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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