Download Nutrition Analysis Packet File

NAME ___________________________________ HR ________ SCORE ________/87 points
NUTRITION ANALYSIS
The six nutrients are:__________________, _______________________, _________________,
_____________________, _______________________, _______________________ .
1.
___________________ are the energy value of food. Comes from four sources:
___________4 cal/gm(15%), ______________4 cal/gm (60%), ________9 cal/gm (25%)
_____________7 cal/gm (0%).
1.5 DIETS:
When you eat: Food is stored as ____________ in the liver and muscle. When food energy has been spent you should
start to feel hungry! When you skip a meal: A person starts to feel hungry ______________ from the liver's glycogen
stores and _________ ____________ flow into the cells for energy. We cannot burn stored fat unless it is paired with
_____________. Hours later when liver's glycogen store is gone the body starts to break down _________
_____________ as a last resort to provide glucose for the brain. Brain uses 2/3 of glucose you take in per day. If you
lose 7 pounds of weight in two days on a high protein diet or a low calorie diet: ________ lb . was fat
________ lbs. was muscle
___________
_____________ is the only thing that can burn calories!
So, the less muscle you have the less __________you can burn which will make you _______ in the long run.
Caloric intake/expenditure affects metabolism and body composition.
If calories consumed are less than your Basal Metabolic Rate this causes metabolism to ______________ becoming
more efficient thus allowing the individual to maintain the same weight on less calories.
Is this a good thing? Yes or No
Methods to improve body composition: CIRCLE THE ONES THAT APPLY TO YOU!!!
1. Exercise _______________ to burn fat.
2. Lift ________________ to build muscle.
3. Eat less __________ and ______ ________ in your diet.
4. Cut back on your daily __________ but never skip _________.
5. Eat less foods ____________ at night.
1a.
1b.
WHAT PERCENT OF YOUR TOTAL KILOCALORIES DID YOU CONSUME?_____
Kilocalories_______________ Basal Metabolic Rate_______________
Are your kilocalories less than your BMR? Yes or No
WHAT EFFECT MIGHT THIS HAVE ON YOUR METABOLISM? _____________
2. _______________ are made up of __________
____________ and mainly used for ___________ and
____________ of all body tissues i.e. enzymes, antibodies, hormones, transport vehicles, oxygen carriers, tendons,
ligaments, scars. Excess protein (AA) not used for energy, but stored as fat. There are ____ amino acids. The body can
make and recycle _____, so you need to find ____ in foods you eat. SOURCES OF COMPLETE AMINO ACIDS:
__________
____________
___________
(proteins continued)
SOURCES OF INCOMPLETE AMINO ACIDS:
__________
____________
___________
____________
______________
PROBLEM: many people eat ______ _protein than required and _________ of it comes from animal sources
which are high in _______________ and _________________.
2a. MY PROTEIN COMES FROM a) ______________ b)______________
(list 2 food sources)
2b.
WHAT PERCENT OF YOUR REQUIRED PROTEIN DID YOU CONSUME? ____ %
Potential Long Term Effects of too much protein:
a. ___________________ (clogs arteries)
b. ___________________ (loss of bone tissue, bones break easily)-too much protein increases the
acidity of the blood so calcium is drawn from the bones to lower acidity.
c. ___________________ / kidney failure (formation of calcium stones that are painful)- more
calcium is processed through the kidneys and may form stones over long periods of time.
d. _________________ (growth of cells that is out of control)
2c.
WHAT CAN BE FOUR OF THE LONG TERM EFFECTS OF EATING TOO MUCH
PROTEIN?---hint: (we just talked about them)
1. _______________
3. _______________
2. _______________
4. _______________
3. ___________________
are the body's preferred source of ___________. They are broken down into
____________, a simple sugar, which is absorbed in the blood. It is the only source of fuel for the brain and nervous
system, allows protein to not be used for fuel, and can combine with fatty acids to access long-term energy stores.
