
1. HDL2. LDL-
PROTEINS: a class of nutrients made up of ___________ ___________,
which are needed to ____________ and _______________ body structures
Vegetarianism:
What is considered a “Healthy Balance”??
%=
%=
%=
What is the biggest difference between Carbohydrates/Fats/Proteins VS.
Vitamins/Minerals/Water??
VITAMINS:
Vitamin Table
Vitamin
B12
What it does?
Needed to produce _______!!
Necessary for forming _______, and
helps ________ ___________ function
properly
Citrus fruits, __________,
strawberries, green
vegetables, ___________
Vitamin C
Vitamin D
Sources?
Promotes absorption of ________,
needed for strong bones and
_________, produced in the body by
exposure of skin to ____ light
Vitamin E
Helps transport _________, protects
cell membranes from _________ by
reactive oxygen
MINERALS:
inorganic substances that the body _____________ manufacture,
but help regulate many vital body processes
Mineral Table
Mineral
What it does?
Calcium
Copper/Magnesium/
Phosphorus
Sources?
________, dairy, dark green
leafy vegetables, tofu, _____
Needed for development and
maintenance of _____________
Nutrient Deficiency:
What is the most common nutrient deficiency in the United States?
WATER:
How much water should you drink each day?
What are 3 things that water does for the body?
1.
2.
3.
RDA:
Dietary Guidelines for Americans:
Label the six food groups below and the recommended servings for each based on a 2,000Calorie diet.
Describe how to determine the percentage of Calories from fat in food.
What is nutrient density?
Low-nutrient density:
High-nutrient density:
Athletes, Infants, and people who are ill vs. most other people:
QUICK REVIEW
• What can you do to increase your calcium intake?
•
Are healthful snacks low-nutrient or high-nutrient density foods?
•
What vitamins are needed to produce energy from carbohydrates, fats, and proteins?
•
How are health and diet related?
CHAPTER 8
What are 4 things that influence your food decisions?
1.
2. Advertising
3.
4. Time and ______________
Hunger:
Appetite:
Body Composition: compares an individual’s __________ mass % to their ___________ and
_________ mass %
What is the most accurate method to test body composition?
Body Composition Analysis
Height:
_______
Body Fat %
_______
Weight:
_______
Pounds of Fat:
_______
Body Mass
Index: index_______
of __________ in relation
____________
that is used to assess
Age:
BodytoMass
Index: _______
healthy body weight
Overweight:
Obesity: weighing _____% more than one’s recommended weight; excess body fat or adipose
tissue that can cause a ___________ ____________ of health __________________
Why are more Americans becoming overweight and obese?
Basal Metabolic Rate (BMR):
CALORIES CONSUMED=CALORIES BURNED
CALORIES CONSUMED>CALORIES BURNED
CALORIES CONSUMED<CALORIES BURNED
DANGERGOUS WEIGHT-LOSS PRACTICES:
1.)
2.) Diet Pills - _____ safe drug exists; weight is _______________ once the pill is no
longer taken
3.)
4.)
5.) Liquid Formulas – can be ______________ and only should be done under
____________ supervision
EATING DISORDERS:
Anorexia Nervosa – severe weight loss from self-induced _________________
Bulimia Nervosa –
Bingeing – eating of large amounts of food in _________ sitting
What causes digestive problems?
DIGESTIVE PROBLEMS:
Ulcers:
Food Allergies: _______________response to a food that is triggered by the body’s
______________ system
Food Intolerances:
Diarrhea: _____________ bowel movements that are _____________
Constipation:
Cross-contamination: transfer of __________________ from one food
to another
QUICK REVIEW
• What is hunger?
•
What are two reasons why American’s are becoming overweight?
•
What is obesity?
•
When Isaac eats ice cream he experiences gas, cramps, and diarrhea. Is Isaac
experiencing an ulcer, a food allergy, or food intolerance?