NUTRITION

CHAPTER 9

Historical Use of Food

  • The original need for food was for survival only
  • A human’s day was spent searching for food by hunting, fishing, or scavenging
  • Later we learned to raise and store food supplies
  • Today food is used during social occasions, hanging out with friends, or an escape when we are sad or depressed
  • Many of the ways food is utilized does not contribute to a balanced and nutritional diet and may lead to dietary problems

Why do we eat the foods we eat?

“You are what you eat”– What type of food would you be?

Nutrient

  • 6 essential nutrients

Proteins

  • The ______of the body and are extremely important when you are considering exercise to build muscle
  • Protein is present in ______of the body
  • Most important role is in the ______of body issue
  • Can also supply ______when there are not enough carbohydrates or fats in the body
  • Foods in the ______group are the main dietary source of protein
  • ______- are essential in the digestive process
  • Proteins are made up of amino acids
  • ______are produced by our body
  • ______are essential and must be obtained from food
  • ______- contain the essential amino acids for a healthy diet
  • Meats high in fat content (red meats) are associated with ______
  • ______and skinless poultry are much lower in fat content
  • ______- do not contain all essential amino acids

Carbohydrates

  • Serve as the main “______” for our active, vigorous lifestyle
  • Examples:
  • Great source of ______- the body can use them quickly and easily
  • Body uses them ______before fats or proteins
  • When eliminated the body usually has problems developing strength or muscle bulk because it is forced to use protein instead
  • ______- starches from fruits, vegetables, and grains
  • ______- sugars, dairy products, and honey
  • There are three types of carbs- ______
  • ______is blood sugar and is the primary source of energy for the cells of the body
  • ______- bread, potatoes, rice, and cereal provide a good source of energy.
  • They take your body longer to digest, which means your energy levels are maintained longer
  • ______- “empty calories” like candy and pastries OR fruits which also provide other nutrients
  • Easier to digest and provide the body with a quick source of energy
  • ______- the indigestible material that makes up the walls of plant cells
  • Useful in moving waste through the body system and is helpful in ______the risks of several diseases
  • In order for fiber to work efficiently in the body ______must be consumed
  • Examples:

Fats

  • Fats store ______as much energy as protein or carbohydrates but is not as easy to convert to energy as carbohydrates
  • Two types of Fats
  • ______- fats found in animal products – usually solid at room temp and elevate blood pressure (veg. oils, fatty meats, whole milk, butter, cheese and ice cream)
  • ______- fats found in plant sources – usually liquid at room temp and is lowering “bad” cholesterol (salad dressing, mayo, avocados, olives, nuts)
  • ______- important to diet (oily fish and dark leafy greens)
  • ______- unsaturated fat changed through food production (fried or baked foods)
  • ______
  • A wax like fatty substance produced by the body in the liver and helps build cells
  • In healthy people, the ______all of the cholesterol it needs
  • ______contain cholesterol so therefore you are adding additional cholesterol into the body
  • Cholesterol is transported throughout the body in the blood stream with excess amounts stored on the walls of the blood vessels- ______
  • ______- “good” cholesterol helps remove the extra cholesterol from the artery walls
  • ______- “bad” cholesterol leads to build up of cholesterol on the artery walls

Minerals

  • They are important to ______various bodily functions
  • Help chemical reactions take place in the body
  • There are ______essential minerals
  • Each are needed for the body in small amounts
  • No ______or and provide no ______
  • Excessive mineral intake can be harmful

Vitamins

  • A nutrient that helps ______and ______body functions
  • Helps chemical reactions take place in the body
  • They are an ______substance found in very small amount of foods
  • Only need a______amount for normal growth and maintenance of the body
  • They do not supply energy but aid in ______and ______of nutrients
  • They are important to the function on the ______

Steroids

  • Steroids are ______, often hormones, that your body makes naturally
  • They help your ______, ______, and ______do their jobs
  • The familiar name for synthetic variants of the male sex hormone ______
  • The proper term for these compounds is anabolic-androgenic steroids anabolic” referring to ______and “androgenic” referring to increased ______
  • Anabolic steroids are usually either taken ______or ______into the muscles, although some are applied to the skin as a cream or gel
  • Side effects:
  • MEN- shrinkage of the testicles, reduced sperm count or infertility, baldness, development of breasts, increased risk for prostate cancer
  • WOMEN- facial hair, male-pattern baldness, changes in menstrual cycle, enlargement of the clitoris, deepened voice
  • ADOLESCENTS- stunted growth due to premature skeletal maturation and accelerated puberty changes