Glucose is absorbed in the blood and stored in the ___________ & _________ as glycogen.
TWO TYPES OF CARBOHYDRATES:
a. _________________ - comes from starch, fruits, vegetables—whole grains, whole wheat, oats
_____________ is the tough stringy part of ________________, ______________ , & __________
__________________
Fiber cannot be digested so it helps move waste through digestive system and prevents colon cancer, constipation,
appendicitis, hemorrhoids, and other intestinal problems.
1. It promotes a feeling of fullness by absorbing ____________.
2. Fiber combines with _____________ and carries it out of the body.
To be considered a high fiber packaged food it needs to contain _____ grams of fiber per serving
3. I need_______ grams of fiber per day.
3a. I got______ grams of fiber.
3b. 3 foods I could eat on a regular basis that are high in fiber are:
______________,
_________________,
______________
b. ________________ -comes from sugars--candy, pop, cookies, etc., white rice, and white flours, white pastas
PROMOTES tooth decay, obesity, constipation, deficiency of some vitamins and minerals (see “Sweet
Nothings” article).
3c. My body would like no more than 40 added grams of sugar. I take in an extra
_________grams!
What simple sugar sources would you find on a food label?
Examples of artificial sugars are:
Aspartame is ____________ times sweeter to the tongue than sugar. Artificial sugars actually make people
______________ once consumed.
3d. MY SIMPLE CARBOHYDRATES COME FROM: (list 3 food sources)
_____________, _______________, AND ___________________
3e.
My Carbohydrate % is _________ (bar graph) 3f. My Fiber % is ______
3g.
I have a higher % of ___________ than __________ so most of my carbohydrates are
coming from complex/simple (circle one) sources.
3h.
THE PROBLEM OF CONSUMING TOO MUCH SIMPLE SUGARS AND TOO LITTLE FIBER
IN DIET IS (list at least 6 problems)
1. _________________________
4. _________________________
2. _________________________
5. _________________________
3. _________________________
6. _________________________
4. _______________ - stored energy source, cushioning, insulation, myelin sheaths in nervous system, used to absorb
fat soluble vitamins (A, D, E, K), hormones. Your fat calories should be less than 25% of your total calories to help prevent
heart disease.
4a. My percent of total calories coming from fat is_____% (look at the pie chart)
STRUCTURE: a. ___________________ solid at room temperature. Most are from meat and dairy and contains
cholesterol. EXAMPLES:
(a) ____________ (b) ___________ (c)___________ (d)______________
1. Saturated fat should be less than ______ % of total fat consumption.
4b.
My total fat grams _______ My saturated fat grams________
4c.
Percent of my total fat that is Saturated ________%
2. Cholesterol is produced by the body so we want to minimize consumption.
3. A healthy amount of cholesterol consumption is less than ______ mg.
4d.
My cholesterol intake was ___________ Mg.
4. _________ (low density lipoproteins) carry cholesterol throughout the body.
5. _________ (high density lipoproteins) clear cholesterol out of body.
b. ______________________ liquid at room temperature from plant sources and contains
cholesterol. EXAMPLES: (a) ____________ (b) ___________ (c) _____________
(d) _____________ (e) ______________ (f) _________________
less
1. Consumption of monounsaturated fats has been shown to reduce the risk of
heart disease. EXAMPLES:(a) __________ (b)__________ (c)_____________
4e.
MY GRAMS OF MONOUNSATURATED FATS IS GREATER THAN/LESS THAN
SATURATED FAT (circle one).
2. Consumption of __________ fatty acids (polyunsaturated fat) has been shown to _________ total cholesterol and
__________ HDL's. 7 EXAMPLES ARE:
4f.
My Omega 3 grams were_______
My Omega 6 grams were_______
c. _________________ solid at room temperature contains no cholesterol though these _____ fats have been shown to
increases body's production of cholesterol and may increase risk of cancer. TONS OF EXAMPLES:
4g.MY HYDROGENTATED FAT CONSUMPTION IS: _______GRAMS
PROBLEMS: high levels of fats and cholesterol in blood are cause for concern. The more fat you eat; increases bile
production which increases the cholesterol in the system.
