Chapter 6 Getting and Using Nutrients for Wellness
nutrient:
More than ____ nutrients belong in six groups:
• ______
• ______
• ______
• ______
• ______
• ______
What Nutrients Do for You
• nutrients give you ______—______, ______and ______supply ______
• nutrients ______body cells—______help build and repair your cells and help you ______
• nutrients regulate ______—functions include ______, ______, etc.
Carbohydrates: Your Main Energy Source
carbohydrate:
· Except for the natural sugar ______, nearly all carbohydrates come from ______sources.
Carbohydrates are made of three common chemical elements:
• ______
• ______
• ______
These elements are bonded together to form ______, or ______
• if you don’t get ______, your body uses ______and ______
• if you ______, or ______foods with carbohydrates, your body may run short on ______
Two Types of Carbohydrates:
1. ______carbohydrates (______)
2. ______carbohydrates (______and ______)
Simple Carbohydrates
Either ______saccharides or ____saccharides.
Monosaccharides:
• glucose (aka ______)
• fructose (fruit & ______sugar)
• galactose (sugar in ______)
Disaccharides:
• sucrose (______)
• lactose (milk of ______)
• maltose (______sugar)
Complex Carbohydrates
* aka ______saccharides
* ______and ______
starch: ______form of energy in ______
fiber: carbohydrate from plants that ______
**does ______provide energy
Functions of Carbohydrates:
* furnish body with energy (______source the ______can use)
* fiber is linked to prevention of ______and some types of ______
Sources of Carbohydrates:
• ______products such as bread, ______, ______and pasta
• ______such as squash, potatoes and corn
• ______such as beans, peas and lentils
Carbohydrate Deficiencies & Excesses
• deficiencies in the U.S. are usually the result of ______
• a ______diet may cause the body to use ______as energy which can interfere with normal ______and ______of body tissues
• ______may occur with too little fiber
• ______foods tend to be ______in other nutrients
• too many simple carbohydrates increases the risk of ______
Health Questions Related to Carbohydrates
Are starchy foods fattening?
• Gram per gram, carbohydrates have the ______of calories (4) as protein and less than half the calories of fat (9)
• People think starchy foods are fattening because ______
Example: potato, pasta
Just remember that ______carbohydrates turn to ______!!!!!!
Is sugar a hazard to your teeth?
• There is a clear connection between sweets and ______(tooth ______).
• People who eat ______sugar are likely to have a ______incidence of tooth decay HOWEVER ______can promote tooth decay also.
Does sugar cause hyperactivity?
hyperactivity: a condition in which a person seems to be in ______and is easily distracted
• Researchers have conducted many studies but have found ____ proof that consuming sugars causes ______in most people.
• ______only gives children energy needed to ______.
Is sugar addictive?
• Some people seem to ______sweets all the time—some believe this type of craving qualifies as an ______, or ______.
• ______have shown that if animals have a ______, they will eat ______amounts of sugar.
• Research has shown people are ______with a ______for ______foods.
• ______think the need for sugar is more ______than physiological—in other words, people eat sweets because they ______them, _____ because they are addicted to them.
Fats: Essential to Your Health
• fats are an ______energy source
• belong to a larger group of ______called ______ (include both fats and ______)
Functions:
• ______certain ______
• make food ______
• makes foods such as ______and baked goods ______
• help you ______after eating
• ______internal organs
• ______body ______
Types of Fats
1. saturated fats
• ______at ______
• mostly from ______sources and ______
• tend to ______the ______level in blood
2. unsaturated fats
• usually ______at ______
• sources include ______oils, nuts, ______and avocadoes
• help ______the ______in blood
3. trans fats
• ______or processed to be ______(e.g., ______, ______)
• ______blood cholesterol levels
Cholesterol
• ______substance found in ______in the body
Functions of Cholesterol:
• part of ______
• ______in the ______of fatty acids in the body
• need it to ______
Two Types of Cholesterol:
• you ______dietary cholesterol when you eat certain foods (______origins)
• blood cholesterol ______through the body in the ______
Food with Fats
Fats are naturally present in:
• ______
• ______
• ______
• ______food
• ______
Eating too much fat:
• ______your chances of developing ______
• can lead to ______
Intake Recommendations:
• No more than ____% of total calories should come from fats (no more than _____% ______)
Fat Deficiencies & Excesses
• deficiencies in the U.S. are ______
• diet too ______in fat may result in a loss of ______and ______
• may cause deficiencies of ______
• ______-fat diet can contribute to ______problems
Fats and Heart Health
· ______are the blood vessels that carry ______and ______to body tissues
· ______is called ______
· as plaque ______, it ______and ______the arteries—this is called atherosclerosis
· ______on the ______
· ______cut off the blood supply to tissues ______by the arteries.
