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Unit 1: Nutrition Mrs. Henderson Lifetime Wellness Name:_________________________________________ Do Now: Answer the following question in complete sentences: How will Nutritional education help us break cycles? _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ Guided Notes: The Nutrient Groups I. What is a Nutrient? A. A nutrient is a substance in food that allows bodily processes to ________________________. B. Put simply, a nutrient is _______________________ for the body. C. Some examples of bodily processes:_______________________________________________ ________________________________________________________________________________________ D. A unit of ________________________ produced by ___________________ is called a _____________________________. E. The six classes of nutrients are ____________________________, _______________________, ________________________________________, _______________________________, _______________, and ____________________________. II. Proteins A. Proteins provide energy for growth, and the _________________________ of body tissues. B. Amino Acids: Building blocks of _________________________. 1. Our bodies need ________ amino acids to function properly. 2. Our bodies can produce 11 of these ________________ __________________. 3. The ________ amino acids that your body cannot produce are called _______________________ amino acids. 4. You must get these essential amino acids from ___________________. C. Complete Protein 1. Protein that contains all ______________ of the essential amino acids. 2. All complete proteins come from ________________________ sources except for one, which comes from the _______________________ plant. 3. 5 examples of complete proteins: ______________________________________ ________________________________________________________________________________ D. ________________________________ Protein 1. Protein that does NOT contain all of the essential amino acids 2. Comes from ___________________ sources. 3. 5 examples of incomplete proteins:____________________________________ ________________________________________________________________________________. 4. You can get all ________ essential amino acids by eating one food with ____________________________ protein, or several different foods with incomplete proteins. 5. Define vegan:____________________________________________________________ ____________________________________________________________________________ 6. Define vegetarian:______________________________________________________ ____________________________________________________________________________ III. Carbohydrates A. Nutrient that serves as the main source of _________________________ for the body. 1. Nutrients that include sugars, ______________________________ and fibers. 2. Nutrients are literally ____________________________ for the body. Just like cars can’t run without _____________, we can’t run without _________________________. 3. When you eat, your body breaks the nutrients from your food into _____________________ so that it can easily be transferred through the bloodstream to all parts of the body. This sugar is called ___________________. B. Simple Carbohydrates 1. Simple carbohydrates are made up of __________________________. 2. This means that simple carbohydrates turn into sugar or _______________________ immediately after they enter the body. 3. That is why simple carbohydrates give you a __________________ burst of energy that doesn’t last. 4. Most of the ____________________________ food we eat is full of simple carbohydrates. 5. There are ______ sources for simple carbohydrates that occur in nature. These are _________________________, ___________________________, and ___________________________. C. ______________________________ Carbohydrates 1. Provides the body with _________________ - _____________________ energy. 2. Consist of ________________________ and fibers. 3. Most of your daily calories should come from complex carbohydrates 4. ______________________ a. Nutrient found in wheat that helps to produce _______________ movements. It is vital for regulating the digestive system. b. Good sources of fiber include: ____________________________________________________________________ ____________________________________________________________________. 5. Starch a. Starches are made and stored in __________________________. b. They _______________________ in the body and convert to longlasting energy. That means you stay full for longer! c. Starches are high in calories. d. Good sources of starch include: ____________________________________________________________________ ____________________________________________________________________. 6. If you have the choice between a complex carbohydrate with more calories than a simple carbohydrate with fewer calories, which should you choose and why? ___________________________________________ ____________________________________________________________________________ ____________________________________________________________________________. IV. Fats A. The body needs fat to store energy, keep us ____________________, and provide ________________________________. B. Saturated fat 1. Usually _______________________ at room temperature 2. Comes from _____________________________ sources 3. Sources for saturated fat: ______________________________________________ 4. ________________________________: fat-like substance found in the body, but also in food. C. _________________________________ Fat 1. Usually __________________________ at room temperature 2. Found in _________________________ and fish D. Hydrogenation 1. A man-made process by which oils are turned into solid, unnatural fats. 2. Packaged foods are often high in hydrogenated oils. 3. Examples of hydrogenated substances: ____________________________________________________________________________. E. Which type of fat is the healthiest? _______________________________________________ F. Which should you stay away from all together? _________________________________ G. What problems arise when there is too much fat in the diet? __________________ ____________________________________________________________________________________________ ___________________________________________________________________________________________. V. Vitamins A. Vitamins do not have direct nutritional value by themselves. They simply ___________________ and help the body process the other nutrients: proteins, ____________________, and fats. B. Vitamin A: Good for eyes, skin, and hair. C. Vitamin B: Good for ______________ functions. D. Vitamin C: Good for cell formation. E. Vitamin D: Helps with bone and _______________ formation F. Vitamin K: Good for metabolism. G. In order to get enough vitamins from your food, make sure to eat lots of ___________________________ and _____________________________ fruits and veggies. H. If you had absolutely no access to natural fruits and veggies, where could you get your vitamins? ___________________________________________________________________ VI. Minerals A. Minerals are nutrients found in food that aid the body in important __________________________ ____________________________, such as _____________________________________, metabolism, and digestion. B. Macro minerals: Needed in _____________________ amounts. 1. _____________________________ a. Essential for the care and maintenance of the ___________________, including teeth. b. The skeleton is constantly repairing itself chemically, and calcium is a vital part of that process. c. Good sources of calcium include leafy greens, __________________, and ______________________. 2. Magnesium a. Vital for _________________ replication and energy production. One of the most important minerals! b. Used in at least __________ chemical reactions that occur daily in the body. c. Sources of Magnesium: leafy greens, nuts, _________________, whole grains 3. Phosphorus a. Used for ______________ development and hormone activations b. One of the only minerals used by every cell in your body c. Sources of Phosphorus: dairy, lean meats, _________________ 4. __________________________ a. Balances body fluids, regulates blood sugar, controls nerve impulses b. While sodium is needed in large amounts, the American diet is still overwhelmed with sodium. Too much sodium is very damaging to the ________________________. c. Because salt _________________________ food, it’s found in most packaged foods 5. Potassium a. Regulates heartbeat, produces energy, converts blood sugar into ___________________________ b. Good sources of potassium: ______________________________, baked potato skins, raisins and prunes, bran and wheat C. Micro-Minerals: Needed in ______________________ amounts. Micro minerals are also called ___________________ minerals. 1. ____________________: Used for blood formation and immune function 2. Fluorine: Used for _______________________ and bone health 3. Iodine: Used for thyroid function 4. In order to get enough micro-minerals, eat plenty of fresh fruits and veggies! Lean meats work too! 5. What are some examples of lean meats? ______________________________ ________________________________________________________________________________ 6. What’s the quickest way to tell by LOOKING at a plate of food whether it is healthy or not? _______________________________________________ VII. Water A. Water is the most important nutrient of all. You can live without all of the others for months, but without water, you cannot live more than _____ _________________.