Download Chapter 5 Notes Lesson 1 The Importance of Good Nutrition

Chapter 5 Notes
Lesson 1
The Importance of Good Nutrition
1) What is nutrition?
The process by which the body takes in and uses food
2) What is a calorie?
Units of heat that measure the energy used by the body and the energy that foods supply
to the body
3) What are nutrients?
Substances in food that your body needs to grow, to repair itself, and to supply you with energy
Hunger and Appetite
4) What is the difference between hunger and appetite?
Hunger is the physical need for food
Appetite is psychological desire for food
Food and Your Environment
5) How do family, friends, and peers affect food choices?
Family - Adults plan your meals
Friends and Peers - Can influence you to try new foods
6) How do cultural and ethnic backgrounds affect food choices?
The country your family comes from impacts the choice of food by generation
7) How does convenience and cost affect food choices?
How much money a person has
How busy people are
How lazy people are
Cooking knowledge
8) How does advertising affect food choices?
Advertisers spend millions of dollars to influence your food decisions
Nutrition Throughout the Life Span
9) What are the benefits of proper nutrition?
Provides nutrients you need for growth and development
Gives you energy
Enables you to stay mentally alert
You feel good
You look your best
Prevents unhealthful weight gain
Prevents obesity
Prevents type 2 diabetes
Lowers risk of disease, stroke, cancer, and osteoporosis as you get older
Chapter 5
Lesson 2
Carbohydrates
10) What is a carbohydrate?
The starches and sugars present in foods
11) How many calories per gram are in carbohydrates?
4
12) How do carbohydrates help the body function?
The preferred source of energy
13) How much of your diet should come from carbohydrates?
55 - 60 percent
Simple and Complex Carbohydrates
14) What is a simple carbohydrate?
Sugars
Fructose - from fruit
Lactose - from milk
Sucrose - from sugar cane and sugar beets (refined to make table sugar)
15) What is a complex carbohydrate?
Starches
Whole grains
Potatoes
Pasta
Breads
Cereal
Rice
16) How does the body use complex carbohydrates?
The body must break down the complex carbohydrates into simple carbohydrates before it can
use them for energy
The Role of Carbohydrates
17) What is the process by which the body uses and stores carbohydrates?
The body converts all carbohydrates to glucose (energy)
Glucose that is not used right away is stored in the liver and muscles as glycogen
When more energy is needed, your body converts the glycogen back to glucose
18) What happens when your body takes in too much carbohydrates?
Your body converts and stores the excess as body fat
Fiber
19) What is fiber?
An indigestible complex carbohydrate found in the tough stringy parts of vegetable, fruits, and
whole grains
20) How does fiber maintain and improve health?
Helps move waste through the digestive system
Proteins
21) What are proteins?
Nutrients that help build and maintain body cells and tissues.
Made of long chains of substances called amino acids.
22) How many calories per gram are in protein?
4
23) How many amino acids can your body manufacture?
11 out of 20
24) What is an essential amino acid?
The 9 amino acids that your body cannot manufacture.
You must get these from the foods you eat.
Complete and Incomplete Proteins
25) What is a complete protein?
Contain adequate amounts of all 9 essential amino acids.
26) What are good sources of complete proteins?
Fish
Meat
Poultry
Eggs
Milk
Cheese
Yogurt
Many soy products
27) What is an incomplete protein?
Lack 1 or more of the essential amino acids.
28) What are sources of incomplete proteins?
Beans
Peas
Nuts
Whole grains
29) Is the combination of incomplete proteins equivalent to complete proteins?
Yes, over the course of a day.
Rice and beans
Peanut butter and bread
Fats
30) What are fats?
A substance that does not dissolve in water
A type of lipid
31) How many calories per gram are in fats?
9
32) What are fatty acids?
Molecules made of carbon atoms, with pairs of hydrogen atoms, and a single
oxygen atom
33) What is an essential fatty acid?
Fatty acids that the body cannot produce
Saturated and Unsaturated Fatty Acids
34) What are saturated fatty acids?
They hold all the hydrogen atoms it can
Usually solid at room temperature (animal fats and tropical oils)
(Beef, pork, egg yolks, and dairy are higher than chicken and fish)
35) What are unsaturated fatty acids?
Has at least one place hydrogen can be added.
Usually liquids at room temperature (vegetable fats)
36) What percent of your daily calorie intake should be fat?
20 - 30 percent
The Role of Cholesterol
37) What is cholesterol?
A waxy lipidlike substance that circulates in the blood.
38) What is the role of cholesterol?
Make cell membranes
Make nerve tissue
Produce vitamin D
Produce bile (helps digest fats)
39) Why is excess cholesterol unhealthy?
Excess is deposited in arteries and arteries of the heart
Increase risk of heart disease
Cholesterol is hereditary
Cholesterol levels rise as people age
Vitamins
40) What is a vitamin?
Compounds that help regulate digestion, absorption, and metabolism
of other nutrients
41) What is a water-soluble vitamin?
Dissolve in water and pass easily into the blood during digestion
The body does not store these vitamins
Need to replenish them regularly through foods you eat
42) What are some water-soluble vitamins?