· A ______of plaque in the arteries feeding the ______muscle can lead to a heart attack.
· A buildup of plaque in the arteries feeding the ______can lead to a ______.
The Uncontrollable Heart-Health Risk Factors
• age (most occur after age ______)
• gender (______are at a greater risk)
• ______ (African Americans are twice as likely)
• family history (your risk ______if ____ or more of your ______relatives have had heart disease)
The Controllable Heart-Health Risk Factors
The BIGGEST risk factors for CHD are:
• ______
• ______Blood Pressure
• High Blood ______(LDL vs. HDL)
• ______Mellitus
• ______(______calories for every pound)
• ______
• ______and ______
Here’s a little P.S. about smoking:
• ______cause of heart attacks before age _____
• smokers have ______times more risk of ______from a heart attack than ______
• smoking ______blood vessels that might already be ______by plaque
Proteins: Your Body’s Building Blocks
proteins:
• needed for ______
• needed to ______
• can help give you ______if you do not take in enough ______and ______
amino acids:
• there are _____ amino acids
• ___ are ______amino acids (meaning they ______)
• your body ______the other _____
Note:
• ______protein ______, only physical activity does that
• ______protein ______and is stored by your body as _____
How Much Protein Do You Need?
• Your body ______protein; therefore, you need it ______.
• The amount you need is related to ______, ______, ______and overall ______.
• Most people in the U.S. eat ______protein than necessary.
Children and Teens
• their bodies are ______as well as ______existing tissue
Males vs. Females
• ______generally have a ______percentage of ______than women—teen and adult males usually require ______protein than females of similar ______and ______.
Pregnant or Nursing Women
• need ______protein to support the ______
• ______women need extra protein ______
To meet the RDA, about _____% of your ______should come from protein.
Recommended Dietary Allowance for Protein
Grams of protein needed each dayGirls ages 14 – 18 / _____
Boys ages 14 – 18 / _____
Women ages 19 – 70+ / _____
Men ages 19 – 70+ / _____
2 Types of Proteins
A complete protein source is:
• one that provides ______amino acids
• these sources are called ______
• ______; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.
An incomplete protein source is:
• one that is ______in ______or ______of the essential amino acids
• ______ are two or more incomplete protein sources that ______provide adequate amounts of all the essential amino acids
• these sources are called ______
• come from ______
How do you know which plant foods complement each other?
The general rule is…
· combine ______, ______or ______with ______
Example: ______
Complementary Proteins Around the World
· Mexicans often serve ______with ______(grains plus legumes).
· People in the Middle East combine ______and ______(seeds plus legumes) to make a dip called ______.
Food Sources of Protein
Most people get their protein needs by eating both ______and ______food sources.
Food choices depend on:
• ______
• ______
• ______
• ______
• ______
• ______
Animal Sources of Protein
Animal flesh is the ______source of protein in the U.S.
______They report that Americans eat an average of ______pounds of meat annually.
Animal Sources of Protein
Disadvantages Include:
• ______
• ______
• provide little ______
Plant Sources of Protein
A ______supply of protein is available from plant foods.
Protein is found in ______, ______, ______and legumes.
vegetarianism:
• has existed since ______
• more people today are ______eating foods from animal sources
• many ______
Types of Vegetarians
vegans:
lacto-vegetarians: eat animal protein in the form of ______, ______and other ______products
lacto-ovo vegetarians: eat animal protein in the form of ______and ______
semi-vegetarians: eat ______, ______, ______and ______
Protein Deficiency
deficiency
deficiency disease
• for a large portion of the ______population, protein is easy to get in amount that ______daily ______
• in countries ______, protein deficiency is ______
• this is especially true in countries throughout the world where there is simply not ______—if only foods eaten are ______, a protein ______is likely to occur
protein-energy malnutrition (PEM):
Symptoms Include:
• ______
• various ______deficiencies
Two forms of PEM we will discuss:
• ______
• ______
Kwashiorkor
• most frequently strikes a child when ______
• child does not reach his or her ______
• child develops a ______and has ______and ______
• lack of protein also affects the body’s ______and ______
• many child ______of such simple illnesses as a ______or the common ______
Marasmus
• a ______disease caused by a lack of ______and ______
• most often affects ______
• the ______and ______waste away
• children become ______, ______and susceptible to ______and disease—they are suffering from ______