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UNIT 3 – NUTRITION
Chapter 10 & 11
Chapter 10 – Nutrition for Health
I.
The Importance of Nutrition
a. Nutrition – ____________________________________
_______________________________________________
b. Nutrients – ____________________________________
_______________________________________________
c. Calories – _____________________________________
_______________________________________________
d. Nutrition affects your lifelong health. Eating a variety of
healthful foods can help you avoid unhealthful weight
gain and diseases.
e. Hunger – ______________________________________
_______________________________________________
f. Appetite – _____________________________________
_______________________________________________
g. Food & Emotions
i. Recognize patterns of eating when emotions are in
charge
ii. Do you eat b/c of stress? Boredom? Depressed?
h. Environmental factors
i. Family and Culture
ii. Friends
iii. Time and money
iv. Advertising
II.
Nutrients
a. Ways your body uses nutrients
i. __________________________________________
ii. __________________________________________
iii. __________________________________________
iv. __________________________________________
v. __________________________________________
b. Carbohydrates – starches and sugars; made up of
carbon, hydrogen, and oxygen
i. Preferred source of energy
ii. __________________________________________
iii. Need _________% kcal/day – mainly complex CHO
iv. Simple CHO (sugars)
1. _____________________________________
2. _____________________________________
3. _____________________________________
4. _____________________________________
v. Complex CHO (starches) – whole grains, seeds,
nuts, legumes
vi. Fiber – the indigestible complex CHO found in
vegetables and fruits
1. helps move waste through the digestive
system
2. helps prevent intestinal problems and
constipation; may reduce heart disease
3. 25-35 g/day
vii. Role of Carbohydrates
1. Body converts all CHO to glucose – simple
sugar & chief source of energy
2. Glucose not used right away is stored in the
liver and muscle as glycogen
3. When you take in more CHO than can be
stored; it’s converted to fat
c. Protein – nutrients help build and maintain its cells and
tissues
i. __________________________________________
ii. Amino acid – building block of protein
1. _____ total amino acids
2. _____ essential – must come from food you
eat
iii. Complete protein – contains all 9 essential amino
acids; fish, meat, poultry, eggs
iv. Incomplete protein – lack some amino acids;
derived from plants
v. Role of Protein
1. Builds new cells & tissues
2. Makes enzymes, hormones, and antibodies
a. Enzymes – control rate of chemical
reaction
b. Hormones – regulate activity of cells
c. Antibodies – ID and destroy disease
causing organisms
vi. Can be used as an energy source, but doesn’t
convert as quickly as carbohydrates
vii. Teen boys 14-18 – consume _____g/day
viii. Teen girls 14-18 – consume _____g/day
ix. Between _________ % of total daily calories should
come from protein
d. Fats
i. Lipid – fatty substance that does not dissolve in
water
ii. __________________________________________
iii. Fatty acids – _____________________________,
long chains of carbon with pairs of hydrogen
iv. Unsaturated fat – _________ at room
temperature; vegetable fat (olive, canola, soybean,
corn oil); reduce heart disease
v. Saturated fat – usually _________________
at room temperature; holds all the hydrogen it can;
animal fat, tropical oils (palm, coconut), dairy fat;
high intake can increase heart disease
vi. Trans fat - formed by a process called
hydrogenation – ___________________________;
found in stick margarine, snack foods, packaged
foods; raise total cholesterol which increase chance
of heart disease
vii. Role of Fats
1. essential fatty acids are important for brain
development, blood clotting, and controlling
inflammation
2. Transport vitamins A, D, E, K
3. Source of linoleic acid – fat needed for growth
and healthy skin
4. Add flavor, texture
5. Satisfy hunger longer
viii. Role of cholesterol
1. Waxy lipid like substance that circulates in
blood
2. Uses small amount to make cell membranes
and nerve tissues, produce hormones, vitamin
D, and bile
3. Levels rise with age
ix. Consume < __________________ % of daily
value
e. Vitamins – compounds that help regulate many vital
body processes, including digestion, absorption, and
metabolism of other nutrients
i. Total of 13
ii. Water soluble
1. ________________________________
2. Dissolve in water and pass easily in blood
during digestion
iii. Fat soluble
1. Absorbed, stored, transported in fat; stored in
fat tissue, liver, and kidney
2. Excess buildup can be toxic
3. ________________________________
f. Minerals – inorganic substances the body cannot
manufacture but that are needed for forming healthy
bones and teeth and for regulating vital body processes
i. Calcium – build bones & teeth
1. osteoporosis – a condition in which the
bones become fragile and break easily
2. most common in women > 50
ii. Phosphorus – with Ca gives rigidity to bones, cell
metabolism, proper acid-base balance in blood
iii. Magnesium – enzyme activator related to CHO
metabolism
iv. Iron – RBC’s oxygen-carbon dioxide transport
system, infection resistance
g. Water
i. __________________________________________
ii. __________________________________________
iii. __________________________________________
iv. __________________________________________
v. __________________________________________
vi. __________________________________________
vii. Teen girls – 9 cups/day
viii. Teen boys – 13 cups/day
III.
