Name: _________________________________________________________________________________________________________________ Period: __________
Unit 3 – Nutrition
Guided Notes
What is Nutrition?
The process by which the body takes in and uses food. Making healthy food choices demonstrates your
understanding of the impact food has on your body system.
NUTRITION VOCABULARY
CALORIE The amount of energy required to raise the temperature of 1 liter of water 1 degree Celsius
NUTRIENTS The stuff in food that your body needs for growth, repair of tissues, and regulation of body processes
DIGESTION The process by which the body breaks down substances and gets energy from food
BODY MASS INDEX - A measure of body weight relative to height, where an estimate of lean body tissue vs, non-lean body tissue
is determined
HUNGER The natural physical drive to eat, prompted by the body's need for food
APPETITE The psychological desire for food
VEGETARIAN A person who eats mostly or exclusively plant based foods
7 ESSENTIAL NUTRIENTS
FATS
CARBOHYDRATES
MINERALS
PROTEIN
WATER
VITAMINS
FIBER
Essential Nutrients – Match the nutrients above to their description below:
1. WATER - Carries nutrients and removes waste, cleans body by removing toxins; regulates body temperature; dissolves amino
acids, glucose, and minerals.
2. MINERALS - Builds bones and teeth; helps muscle function and nervous system; helps growth and energy production.
3. SATURATED FATS - Provides energy; triggers production of cholesterol and LDL.
4. UNSATURATED FATS - Provides energy; triggers production of HDL and some LDL and cholesterol.
5. PROTEIN - Builds new tissue to help skin, eyes, and hair; builds antibodies, hormones, and enzymes for body functions; provides
fuel for the body
6. VITAMINS - Facilitates use of all nutrients; involved in regulating growth and maintaining tissue; manufactures blood cells,
hormones and other body components
7. CARBOHYDRATES - Major source of energy for the body
What is the difference between an essential and a non-essential amino acid?
ESSENTIAL AMINO ACID – Our body cannot produce it inside of us, therefore we need to acquire it from food
NON-ESSENTIAL AMINO ACID – Our body can produce it inside of us.
Complete Protein – A source of protein (typically from animals) that contain all 9 essential amino acids.
Soluble and Insoluble Fiber & Protein – Which is which?
WATER SOLUBLE VITAMINS
Vitamins that are not stored in the body and are easily excreted. They must, therefore, be consumed
regularly as foods or supplements to maintain health. (Vitamins B and C)
FAT SOLUBLE VITAMINS
Vitamins that are soluble in fat solvents and are absorbed along with dietary fats; they are not
normally excreted in the urine and tend to be stored in the body (Vitamins A, D, E, and K).
SOLUBLE FIBER
Lower cholesterol and control blood sugar levels
INSOLUBLE FIBER
Increase bulk in feces and prevents constipation and diverticulitis (small, bulging sacs or pouches of
the inner lining of the intestine (diverticulosis) that become inflamed or infected)
Fat/Carbohydrate/Protein Chart – Fill in the missing information
Nutrient Name
% of your
daily intake
Specific role I have on your body
Examples of foods I may be in
Unsaturated fats: These are found in plant foods and fish. The
best of the unsaturated fats are found in olive oil, peanut oil,
canola oil, albacore tuna, and salmon.
Saturated fats: These fats are found in meat and other animal
products, such as butter, cheese, and all milk except skim.
Saturated fats are also in palm and coconut oils, which are often
used in commercial baked goods (the kind you buy at the store)..
Trans fats: These fats are found in margarine, especially the
sticks. Trans fats are also found in certain foods that you buy at
the store or in a restaurant, such as snack foods, baked goods,
and fried foods. When you see "hydrogenated" or "partially
hydrogenated" oils on an ingredient list, the food contains trans
fats.
Fats
(lipids)
(9 calories per
gram)
20-30%
Energy, nutrient storage,
cleanse body of cholesterol (If
it is unsaturated fat)
Carbohydrates
(glucose)
(4 calories per
gram)
50-60%
Supply energy
Complex carbohydrates
Complex carbohydrates are often referred to as starch or starchy
foods. They are found naturally in foods and also refined in
processed foods.
Complex carbohydrates as natural starches are found in:
 Bananas, barley, beans, brown rice,chickpeas, lentils,
 nuts, oats, potatoes, root vegetables, sweet corn, wholegrain
cereals, wholemeal breads, wholemeal cereals, wholemeal flour,
wholemeal pasta, yams.
Simple carbohydrates
Simple carbohydrates are also known as sugars. They also exist in
either a natural or refined form.
Natural sugars are found in fruit and vegetables.
Refined sugars are found in:
 biscuits, cakes and pastries, chocolate, honey and jams
 brown and white cane sugar, pizzas, prepared foods and sauces,
soft drinks, sweets, and snack bars.
