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Transcript
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?