Glencoe Health, Pages 250-287

1. Nutrition
•
The process by which your body takes in & uses food

2. Nutrients
•
Substances in food that your body needs to grow, to repair itself, & to supply you with energy.

3. Calorie
•
A unit of heat used to measure the energy your body uses & the energy it receives from food.

4. Healthful foods provide fuel for physical activities, help you stay mentally alert, & keep you looking
& feeling your best.

5. Nutrition affects your lifelong health.
Conditions that can threaten your life as you age:
•
Unhealthful weight gain disease
•
Stroke
•
Type 2 Diabetes
•
Cardiovascular
•
Certain Cancers
•
Osteoporosis

6. Hunger
•
The natural physical drive to eat, prompted by the body’s need for food.

7. Appetite
•
The psychological desire for food.

8. People may eat in response to an emotional need:
•
Stressed
•
Frustrated
•
Lonely
•
Sad
•
Boredom

9A. Family & Culture
•
Eat most meals at home?
•
Eating certain foods

9B. Friends
•
Pizza after school?
•
Opportunity to try to new foods

9C. Time & Money
•
Busy schedules
•
Choose foods that are quick & easy to prepare
•
Expensive steaks

9D. Advertising
•
Influence your decisions about food

Nutrients

10. Carbohydrates
•
Starches & sugars found in foods, which provide your body’s main source of energy

3 Types of
Carbohydrates
•
Simple Carbohydrates
•
Complex Carbohydrates
•
Fiber

11A. Simple
Carbohydrates
•
Sugars found naturally in foods & added to processed foods
•
Fructose
•
Lactose

11B. Examples of
Simple Carbs
•
Fruits
•
Dairy products
•
Honey
•
Maple syrup
•
Cold cereals
•
Bread
•
Bakery Products

11C. Complex
Carbohydrates
•
Starches
•
Long chains of sugars linked together

11D. Examples of
Complex Carbs
•
Grains
•
Bread
•
Pasta
•
Beans
•
Potatoes

11E. Fiber
•
Tough complex carb that the body cannot digest
•
Help you feel full
•
Reduce risk of cancer, heart disease & Type 2 Diabetes

11F. Examples of high-fiber foods
•
Fruits
•
Vegetables
•
Whole grains
•
Nuts
•
Seeds
•
Legumes

12A. Proteins
•
Nutrients the body uses to build & maintain its cells & tissues

12B. Examples of high-protein Foods
•
Animal sources:
Meat
Eggs
Dairy products
Soy

13A. Fats
•
Provide a concentrated form of energy.
•
Unused calories from fats are stored as body fat.

13B. Unsaturated Fats
•
May lower risk of heart disease

13C. Examples of
Unsaturated Fats
•
Vegetable oils
•
Nuts
•
Seeds

13D. Saturated Fats
•
May increase risk of heart disease

13E. Examples of
Saturated Fats
•
Meat
•
Dairy products
•
Plant oils (palm, coconut)

13F. Trans Fats
•
Formed by hydrogenation (causes vegetable oil to harden)
•
Fats become more saturated
•
Can raise cholesterol in blood
•
Increase risk for heart disease

13G. Examples of
Trans Fats
•
Margarine
•
Snack foods
•
Packaged baked goods (cookies & crackers)

13H. Cholesterol
•
Waxy, fatlike substance
•
Excess can build up on insides of arteries

14. Vitamins
•
Compounds found in foods that help regulate many body processes
•
Vitamins A,B,C,D,E,K, Folic acid

15A. Minerals
•
Elements found in food are used by the body
•
Examples:
Calcium
Phosphorus
Magnesium
Iron

15B. Osteoporosis
•
Condition in which the bones become fragile & break easily
•
Common in women over 50
•
Eat calcium-rich foods now!

16. Functions of Water
•
Move food through digestive system
•
Digest carbs & protein
•
Transport nutrients
•
Remove waste
•
Cool body through perspiration
•
Cushion eyes, brain & spinal cord
•
Lubricate joints

17A. Dietary Guidelines for Americans
•
Set of recommendations about smart eating & physical activity for all Americans

17B. Make smart choices from every food group .

17C. Find your balance between food & activity.

.

“My Pyramid” has changed to “ My Plate ”

19. Teens should be physically active for 60 minutes almost every day to avoid unhealthy weight gain.

20. Healthful Snacks
•
Fresh fruit
•
Cut-up vegetables
•
String cheese
•
Unsalted nuts
•
Air-popped popcorn
•
Fat-free yogurt
•
Bread sticks

21A. Watch portion sizes.

21B. Pay attention to how foods are prepared .

21C. Add fresh vegetables or fruits.

21D. Go easy on toppings .

21E. Don’t drink your calories.

22. Items on a food label
•
Name of food product
•
Amount of food in package
•
Name & address of company
•
Ingredients
•
Nutrition Facts panel