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Healthful Eating
Terms to Know
Nutrition
Good nutrition involves eating a
variety of healthful foods.
Healthful eating means taking in
the proper amount of nutrients
each day.
The study of food
and how your body
uses the
substances in
food.
Nutrients
Substances in food
that your body
needs for energy,
proper growth,
body maintenance,
and functioning.
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Nutrients for Energy
Term to Know
Carbohydrates
There are three energy sources, all
of which are nutrients.
The starches and
sugars found in
food.
Carbohydrates are the body’s
chief source of energy.
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Carbohydrates
Carbohydrates are classified as:
Simple carbohydrates
These are sugars found in fruits, candy, cookies and soda.
They provide quick energy.
Complex carbohydrates
These are starches found in vegetables like corn and potatoes,
as well as breads, cereals, pastas, rice, and dry beans.
They provide sustained energy.
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Carbohydrates
Term to Know
Adipose tissue
If a person takes in more
carbohydrates than their body
can use for energy or store as
glycogen, the excess glucose
is stored as adipose tissue.
Body fat.
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Carbohydrates
Term to Know
Dietary fiber
Dietary fiber is not digestible
in humans and thus provides no
calories.
A special
subclass of
complex
carbohydrates
that has several
functions,
including aiding
the body in
digestion.
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Nutrients for Energy
Term to Know
Proteins
There are three energy sources, all
of which are nutrients.
Proteins serve as a secondary
source of energy.
Nutrients that
help build,
maintain, and
repair body
tissues.
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Protein
Protein is a component of bones, connective
tissue, skin, blood, and vital organs.
Your body needs protein to:
grow, repair, and maintain itself
help fight disease
supply energy
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Protein
Term to Know
Amino acids
There are 22 different amino acids.
The building
blocks of
proteins.
Your body can manufacture all but
nine. These are called essential
amino acids because you must
get them from the foods you eat.
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Protein
There are two types of proteins found in foods:
Complete proteins contain all nine essential
amino acids.
Animal products such as meats and dairy products
are sources of complete proteins.
Incomplete proteins lack one or more of the
essential amino acids.
With the exception of soybeans, plant foods are
incomplete proteins.
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Protein
Term to Know
Vegetarians
Vegetarians must eat a variety of
plant-based foods and dairy
products to ensure an adequate
intake of complete proteins.
Individuals who
eliminate meat,
fish, and poultry
from their eating
plans.
Vegans are vegetarians who also
eliminate eggs and dairy products
from their diets.
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Nutrients for Energy
Term to Know
Fats
There are three energy sources, all
of which are nutrients.
Fats, or lipids, are another type of
nutrient that provide energy.
Substances that
supply a
concentrated
form of energy
and help
transport other
nutrients to
locations in the
body where they
are needed.
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Fats
The positive properties of fats:
Fats supply twice the energy of a gram of carbohydrate or
protein.
Fats transport and absorb vitamins A, D, E, and K.
Fats help regulate the hormone testosterone, which is used to
build body tissue.
Fats enhance the flavor and texture of foods
Fats help satisfy huger because they take longer to digest.
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Fats
The negative properties of fats:
Eating too many fats can clog arteries and lead to heart disease.
Eating too many fats can lead to certain types of cancer.
Fat that is not used as energy is stored as adipose tissue.
Excess body fat can lead to unhealthful weight gain and obesity.
Excess fat can lead to type 2 diabetes.
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Fats
Fats are classified into three basic types:
Saturated
Fatty Acids
Trans
Fatty Acids
Unsaturated
Fatty Acids
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Fats
Saturated fatty acids are found in
many foods, including fatty meats,
cheese, ice cream, whole milk,
palm oil, and coconut oil.
Term to Know
Saturated fatty
acids
Fats that come
mainly from
animal fats,
including butter
and lard, and are
often solid at
room
temperature.
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Fats
Trans fatty acids are in processed
foods such as margarine and
shortening.
They can often be identified by the
words partially hydrogenated in the
list of ingredients.
Term to Know
Trans fatty
acids
Fats that are
formed when
certain oils are
processed into
solids.
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Fats
Unsaturated fatty acids include
corn oil, soybean oil, olive oil,
sunflower oil, and some fish oils.
Term to Know
Unsaturated
fatty acids
Fats that are
usually liquid at
room
temperature and
come mainly
from plant
sources.
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Fats
Term to Know
Cholesterol
Saturated fats and trans fat
contain cholesterol.
Cholesterol circulates through the
bloodstream in fat-protein
“packages” called lipoproteins.
A fatlike
substance that is
produced in the
liver and
circulates in the
blood.
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Fats
There are two types of lipoproteins.
Low-density lipoprotein (LDL)
High-density lipoprotein (HDL)
Terms to Know
Low-density
lipoprotein (LDL)
A type of compound
that carries
cholesterol from the
liver to areas of the
body where it is
needed.
High-density
lipoprotein (HDL)
A type of compound
that picks up excess
cholesterol and
returns it to the liver.
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Fats
Fats should make up about 20% to 30% of your
daily calories.
To reduce your fat intake:
Limit your use of solid fats.
Choose fat-free or low-fat products.
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Healthful Eating
Term to Know
Calorie
Your body’s energy needs are
measured in calories.
The amount of
energy needed
to raise the
temperature of 1
kilogram (about a
quart) of water 1
degree Celsius.
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