Download Chapter 14 Student Notes

Name ______________________________________ Date _______________ Period _________
Chapter 14…Healthful Eating
Student Notes
Nutrients
The nutrients that keep your body ___________________ properly are divided into six major classes:
______________
_______________
______________
_______________
______________
_______________
Carbohydrates
Carbohydrates are the ________________ sources of energy in your diet. Most carbohydrates come
from _________________. There are three kinds of carbohydrates: __________________,
_________________, and ____________________.
Sugars are _________________ carbohydrates found in foods such as milk, fruits, _______________, and
cookies.
____________________ are often called complex carbohydrates. Cereals, bread, rice, ________________,
and starchy vegetables are good sources of ____________________. The starches must be converted into
___________________ sugars during _______________________.
_______________ is a complex carbohydrate. Although your body cannot _______________ fiber, you
need fiber in your diet. This is because fiber provides roughage that ___________________ the normal
activity of your intestines. Fiber _______________ food through your body and helps your body get rid of
___________________________________.
Proteins
Proteins are a nutrient found in every _____________. They are needed for __________________,
maintenance, and _______________ of body tissues. Proteins are made up of amino acids. Your body uses
proteins to produce ___________________ and ______________________.
These help the body _____________________ its chemical balance and _______________ antibodies to
fight infections.
You may need extra protein
1. if you are recovering from an ______________ or illness to help replace and
______________________ cells and
2. when you are ______________________ to build new cells.
There are two classes of proteins:
Complete proteins-supply all the ___________________ your body needs. They come from foods that
come from ________________ such as meat, poultry, fish, milk, cheese, and eggs.
Incomplete proteins-sources that provide __________________ of the amino acids your body needs. The
foods that provide incomplete proteins are _________________ sources such as dried beans, peas, and nuts.
When these foods are _____________________ with foods that are complete proteins, all the
____________________ proteins are provided. Examples of these foods are macaroni and cheese and a
_________________________ sandwich.
________________________ consumed beyond the body’s needs are stored in the body as
________________.
PHS Ch 14 Student Nutrition Notes, Page 1 of 6
Fats
Fats provide slightly more than twice as much ________________ per unit of _________________
as carbohydrates and proteins. Fat is _____________________ beneath the surface of the skin to
___________________ the body from _________________ and temperature changes. Fat
_________________ and _________________ the organs in your body from injury. Fat in the diet is used
to help the body ________________________________ and use some vitamins.
There are two classes of fats:
Saturated fats-_________________ at room temperature; usually comes from ______________________.
Unsaturated fats- are most often _______________ at room temperature; usually come from
______________________ sources.
Cholesterol-a ______________ substance found in every body cell. It helps to make important
____________________ including sex hormones and vitamin ______. Excessive cholesterol in the blood
can form __________________________ on the inside of blood vessels and blood ________________ can
be restricted or blocked completely. A heart ________________ can result.
Minerals
Minerals are _________________ substances needed for building tissues and regulating
_____________ functions. They are an _________________ part of bones, teeth, and red blood cells.
Minerals also _______________ in proper functioning of muscles and ______________ and in the clotting
of blood.
Various minerals that the body utilizes include:
Mineral
Sources
Calcium & Phosphorus
Usually added to drinking water source
Iodine
Organ meats, lean meats, dried beans & peas, dark
green leafy vegetables and eggs
Sodium
Meat, fish, poultry, whole grains and some legumes
Others: copper, potassium, chlorine, magnesium
and selenium
Vitamins
Vitamins are ___________________ substances needed in _________ amounts for normal
_______________ and the maintenance of good health. They are like ___________________ of the body
processes. Vitamins are necessary to _____________ the other nutrients to do their work.
Vitamins can be divided into two groups:
Fat-Soluble Vitamins are vitamins that can be _________ in your body in fatty tissues and in the
____________. These vitamins are A, D, E and K.
Water-Soluble Vitamins are not ___________ in the body to a great extent.
PHS Ch 14 Student Nutrition Notes, Page 2 of 6
Fat-Soluble Vitamins
Vitamins Uses
A
D
Sources
Liver, whole and fortified milk products, and
fish oils; orange fruits and vegetables
Helps absorb calcium and phosphorus and
deposit them into cells; aka ‘the sunshine
vitamin’
Vegetable oils, whole grain cereals, liver, and
green leafy vegetables
Spinach, cabbage, eggs and liver; about half is
made in human digestive tract
Water-Soluble Vitamins
Vitamin Uses
Obtain energy from foods, helps nervous
system function properly
Briboflavin
B-12
B-niacin
Obtain energy from foods, healthy skin, good
digestion proper functioning of the nervous
system
Helps hold body cells together, keeps the
walls of the blood vessels strong, heals
wounds & fight infections
Sources
Pork, legumes, whole grain & enriched grain
products
Meat, fish, poultry, eggs & dairy products
Meat, poultry, fish, nuts, dried beans, and
whole grain & enriched grain products
Fresh fruits & vegetables; leafy green
vegetables
Citrus fruits, strawberries, cantaloupe,
peppers, broccoli & tomatoes
Water
Water is one of the most _________________ nutrients. Over _______________ of the body’s
weight is water. As a ________________ part of blood and tissue fluid, water helps ________________
nutrients to the cells. It also carries ___________________ products from the cells. Water
______________ in digestion and regulates body temperature.
It is important to drink ____________ to _________ glasses of water each day. You get additional
_____________ from the foods you eat.
You can get the water your body _______________ from drinking other beverages in addition to water.