Healthy Food Guidelines
a. Dietary Guidelines for Americans – set of
recommendations for healthful eating and active living
b. ABC’s of good health – will insure variety, balance, &
moderation
i. A: __________________________________
1. Aim for a healthy weight
2. Be physically active each day
ii. B: __________________________________
1. MyPyramid – an interactive guide to
healthful eating and active living
2. Best Choices
a. Focus on fruits – fresh fruits instead of
fruit juices
b. Vary your veggies
c. Calcium rich foods – low fat dairy
d. Make ½ your grains whole
e. Go lean with protein
f. Limit certain foods – processed, salty
iii. C: __________________________________
1. Choose diet low in saturated fat and
cholesterol
2. Choose beverages and foods to moderate
sugar intake
3. Choose to prepare foods with less salt
c. Eat low fat, low saturated fat, and low cholesterol
i. __________________________________________
ii. __________________________________________
iii. __________________________________________
iv. __________________________________________
v. __________________________________________
vi. __________________________________________
vii. __________________________________________
d. Eat moderate sugar
i. Learn where sugar comes from
ii. Identify the sugar
e. Eat moderate sodium
i. Less than ________________ mg/day
ii. Season with herbs, spices
iii. Taste before you salt
f. Eat nutrient-dense foods – a high ratio of nutrients to
calories
g. Eating patterns
i. Need breakfast – better mental/physical
performance
ii. Satisfy ALL food groups
iii. Snacking – healthy snacks keep you going in
between meals
iv. Eating out
1. watch portion size
2. pay attention to how foods are prepared
3. add fresh vegetables and fruits
4. go easy on toppings
5. don’t drink your calories
IV.
Nutrition Labels and Food Safety
a. The Label
i. Name of the food
ii. Amount of food in package
iii. Name of company that makes, packages, or
distributes the product
iv. The ingredients
v. The Nutrition Facts panel
1. Serving size
2. Servings per container
3. Calories per serving; calories from fat
4. nutrients
5. vitamins & minerals
6. footnote
7. percent daily value
b. Ingredient list
i. Listed in descending order
ii. __________________ – intentionally added to
produce desired effect; enhance flavor, color
1. aspartame – ___________________________
2. olestra – ______________________________
iii. Enriched foods – nutrients lost during processing
are added back
iv. Fortification – addition of nutrients not naturally
there
c. Nutritional Label claims
i. Free – no amount
ii. Low – eat food regularly w/o exceeding your daily
limits
iii. Light – calories decreased by 1/3; fat by ½
iv. Reduced - 25% less calories
v. High, Rich In – 20% > daily value
vi. Good Source of - provides 10-19 % of DV of
minerals, vitamins, protein, or fiber
vii. Healthy – low in fat, sodium, cholesterol; also must
provide at least 10% DV of vitamin A, vitamin C,
iron, calcium, protein, or fiber
viii. Lean – 10g < total fat; < 4g saturated fat; < 95mg
cholesterol for a 3oz serving
d. Open dating
i. Sell by date – last day store should sell it; can’t
guarantee freshness
ii. Expiration – last date to use
iii. Freshness – thought to be fresh
iv. Pack – when packaged, doesn’t give consumer
indication of freshness
e. Food Safety
i. __________________ – food poisoning, may
result from contaminated food
ii. Causes of food born illnesses
1. Animals caught for meat that are not
pasteurized
2. __________________ – process of
treating a substance with heat to destroy or
slow the growth of a pathogen
3. Bacteria from infected animals
a. Salmonella
b. s. aureus
c. Clostridium perfringens
d. E. coli
e. Clostridium botulinum
iii. Botulism – disease from improperly canned foods,
can be very fatal
iv. Symptoms: nausea, vomiting, diarrhea, fever
v. Minimize risks
1. clean foods and area
a. cross contamination – spreading of
bacteria from one food to another
b. wash everything (food, surface, utensils,
hands)
2. separate foods
3. cook thoroughly
a. ground beef – 160*F
b. poultry – 170*F
c. fish – 145*F
4. chill – put leftovers in refrigerator ~ 2 hours
after cooking
f. Food sensitivities
i. __________________ – condition which body’s
immune system reacts to substances in food
ii. __________________ – can be caused by food
additives; negative reaction to a food or a pert of
food caused by a metabolic problem, such as
inability to digest parts of certain foods or food
components