1. _____________________ (fats and cholesterol clogs arteries)
2. _____________________ (especially breast, prostate, colon)
3 _________________________ (insulin becomes less effective)
4h.
MY DIET MAY PREVENT / PROMOTE / DO BOTH (circle one) HEART DISEASE
BECAUSE...... (be sure to include at least 4 different factors having to do with your answers from 4a-4g to
demonstrate your point).
1. _________________________________________________________
2. _________________________________________________________
3. _________________________________________________________
4. _________________________________________________________
5. What types of fast foods do you eat that are high in fat? AND what type of fat is in this food?
(1) _____________---______________
(2) _____________--____________
If one of the first 5 ingredients in a food label is _________________,
________________,
__________________, ________________, or _______________ according to Dr.Oz “don’t eat it”
5. ___________________ - Do not give you energy!
They work with enzymes by triggering specific chemical reactions
that allow the digestion, absorption, metabolism, and use of other nutrients.
Vitamins ____ (from vegetable sources known as ____ __________), __, and __ are___-______________ which
may prevent cancer and slow the aging process.
5a. My % of Vitamin A _____
5b. My % of Vitamin C _____ 5c. My
percent of vitamin E _____
TYPES:
a. __________
______________ (8 B's and C)
1. not stored, easily destroyed by processing, excess is excreted from body
VITAMIN C IS FOUND IN_____________________________________________
b. ________ _______________(A, D, E, K)
1. can be stored in body, they can build to toxic levels
VITAMIN A IS FOUND IN_____________________________________________
VITAMIN E
IS FOUND IN_____________________________________________
**SUPPLEMENTS: They are NEVER a replacement for a well-balanced diet. If you are going to take them make
they are complex (all vitamins and minerals) and eat with other food.
sure
** PHYTOCHEMICALS: Naturally occurring biochemicals that give plants their color, flavor, smell, and texture. They
may help prevent diseases that are responsible for over 60% of all deaths annually in the United States.
Phytochemical Name
Food
Check off
Action in the Body
Lycopene
_______________
____
reduces the risk of prostate cancer
Lutein
_______________
____
helps prevent heart disease
Flavinoids (2)
_______________
____
inhibits blood clotting, lowers BP,
______________
____
improves mood, improves brain
function, reduces colon cancer risk
Carotenoids
_______________
____
protects against several cancers
Sulfiraphane, iberin, cynaohydroxybutene
_______________
____
reduces risk for breast, stomach and colon cancer
Capsaicin
_______________
____
interferes with cancer development
Ellagic Acid
_______________
____
Omega 3 Fatty acid--not a phytochem._______________ ____
Polyphenols (2)
_______________
_____
reduces genetic damage caused by tobacco
decreases LDL, protects against alzheimers
lowers risk of stomach, esophageal, and liver cancer
_______________
____
Anthocyanins
_______________
____
contains more anti-oxidants than any other food
Saponins
_______________
____
reduce risk of colon cancer; lowers blood pressure
Resveratrol
_______________
____
lowers cholesterol and reduces risk of skin cancer
Lignans
_______________
Diallyl Disulfide
_______________
____
protect against cancer
____
stops tumor growth, reduces cholesterol,
has anti-bacterial and anti-fungal powers
5d.
BASED ON YOUR VITAMIN / PHYTOCHEMICAL CONSUMPTION, ARE YOU REDUCING
YOUR RISK FOR CANCER? YES, NO, or BOTH (circle one)
5e.