However, ______________ your intake of soft drinks and fruit punches. These are high in
_______________ sugars.
You should also __________________ drinking large amounts of caffeinated beverages, such as
______________, ___________, and __________. Excessive intake of caffeine has been linked to such
symptoms as anxiety, restlessness, and _______________________.
PHS Ch 14 Student Nutrition Notes, Page 3 of 6
Recommended Nutrient Allowances (RDA)
These were established to help you determine your daily nutrient ____________. The Dietary Reference
Intakes (RDIs) outline nutrient requirements for each __________ and for several ____________ groups.
Allowances include needs for ________________, protein, and many vitamins and mineral.
The Dietary Guidelines for Americans -help people choose healthful diets.
 Aim for a _______________ weight.
 Be physically _______________ each day.
 Let the Pyramid guide your ______________ choices.
 Choose a _______________ of grains daily, especially whole grains.
 Choose a variety of fruits and vegetable ______________.
 Keep food ______________ to eat. (Follow ______________ safety measures-clean, separate,
cook, and chill.)
 Choose a diet that is _____________ in saturated fat and cholesterol and moderate in
______________ fat.
 Choose beverages and foods to moderate your ________________ of sugars.
 Choose and _________________ foods with less salt.
 If you drink alcoholic beverages, do so in ___________________.
*****Refer to the Food Guide Pyramid.
Eating Disorders
Many people have poor eating habits. However, an eating disorder is an _____________________
eating pattern that actually threatens a person’s ____________________. Two common eating disorders are
anorexia nervosa and bulimia nervosa. These disorders are ________________ as well as physical
illnesses. They often involve ____________________ view of food and body __________________ and
unnatural _____________ of weight gain.
Anorexia nervosa is an eating disorder in which a person __________________ eating; sometimes to the
point of _______________________. No matter how much weight they lose, they still see themselves as
__________.
Effects:
Body temperature ______________
Females may _________________ menstruating
________________ becomes dry
Hair becomes ____________
____________________ damage
Loss of _______________ and muscle tissue
Severe cases-___________________
Even those that recover may have permanent physical ___________________________.
Bulimia nervosa is also known as the ______________-purge syndrome. These people go on eating
__________________, consuming excessive amounts of ___________________; then take steps to avoid
weight gain such as ____________________ by vomiting or take ____________________ or diuretics
(repeated at least ________________ a week).
Effects:
Frequent vomiting can erode the ________________ and irritate the esophagus
Imbalances of body _______________ can damage the heart and kidneys
PHS Ch 14 Student Nutrition Notes, Page 4 of 6
View: Dying to Be Thin
Complete questions to video.
Read the case study…The Story of Mary and Jenny. (handout TA 103)
Compare the sister’s food selections for a day with the good groups and number of servings recommended
in the Food Guide Pyramid.
Draw conclusions as to why Mary and Jenny are sick.
Buying Information
______________ Pricing
Shows the ___________ per standard unit of weight or measure; used to _________________ prices
among brands, package ____________, and product ___________.
Open Dating: a way you can judge the ___________________ of perishable foods.
o ____________ date- canned foods; tells when the food was ___________________.
o _____________ date- dairy products & cold cuts; this is the ____________ day a
store should ___________ the product (allowing for _________________ time at
home)
o ______________ date- bread & baked goods; the end of _________________
quality, but can be _____________ beyond this date
o ____________________ date- yeast and baby formula; the ______________ day a
product should be _____________ or _____________________
Components of a Food Label:
According to government regulations, every label ____________ include:
 The ______________________ name of the product and its ______________, such as whole,
sliced, or whole.
 The net __________________ or net __________________________
 The _________________ and ________________ of the manufacturer, packer, or distributor
 A ____________ of ingredients which must be listed on the label in descending order by
_______________________
 Food _______________________-substances that are _________________ to food for a
specific purpose (examples are _________________, _____________ and vinegar)
Nutritional Fact Panel must include:
1. Serving ______________
2. Servings per ______________________
3. Calories
 Calories from ____________ helps consumers meet dietary guidelines (no more than
__________% of their calories from ______________).
4. Nutrient information
 Only two vitamins, ______ and ______ and two minerals, calcium and iron, are required.
Listing of any other ________________ or ________________ is voluntary.
5. Footnote with Daily Values for 2,000 and 2,500 _______________ diets
6. Quick Guide to % DV (daily value)
 __________% or less is LOW
 __________% or more is HIGH
PHS Ch 14 Student Nutrition Notes, Page 5 of 6
Universal Product Code
 A _______________ of lines, bars and/or numbers that contains _______________
and _____________________ information.
Terms:
___________________- a term used to describe a ________________ product that has nutrients
________________ back to it that were ______________ during processing.
____________________- a term used to describe a food product that has had nutrients added to
_________________ its nutritional value.
PHS Ch 14 Student Nutrition Notes, Page 6 of 6