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Protein
Animal protein
Animal proteins contain all the essential amino acids. This
type of protein is found in:
meat
poultry
fish
eggs
dairy products.
Oily fish (salmon, sardines, trout, tuna) is a good source
of protein.
(amino acids)
(4 calories per
gram)
15-20%
Build, maintain, repair tissue
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Plant protein
Plant protein contains many amino acids, but no single
source contains all of the essential amino acids.
This type of protein is found in:
legumes (peas, green beans)
cereals
beans
pulses
grains
nuts
seeds
soy products
Anorexia: Deliberately starving yourself despite the hunger and desire for food. Typically coupled with body image issues.
Bulemia: Eating food (typically in excess of what is needed) and then purging it immediately afterwards
Out with the old….
...and in with the new!
We have changed our recommended daily allowance (RDA) recommendations for food from a pyramid structure to the appearance of
food portions on a plate. Why might we have made this change? Is it better than the old system?
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Food Labels: Use the food label to the left to answer the info below
What is the serving size: 13 pieces
# of calories per serving: 170
If you ate the whole bag (about 5 servings) how many much of the
following daily value amounts would you have consumed?
Total Calories: 850 calories Total Fat: 50%
Saturated Fat: 155% Total Carbohydrate: 45%
Looking at the nutrients, is this a healthy food? Why or why not?
Other Food & Nutritional Issues
Supplements
Food Irradiation
Genetically Modified Foods
Unit 3 – Fitness
Guided Notes
According to the Centers for Disease Control and Prevention, benefits for engaging in regular physical activity include:
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Control your WEIGHT
Reduce risk of CARDIOVASCULAR DISEASE
Reduce risk of type 2 diabetes and metabolic syndrome.
o Metabolic Syndrome: A condition where a person has some combination of too much weight around their waist,
high blood pressure, low HDL, high triglycerides, or high blood sugar. Can contribute to disease and reduced
quality of life.
Reduce your risk of some CANCERS
Strengthen your BONES and MUSCLES
Improve your MENTAL HEALTH and mood.
Improve your ability to do DAILY ACTIVITIES and prevent falls if you’re an older adult.
Increase your chances of LIVING LONGER
“Brain Gains” – How daily activity can influence academic success, behavior, mood, and attitude
According to the report, how is P.E. different now than it was in the past?
What impact did the physical activity have the students’ academic achievement?
How did regular physical activity influence the physical, mental/emotional, and social health of the students?
3 ways an eating disorder
affects physical health
3 ways an eating disorder
affects mental/emotional health
3 ways an eating disorder
affects social health
1. ___________________________________________
1. ___________________________________________
1. ___________________________________________
2.____________________________________________
2.____________________________________________
2.____________________________________________
3.____________________________________________
3.____________________________________________
3.____________________________________________
5 Health Related Components of Fitness:
Component of Fitness
Definition
Cardiovascular Endurance The ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long
periods of moderate to vigorous activity.
Muscular Strength
What is it? The muscles ability to exert maximum force at a given time.
Muscular Endurance
The ability of a muscle to exert force repeatedly over time.
Flexibility
The body’s ability to move through a full range of motion injury and pain free.
Body Composition
Percentage of body fat in relation to your total body weight.
Aerobic Exercise
Physical activity that requires OXYGEN and consists of lower intensity activities for longer periods of time.
Examples:
Anaerobic Exercise
The term "anaerobic" means "without “OXYGEN" or "without AIR." Anaerobic exercise uses muscles at high intensity and a high rate
of work for a short period of time. These anaerobic exercises cannot last long because oxygen is not used for energy and a by-product,
called LACTIC ACID, is produced.
Examples:
F.I.T.T. Principle
FREQUENCY - How OFTEN are you doing the activity?
INTENSITY - How HARD are you working when engaged in the activity?
TIME_ - How LONG in terms of duration will you be engaged in the activity?
TYPE - WHICH EXERSISES will you choose to engage in during the duration of the activity?
Body Mass Index
(Weight in POUNDS _______________ )
BMI = --------------------------------------------------------------------------------------------(Height in INCHES ________________ x Height in INCHES __________________)
x 703
My BMI: _______________________
Basal Metabolic Rate (BMR) - is the number of calories your body burns at rest to maintain normal body functions. It is the amount
of calories per day your body burns, regardless of exercise. It changes with age, weight, height, gender, diet and exercise habits.
Target Heart Rate Zones
Maximum Heart rate formula: 220 – AGE
Using your maximum heart rate, calculate what your heart rate would be for each heart rate zone below
Weight Management
Zone
40%
50%
Healthy Heart
Zone
50%
70%
Aerobic Zone
70%
85%
Anaerobic Zone
80%
95%
Red Zone
90%
100%