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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