WHY? (1. Address your consumption of the three vitamins that are anti oxidants and could reduce your
risk AND 2. comment on your phytochemical consumption)
1. _________________________________________________________
2. ________________________________________________________
6. _____________________ - inorganic
substances that the body cannot manufacture. They act as catalysts,
regulating many body functions (ashes left behind -about 5 lbs-from cremation are the minerals)
TYPES: they are equally important
a. _______________ - calcium, magnesium, sodium, chloride, potassium, phosphorus
b. _______________ - iron, zinc, copper, arsenic
PROBLEMS:
a. Calcium plays a role in _____________________
Female daily calcium requirement ___________mg
Male daily calcium requirement _________mg
NUTRITIONAL ISSUES THAT COULD PLAY A ROLE PROMOTING OSTEOPOROSIS:
6a. My mg of calcium________
My calcium comes
from_____________________________
6b. My mg. of phosphorous _______
1. soft drinks: phosphoric acid, citric acid
2. calcium and phosphorus need to be eaten in equal amounts or more calcium than
phosphorus. If
consumption of Ph > Ca, calcium is taken from the bones to maintain a 1:1 ratio thus increasing the risk
of osteoporosis.
6c. My required grams of protein ___
6b. Grams of protein taken in___
(protein bar --# of grams on the right)
b. Iron plays a role in ______________
(protein bar-# of grams on the left)
Mg of iron needed___________
6e. Mg of iron consumed___________
My iron comes from mostly green veggies or animal products (circle one)_______________________
c. Sodium plays a role in _______________ Healthy amount of sodium to take in is______mg
6f. Mg of sodium I consumed________
d. _________________ and ________________ foods, i.e. whole wheat ---> white flour, causes major loss of
minerals
6g.
I CONSUME FOODS THAT MIGHT PREVENT / PROMOTE / DO BOTH (CIRCLE ONE)
OSTEOPOROSIS LATER IN LIFE BECAUSE I... please discuss (1) your consumption of phos.
and cal. And (2) your amount of protein
1. ____________________________________________________
2. ____________________________________________________
7. ___________________ - your body's most essential nutrient.
You can't live without it for more than a couple days.
Only oxygen is more important to life.
FUNCTIONS: body is made up of 2/3 water, it is a regulator and is vital to every body function
a. __________ nutrients to cells AND wastes from cells
b. ___________ joints and mucous membranes
c. enables you to __________ and ___________ foods
d. through perspiration, water helps keep your body_________ and prevents build up of internal heat
WATER REQUIREMENTS:
a. average INACTIVE person needs _______ your body weight in ounces
7a.
OZ OF WATER I NEED IF I'M INACTIVE _________ (your body wt. divided by 2)
OZ OF WATER I NEED IF I'M ACTIVE _______(8 oz. of water for every 15 minutes of exercise)
7b. AVG. OUNCES OF WATER (water, milk, juice) I CONSUMED PER DAY __________
NOTE: to figure this out, you need to convert your grams of water on your printout to ounces by multiplying your grams by
.035274
b. ideally 70% of foods you eat would be ________
and unprocessed foods (whole grains).
___________
______ foods i.e. milk, fruits, vegetables
DEHYDRATION: #1 nutritional problem in America!!
a. ________________ is the first sign of dehydration -- also headaches and fatigue
b. ________________ remove water from your cells and cause dehydration
1. ____________________
2. ____________________
7c. If caffeine is consumed it should be less than _______MG./day
I took in _____________MG. OF CAFFEINE
c. processed / refined foods
d. high fiber diets
7d.
BASED ON THE ABOVE INFORMATION, I NEED TO INCREASE/DECREASE/MAINTAIN (circle
one) MY WATER CONSUMPTION BECAUSE: (provide at least three reasons)
hint: what about your Caffeine intake, activity level, amt. of water
1. _________________________________________________________
2. _________________________________________________________
3. ________________________________________________________
8. STATE THE THREE CHANGES I COULD MAKE TODAY THAT WOULD MAKE THE MOST
SIGNIFICANT IMPACT ON MY NUTRITION AND OVERALL HEALTH
1)
2)
3)