Water

  • Water is ______for your body and makes up about 65 percent of your weight
  • You can live longer without food than without water
  • Drinking water with ______will increase ones metabolism
  • Should drink about ______of water daily

Reference Daily Allowance

The Food Label

  • The food label makes it ______for consumers to make comparisons and quickly determine the specific ______value of each product
  • Check ______first

Types of Foods

  • ______- food that is cooked or processed before being put on the market, then prepared at home
  • ______- products produced totally in laboratories
  • ______- foods that have had nutrients added
  • ______- prepared in a quick order restaurant
  • ______- food that is nutritionally inferior to the food it imitates. Must be on the label if it contains 10% less of the RDA of an essential nutrient then the food it imitates
  • ______- culturally accepted slang term for food that are nutritionally bad, containing high amounts of fat, sugar, and salt
  • ______- are the calories from solid fats and added sugars in foods and beverages. They add to total calories, but provide no vitamins or minerals
  • ______- are foods that have a lot of nutrients but relatively few calories
  • ______- food that is cooked, frozen, or otherwise treated before being put on the market
  • ______- come from foods with many extra calories but few vitamins and minerals

MyPlate

  • My Plate is a reminder to find your ______style and build it throughout your lifetime.
  • Everything you eat and drink ______
  • The right mix can help you be healthier now and in the future. This means:
  • Focus on ______, ______, and ______
  • Choose foods and beverages with ______saturated fat, sodium, and added sugars
  • Start with ______changes to build healthier eating styles
  • Support healthy eating for everyone

Fruits

  • About ______cups of fruit daily
  • Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed– ______
  • Including
  • Helps reduce ______and diverticulosis by providing essential nutrients
  • ______-containing foods such as fruits help provide a feeling of fullness with fewer calories.
  • May reduce risk for ______, including heart attack and stroke.

Vegetables

  • About ______cups of vegetables daily
  • Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
  • Based on their nutrient content, vegetables are organized into 5 subgroups:
  • Examples:
  • Most vegetables are naturally ______in fat and calories and important source of many nutrients

Grains

  • Any food made from ______, rice, oats, cornmeal, barley or another cereal grain is a grain product
  • Examples:
  • Grains are divided into 2 subgroups
  • ______contain the entire grain kernel ― the bran, germ, and endosperm
  • ______have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins
  • ______ounces needed daily
  • Help provide a feeling of ______and provides ______lasting energy

Protein

  • All foods made from ______, ______, ______, beans and peas, eggs, processed soy products, nuts, and seeds
  • Meat and poultry choices should be lean or low-fat
  • ______ounces recommended daily
  • Proteins function as building blocks for bones, muscles, cartilage, skin, and blood

Dairy

  • All fluid milk products and many foods made from ______are considered part of this food group:
  • Most Dairy Group choices should be ______
  • ______cups recommended daily
  • ______is used for building bones and teeth
  • Intake of dairy products is linked to improved ______health, and may reduce the risk of osteoporosis

Oils

  • Oils are ______a food group, but they provide essential nutrients
  • They contain ______fatty acids
  • Oils are fats that are ______at room temperature, like the vegetable oils used in cooking
  • Oils come from many different ______and from fish
  • Use sparingly- ______-teaspoons recommended
  • ______is the healthiest

Ideal Body Weight

  • Is based on ______
  • To maintain/gain/ or lose weight you need to know the following :
  • Calorie ______/and or fat intake
  • Caloric ______
  • One pound is ______calories- excessive calories
  • ______- A condition where the person weighs more than what is considered normal for that height, age and sex
  • Risks:
  • ______- A disease marked by excessive generalized deposition and storage of fat, with a BMI (Body mass index) of over 30
  • ______- A condition where the person weighs less than what is considered normal for that height, age and sex
  • Risks
  • Eating Disorders
  • ______- an emotional disorder in which lack of self-esteem and an intense fear of being overweight result in starvation
  • ______- binge eating followed by starvation, self-induced vomiting and use of diuretics or laxatives
  • ______- periods of uncontrolled eating beyond the point of being full with no purging
  • ______- literally means “to change”. It includes the processes of breaking down nutrients to produce energy as well as combining nutrient building blocks