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Chapters 6,7,8 Health Chapter 6, Section 1 The Integrated Body The Integrated Body • No body system can function all alone without help from other body systems • The process of the body’s striving to maintain constant internal conditions is called homeostasis. – Homeostasis- staying the same Definitions • Body systems- groups of related organs that work together to perform major body functions • Cells- the smallest units in which independent life can exist • Genes- the unit of cell’s inheritance, which directs the making of equipment to do the cell’s work Definitions • Deoxyribonucleic acid (DNA)- the genetic material of cells which serve as a blueprint for making all of the proteins a cell needs to make exact copies of itself Benefits of Nutrition Chapter 7, Section 1 Definitions • Nutrients – Compounds in food that body requires for proper growth • Nutrient Deficiencies – Too little of one or more nutrients in the diet • Malnutrition – The results in the body of poor nutrition – Example • Undernutrition or Overnutrition Definitions • Undernutrition – Too little food energy or too few nutrients to prevent disease or promote growth • Overnutrition – Too much food energy or excess nutrients to the degree of causing disease or increasing the risk of disease Dietary Guidelines for Americans • 1. Eat a variety of foods • 2. Balance the food you eat with physical activity • 3. Choose a diet with plenty of grain products, vegetables, and fruits • 4. Choose a diet low in fat, saturated fat, and cholesterol • 5. Choose a diet moderate in sugars, salts and, sodium How to Choose Nutritious Foods Chapter 7, Section 2 Definitions • Carbohydrates – A class of nutrients made of sugars, these nutrients include sugar, starch, and fiber • Fat – A class of nutrients that does not mix with water – Made mostly of fatty acid Definitions • Protein – A class of nutrients that builds body tissues and supplies energy – Made of amino acids • Vitamins – Essential nutrients that do not yield energy, but that are required for growth and proper functioning of the body Definitions • Minerals – Elements of the earth needed in the diet, which perform many functions in body tissue Food Guide Pyramid • • • • • 6 serving of Bread etc 3 servings of vegetables 2 servings of fruits 2 servings of milk etc 2 servings of meat Energy from Food Chapter 7, Section 3 Providing energy • Carbohydrates, fats and proteins provide energy that body can use – Carbohydrates provides the body with sugar glucose • Nervous system can only use glucose for energy to fuel their activities Providing Energy • Fat provides energy from fatty acid – This powers the muscles enclosed the heart use this type of fuel • Protein is used primarily to build body tissue – However, it can be broken down into amino acids and used as energy – Only used in extreme cases such as starvation or extreme stress Definitions • Calories – Units used to measure energy • Calories indicate how much energy in a food can be used by the body or stored in body fat • Glycogen – The form in which the liver and muscles store glucose • Hypothalamus – A brain regulatory center Calories • Calories do not always relate directly back to the amount of fat in a product • A more accurate statement would be how much energy is in a food • If you consume more calories than you need, than those unused calories are stored as fat Storing Glucose as Glycogen • The body stores extra energy in two fuels – Glucose and fat • The glucose is stored in the liver as glycogen – The body supply is low that’s why you have to keep eating – The hypothalamus sends out the hungry message when the blood glucose level is too low Storing Fuels as Body Fat • If more glucose or protein is available after storage in the liver, the liver changes it to fat. • Once a it is changed it will be stored with the other fat cells in the fat tissue The Carbohydrates Chapter 7, Section 4 Definitions • Why Carbohydrates are important to the body? – The sugar glucose in the blood – The stored form of glucose in the liver and muscles • Carbohydrates that are important in the diet are starch, fiber, and sugars Definitions • Starch – A carbohydrates, the main food energy source for the body • Fiber – Indigestible substance in foods, made mostly of carbohydrates • Sugars – Carbohydrates found both in foods and in the body Definitions • Constipation – Hard slow stools that are difficult to eliminate, often a result of too little fiber • Hemorrhoids – Swollen painful rectal veins Starch • The main carbohydrate found in grains and vegetables • Provides glucose in a form the body uses best • Studies have shown that schoolchildren who eat a breakfast pay attention longer in school than those who do not Fiber • Not an energy source • Provides no calories to the system • Aids in the digestive system by making stool soft and bulky • Lack of fiber can lead to constipation and hemorrhoids Sugars • All sugars are similar to glucose an be converted into glucose in the body • The four sugars most important in the body are: – Glucose (the body’s fuel) – Fructose (the sweet sugar of fruits and honey) – Sucrose (table sugar) – Lactose (milk sugar) Sugars • Nutritionists recommend that you consume a large number of fruits and vegetables that contain sugars, but they urge you in the same breath to “avoid consuming too much sugar” – WHAT’S THE DIFFERENCE? Empty Calories • Example – An Apple • 100 calories • Several vitamins and minerals • Some fiber – Can of Mountain Dew • 150 calories • No other nutrients Fats Chapter 7, Section 5 Fats • Fats supply fuel for the body • Fats come in two forms – Saturated and unsaturated – Saturated Fats • Concerning fats and health, those fats associated strongly with heart and artery diseases, mainly fats from animal sources • Tend to be solid in room temperature Cholesterol • A type of fat made by the body useful as replacement for saturated fat in a hearthealthy diet – Some cholesterol is made from fats in the body – Too much cholesterol, though is linked to heart disease Unsaturated Fats • Concerning fats and health, fats less associated with heart and artery diseases • Main source is vegetable oil – Polyunsaturated fats • A type of unsaturated fats especially useful as a replacement for saturated fat in a heart-healthy diet How much fat is enough? • Recommendations for a healthy diet include holding fat to 30% of total calories • Carbohydrates should be around 60% of calories, with protein completing the final 10% Protein Chapter 7, Section 6 Proteins • Known as the bodybuilding nutrient – The material of strong muscles • Proteins are made of building blocks, the amino acids – A set of 20 different amino acids from protein build the body • Such as letters form a word, and those words form a sentence Essential Amino Acids • Amino acids that are needed, but cannot be made by the body – Must be eaten • An adult loses about a quarter cup of pure protein a day Where to get proteins? • Proteins can be found in – Beans – Eggs – Milk – Some grains and vegetables • A vegetarian can get enough protein from these foods without eating a single piece of meat Vitamins and Mineral Chapter 7 and 8 Definitions • Supplement – A pill, powder, liquid, or the like containing only nutrients; not a food • Deficiency – Too little of a nutrient in the body • Fat-soluble – A chemist’s term meaning “able to dissolve in fat” • Water-soluble – Able to dissolve in water Different Vitamins • Vitamin A – Function: • healthy eyes, skin, and bones • hormone synthesis – Sources: • dairy products • dark green leafy vegetables Different Vitamins • Thiamin • Functions: – energy metabolism – proper nerve and muscle function • Sources: – pork and organ meats – legumes, nuts and whole grains – enriched cereals Different Vitamins • Vitamin C • Functions: – antioxidant – helps with wound healing – strengthen resistance to infection • Sources: – – – – citrus fruits broccoli tomatoes melons Different Vitamins • Vitamin D • Functions: – strong bones and teeth • Sources: – fortified milk – eggs – liver – made by the body from sunlight Minerals • Calcium – Most abundant mineral in the body – Mostly stored in bones and teeth – Milk products are the best source – Low calcium level can lead to osteoporosis Minerals • Iron – Present in every living cell – The body’s oxygen carrier – Too little iron can lead too anemia • Reduced number of red blood cells – Meats, fish, poultry, and beans are rich sources of iron Minerals • Electrolytes – Minerals that carry electrical charges that help maintain the body's fluid balance – Consist of three minerals (sodium, chloride and potassium)