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NUTRITION CHAPTER 7 Nutrition: The Nutrients / Section 1 Good nutrition promotes growth and helps prevent diseases. Your food can provide all the nutrients your body needs. Nutrients - compounds in food that the body requires for proper growth maintenance, and functioning. Section 1 Continued Nutrient Deficiencies - too little of one or more nutrients in the diet Malnutrition - the results in the body of poor nutrition. Undernutrition - too little food energy or too few nutrients to prevent disease or to promote growth. Overnutrition - too much food energy or excess nutrients to the degree of causing disease. Section 2: How to Choose Nutritious Foods The nutrients fall into six classes: Carbohydrate: made of sugars; includes sugar, starch, and fiber Fat: does not mix with water; referred to as lipids Protein: Builds body tissues; made of amino acids Vitamins: essential nutrients that does not yield energy Minerals: Elements of the earth needed in your diet Water: H20 Section 2 Continued The Food Guide Pyramid suggests: 6 servings from the bread, cereal, rice, and pasta group 3 servings from the vegetable group 2 servings from the fruit group 2 servings from the milk, yogurt, and cheese group Two servings from the meat, poultry, fish, dry beans, eggs, and nuts group FAST FACTS The average American consumes 130 pounds of fat per year. The average American consumes about 90 pounds of sugar every year. Go over Food Pyramid Guide How Well Do You Eat? Pg. 168 Section 3 / Energy From Food Energy: the capacity to do work or produce heat Glucose: the body’s blood sugar; a simple form of carbohydrate. Fatty Acids: simple forms of fat that supply fuel for most of the body’s cells Amino Acids: simple forms of protein normally used to build tissues or under some conditions, burned for energy Toxin: a poison (alcohol) Section 3 Continued Hypothalathmus: a brain regulatory center that sends out a hunger signal when blood glucose levels get too low. Calories: a unit used to measure energy. Weight x 24 / 2.2 Section 4 / The Carbohydrates Starch: main carbohydrate; chief energy source Fiber: not a energy source; provides no calories; Lack of Fiber can lead to constipation or hemorrhoids. Section 4 Continued The 4 sugars most important in human nutrition are: Glucose (the body’s fuel) Fructose (the sweet sugar of fruits and honey) Sucrose (table sugar) Lactose (milk sugar) Section 5 - The Fats Saturated Fats: associated with heart and artery disease; mainly fats from animal sources (meats, butter, cream) Unsaturated Fats: fats from plant source (nuts, seeds, pb, oils, dressings) Cholesterol: a type of fat made by the body from saturated fat Carbohydrates should supply about 60% of calories, with protein filling in about 10% Section 6 - Protein Protein is part of every cell, every bone, the blood, and every other tissue. Vegetarians: people who omit meat, fish, and poultry from their diets. Well informed vegetarians can easily get enough protein from plant foods alone. Section 7 - Vitamins 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: able to dissolve fat Water-soluble: able to dissolve water Section 7 Continued Vitamin A: good for eyes (dark green veggies, deep yellow and orange fruits and veggies, and milk) Night Blindness: slow recovery of vision after flashes of bright light at night; an early symptom of Vitamin A deficiency. Section 7 Continued Antioxidant: a chemical that can stop the destructive chain reactions of free radicals. Free Radicals: chemicals that harm the body’s tissues Section 8 - Minerals Calcium is the most abundant mineral in the body. Osteoporosis: a disease of gradual bone loss, which can cripple people in later life. Section 8 Continued Iron is present in every living cell and is the body’s oxygen carrier in the red blood cells. Anemia: reduced # or size of the red blood cells. Section 8 Continued Electrolytes: minerals that carry electrical charges that help maintain the body’s fluid balance Sodium: aka salt; too much salt can lead to high blood pressure (hypertension) Water is the most vital nutrient of all. 60% of body is water