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Micronutrients
Term to Know
Vitamins
Because vitamins and minerals
are nutrients needed in tiny
amounts, they are known as
micronutrients.
Vitamins don’t contain calories, so
they don’t provide energy.
Micronutrients
that help control
body processes
and help your
body release
energy to do
work.
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Micronutrients
Vitamins are classified in two ways:
Fat-soluble vitamins (including A, D, E, and K)
can be stored in the body.
Water-soluble vitamins (including C and B
complex) are not stored in your body.
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Micronutrients
Term to Know
Antioxidant
Some vitamins and minerals
exhibit antioxidant properties.
They protect cells from injury and
reduce the risk of cancer, heart
disease, and premature aging.
Substances that
protect body
cells, including
those of the
immune system,
from damage.
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Micronutrients
Term to Know
Minerals
Minerals such as calcium,
potassium, sodium, and iron, help
your body function.
Like vitamins, minerals do not
contain calories or supply your
body with energy.
Substances that
the body cannot
manufacture but
that are needed
for forming
healthy bones
and teeth and for
regulating many
vital body
processes.
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Micronutrients
Calcium, potassium, and sodium are minerals
that are classified as electrolytes.
Electrolytes help maintain normal heart rhythm
and control the body’s fluid balance.
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Micronutrients
Minerals help your body function.
Calcium helps build and maintain strong bones.
Potassium aids in normal muscle contractions and in
the sending of nerve impulses that control the
movement of muscles.
Sodium helps maintain the fluid balance inside and
outside cells and helps nerve impulse transmission.
Iron is part of the hemoglobin in red blood cells,
which carry oxygen from the lungs to all cells.
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Water
Drinking water is essential for these reasons:
It regulates body temperature.
It carries nutrients to cells.
It aids in digestion and elimination.
It is key to many bodily chemical reactions.
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Phytonutrients
Term to Know
Phytonutrients
A simple plant-based food may
contain several hundred
phytonutrients.
Health-promoting
substances
found in plant
foods.
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Dietary Supplements
Vitamins and minerals are
available in dietary supplement
form.
Term to Know
Dietary
supplement
A nonfood form
of one or more
nutrients.
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The Foods You Eat
Foods that are good for you can also taste good.
There are easy-to-use tools that can help you
determine if your food choices are nutritious.
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Dietary Guideline for Americans:
The Dietary Guidelines for Americans identifies ten
guidelines for healthy-eating and living, the ABCs
of good health:
A im for fitness
B uild a healthy base
C hoose sensibly
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Dietary Guideline for Americans:
Aim for fitness
Aim for a healthy weight.
Be physically active each day.
Build a healthy base
Let the Food Guide Pyramid guide your food choices.
Choose a variety of grains daily, especially whole grain.
Choose a variety of fruits and vegetables daily.
Keep food safe to eat.
Choose sensibly
Choose a diet that is low in saturated fat and cholesterol
and moderate in total fat.
Choose beverages and foods to moderate your intake of sugars.
Choose and prepare foods with less salt.
Avoid alcoholic beverages.
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The Foods You Eat
The Food Guide Pyramid shows a
range of servings for the different
food groups you need to eat each
day to achieve and maintain good
health.
Term to Know
Food Guide
Pyramid
A visual guide
to help make
healthful food
choices.
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The Food Guide Pyramid
The recommendations in the
Food Guide Pyramid are
based on Dietary Reference
Intakes (DRI).
Term to Know
Dietary
Reference
Intakes (DRI)
Daily nutrient
recommendations
for healthy people
of both genders
and different age
groups.
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The Food Guide Pyramid
This Pyramid is referred to in the Dietary Guidelines for
Americans.
Fats, Oils, and Sweets
Use sparingly.
Milk Group
3–4 servings for teens
2–3 servings for adults
Meat and Beans Group
2–3 servings
Vegetable Group
3–5 servings
Fruit Group
2–4 servings
Grains Group
6–11 servings
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The Food Guide Pyramid
For good nutrition:
Try to stay within serving ranges for each
food group.
Eat at least the minimum number of servings
to get enough nutrients.
Control portion sizes. When you feel full, stop
eating.
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Nutrition Facts
By reading the Nutrition Facts
panel, you can compare different
food products, make wise choices,
and get an idea of what and how
much you are consuming.
Term to Know
Nutrition Facts
panel
Provides a
thumbnail
analysis of a
food’s calories
and nutrient
content for one
serving.
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Developing Healthful Eating Habits
Good nutrition comes from an eating plan that
has variety, moderation, and balance.
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Developing Healthful Eating Habits
Breakfast is important for these reasons:
Breakfast replenishes your body’s energy supply.
Breakfast improves your physical and mental performance.
Breakfast is important for maintaining a healthy weight.
Breakfast may help you avoid overeating later in the day.
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Developing Healthful Eating Habits
A healthful eating plan includes nutritious
snacks that provide extra energy and nutrients.
When choosing snacks, select whole-grain
products, fruits, and vegetables.
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Keeping Food Safe to Eat
Handling and preparing food safely
will prevent foodborne illness.
Term to Know
Foodborne
illness
Illness that
results from
consuming food
contaminated with
disease-causing
organisms, the
poisons they
produce, or
chemical
contaminants.
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Keeping Food Safe to Eat
To prevent cross-contamination,
wash your hands, cutting boards,
and countertops with hot, soapy
water before and after food
preparation.
Term to Know
Crosscontamination
The spreading of
bacteria or other
pathogens from
one food to
another.
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Keeping Food Safe to Eat
Follow these food safety guidelines to prevent
foodborne illnesses:
Clean
Separate
Cook
Chill
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Food for Performance Fitness
There are two key factors to achieving high
performance fitness levels:
Appropriate physical training
Eating wisely
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Food for Performance Fitness
Term to Know
Pre-event meal
Proper sports nutrition begins
before the competitive event
with the pre-event meal.
The last full meal
consumed prior
to a practice
session or the
competitive
event itself.
The pre-event meal should
consist primarily of foods high
in complex carbohydrates.
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Food for Performance Fitness
When participating in day-long events it is
important to eat at intervals to renew energy and
rehydrate throughout the day.
Choose foods that have complex carbohydrates.
Drink plenty of fluids to replace those lost
through perspiration.
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Food for Performance Fitness
Following a high-intensity workout or
competition, you need to eat foods that will
promote restoration.
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Food for Performance Fitness
There are three phases to post-event eating:
Phase 1: Drink Fluids
Phase 2: Have a Snack
Phase 3: Eat a Meal
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Risks of Supplements
Term to Know
Ephedrine
Ephedrine may lead to heatrelated injury, heart problems,
and even death.
A compound that
increases the
rate at which the
body converts
calories to
energy.
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Risks of Supplements
Term to Know
Creatine
Creatine is especially risky for
teens because the long-term
effects on growth and
development are unknown.
A supplement
that increases
muscle size
while enhancing
the body’s ability
to use protein.
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Risks of Supplements
Term to Know
Androstenedione
Androstenedione has serious
health risks. Its use may increase
the risk of heart disease.
A chemical agent
that aids the body
in its production of
testosterone.
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