Vitamin C
Protects against infection
Vitamin B1
Converts glucose to energy
Vitamin B2
Produce energy from:
Carbohydrates
Proteins
Fats
Niacin
Maintenance of body tissues
Vitamin B6
Amino acid and carbohydrate
metabolism
Folic acid
Normal red blood cells
reduce risk of
birth defect
Vitamin B12
Production of red blood cells
normal growth
Citrus, tomatoes, broccoli
Whole grains
Dairy, spinach
Dairy, meat, whole grains, peanut butter
Whole grains, meat, fish, vegetables
Nuts, orange juice, green vegetables
Animal products
43) What is a fat-soluble vitamin?
Absorbed, stored, and transported in fat
Stored in fatty tissue, liver, and kidneys
44) What are some fat-soluble vitamins?
Vitamin A
Maintains skin tissue
Strengthens tooth enamel
Keeps eyes moist
Helps eyes adjust to darkness
Vitamin D
Bone and tooth development
Vitamin E
Vitamin K
Oxygen transport
Slows effect of aging
For blood clotting
Dairy, green vegetables, carrots
Milk, eggs, cereal, sardines, salmon, beef
Produced in skin exposed to ultraviolet rays
Vegetable oils, apples, peaches, nuts
Spinach, broccoli, eggs, cabbage, tomatoes
Minerals
45) What are minerals?
Substances that the body cannot manufacture but that are needed for forming healthy bones
and teeth and for regulating many vital body processes
46) What are some minerals?
Calcium
Building material of bones
and teeth
Phosphorous
Combines with calcium for
bones and teeth
Cell metabolism
Magnesium
Carbohydrate metabolism
Bone growth
muscle contraction
Iron
Red blood cells
Chapter 5
Dairy, leafy vegetables,
Dairy, peas, beans, meat, fish, poultry, eggs,
broccoli, whole grains
Whole grains, milk, dark green leafy
vegetables, nuts
Meat, shellfish, poultry, peanuts, egg yolks
Lesson 3
Dietary Guidelines for Americans
47) What is the Dietary Guidelines for Americans?
Recommendations for healthful eating and active living
It ensures a variety, balance, and moderation of food choices
Lowers risk of disease
48) What are the ABC's of good health?
Aim for fitness
Build a healthy base
Choose sensibly
49) What does it mean to aim for fitness?
Aim for a healthy weight
Be physically active each day
50) What does it mean to build a healthy base?
Build a healthy eating plan by using the food guide pyramid
Make your food choices carefully
Choose a variety of foods in each category
Keep food safe to eat
51) What does it mean to choose sensibly?
Choose a diet that is low in saturated fat and cholesterol
Choose foods and beverages that moderate your intake of sugars
Choosing and preparing foods with less salt
The Food Guide Pyramid
52) What is the food guide pyramid?
(Draw and label)
Healthful Eating Patterns
53) What are the primary elements of a healthy eating plan?
Variety
Moderation
Balance
54) Why is breakfast such an important meal?
Improves mental and physical performance
Reduces fatigue later in the day
Perform better in school
Miss fewer days of school
Maintain a healthy weight
Skipping leads to overeating later in the day
Nutrition snacks
55) Why are candy, potato chips, and soda considered poor nutritional choices?
They contain a lot of calories, but very few nutrients
They are high in fat and added sugars
Eating Out, Eating Right
56) How can a person make healthful choices when eating out?
Portion sizes
Be aware of fried foods
Be aware of foods with mayonnaise, butter, or high-fat sauces
Order foods that are baked, grilled, or broiled
Get sauces on the side
Chapter 5
Lesson 4
Nutrition Labeling
57) What are the nutrition facts on labels?
See page 131 (figure 5.7)
Ingredients List
58) How does the order of ingredients on a Nutrition Facts panel help consumers?
The ingredients are listed in decending order with the greatest amout on top
Product Labeling
59) Nutrient content claims
Light or Lite Calories reduced by at least one third
Sodium reduce by at least one half
Less 25% less of a nutrient or calories
Free No amount of total fat, saturated fat, cholesterol, sodium, sugars, or calories
More 10% more of the daily value
High, Rich In, or Excellent Source Of 20% more of the daily value
Lean Meat, poultry, fish, or shellfish that has less than 10 grams of total fat, less
than 4 grams of saturated fat, and less than 95 mg of cholesterol
per 3 ounce serving
60) Open dating
Expiration date Freshness date Pack date Sell-by date -
The last date you should use the product
The last date the food is considered to be fresh
The on which the food was packaged
The last date the product should be sold.
(You can store and use a product after its sell-by date)
Food Sensitivities
61) What is the difference between food allergies anf food intolerances?
Food allergies - The body responds to proteins as if they were foreign invaders
(Peanuts, tree nuts, eggs, wheat, soy, fish, shellfish)
Food intolerances - The inability to digest parts of certain foods
(Milk - lactose, Wheat - gluten)
62) What is a foodborne illness?
Food poisoning
(Contaminated with pathogens)
63) What are ways food can become contaminated with pathogens?
Pathogens can be spread by an infected person (Communicable disease)
Animals raised or caught for food may harbor disease-causing organisms in their tissue
(Must be pasteurized)
Minimizing Risks of Foodborne Illness
64) How can cross contamination be avoided?
Clean Wash hands, use clean surfaces, wash food
Separate - Do not put raw food together
Do not put cooked food on plate that had raw food
Cook 160 degrees for ground beef
170 degrees for poultry
145 degrees for fish
Chill Cold temperatures slow the multiplication of bacteria
Refrigerate at 40 degrees or lower
Freeze at 0 degrees