Unit 7: Nutrition

Name: ______Period: ______Unit 7: Nutrition Steps to a healthier you Unit 5 P.282

• Good nutrition is essential for maintaining ______and providing the energy necessary for optimal physical and ______performance. Poor nutrition is a significant risk factor in many of the leading causes of ______in the U.S., including coronary heart disease, ______, stroke and ______.

Homework • www.choosemyplate.gov • Compute your calorie needs • Print your needs for the food groups

Food Labels (P.290-292) • What to Know: – Nutrition facts – ______per container – Calorie listing – Calories from ______– % Daily value – Ingredients – Dates

Food Labels • What must be included (Required by ______) – Food name – Weight/volume – Manufacturer – ______– ______content

Unit 7: Nutrition Notes 1 Nutrition Log Project 82 pts • http://www.nutri-facts.com/ • http://www.dietfacts.com/ • http://www.myfitnesspal.com/

• Must Have: – 1. Record all foods for 5 days – 2. Calories, Total Fat, and Saturated Fat for each item – 3. Include physical activity minutes for each day – 4. Include water consumed each day – 5. Calculate overall Totals for EACH DAY – 6. Evaluate your diet, comparing you diet to choosemyplate.gov

What influences what we eat and drink? • Personal ______• Habit (p.311) • Ethnic heritage or tradition (p.319) • Social interactions • Learned ______• Convenience and ______(p.318) • Body ______• Nutrition (health)

• Eating the right foods can help avoid certain ______, prevent ______, prevent illness, and help us to recover from illness faster. • Individual needs depend on: ______, genetics, ______, size, ______level and other specific conditions

The 6 Nutrients: • 1. Proteins • 2. Carbohydrates • 3. Fats • 4. Vitamins • 5. Minerals • 6. Water

1. Proteins (P. 283) • Build and repair body ______, speed up reaction in body. – Complete: A protein that contains all of the essential ______acids (the body needs ______amino acids to function properly)

Unit 7: Nutrition Notes 2 • Ex: meat, fish, poultry, ______, yogurt, and ______– Incomplete: A protein from ______sources that does not contain all of the ______amino acids • Ex: ______(whole grains, pastas, and corn), legumes (dried beans, peas, and lentils), and nuts and ______. 2. Carbohydrates (P. 284) • Key source of ______, maintains tissue protein, ______fat and fuels the CNS. – Part of grains and plants that can not be ______are known as Fiber – ______: Starches and fibers • Ex: grains (bread and pastas), vegetables (potatoes and beans) – ______: Sugars that enter the bloodstream rapidly and provide ______energy • Ex: Natural: fruits, honey, milk Processed: cakes, candy, ketchup Glycogen: stored in the ______for energy. If you need energy, it is converted to glucose

3. Fats (P. 285) • Provides energy and helps the body store ______. • No more than ______of total calories should come from fat. – Dietary Fat – ______: solid at room temperature (most ______) No more than ______of calories should come from sat. fat (fried foods). Raises LDL’s – Polyunsaturated: sunflower, corn, and soybean oils – Monounsaturated: Olive and canola oils – Trans Fatty Acids: formed when ______oils are processed into ______fats (margarine or shortening)

• Fat ______in the blood and body fat – Triglycerides (about 95% of total body fat) – ______(about 5% of body fat) • High Density Lipoproteins (HDL)-Good • Low Density Lipoproteins (LDL)-Bad

4. Vitamins (P.286) • ______the body’s use of ______, protein and fats. Critical in the formation of blood cells, ______, neurotransmitters, and genetic material. – Fat-soluble: A, D, E, K (dissolve in fat and can be ______in the body)

Unit 7: Nutrition Notes 3 – Water-Soluble: Vitamin C, B’s and Folic Acid

5. Minerals (P. 287) • Vital for healthy growth of teeth and ______, helps in muscle contraction, nerve reaction and blood clotting. – Macro minerals: Calcium, Chlorine, Magnesium, Phosphorus, ______(keeps fluids ______in cells and is found in green vegetables, legumes, and fruit), ______(large amounts) and Sulfur – Trace minerals (only need ______amounts): Chromium, Copper, Fluoride, Iodine, Iron, Selenium, and Zinc

6. Water (P. 289) • Most ______nutrient- involved with all body processes • Makes up more than ______of body mass • Dehydration: A condition when the water content of the body has fallen to an extremely ______level – Caused by lack of water intake, dry environment, fever, vomiting, or diarrhea

Calorie • Unit of ______produced by food and used by the body – Fat = ____ calories per gram – Carbs = ____ calories per gram – Protein = ____ calories per gram

Weight Control • 1 lb. of body fat = ______

• Caloric intake +/- caloric expenditure = weight gain/weight loss

• Ex: In a period of 5 days, if a person burns 4,200 calories a day, and in the same period the person consumes 2,000 calories a day, how will it affect their body weight?

Metabolism (P. 327) • The rate at which food is converted into ______• Basal metabolic rate (BMR) – the number of ______the body uses at ______

Heart Healthy • ______: A substance that protects cells from being ______by oxidation

Unit 7: Nutrition Notes 4 • Heart healthy diets should include: ______fats and ______grains

Herbal Supplements (P.288) • Officially classified as ______not drugs. • Do not need to be approved by the ______– Creatine: Amino acid made in the ______, kidneys, and pancreas. – Protein Supplements: Products taken orally that contain protein and are intended to ______one’s diet and not considered food. • Amount of protein needed per day is one gram of protein per pound of body weight. Extra protein is converted to ______.

Food Health Claims (P.291) • Healthy • Fat Free • Low Fat • Lean • Light • Cholesterol Free • Fresh • Less • High

Dietary Guidelines (P.299) • Designed to promote health, the guidelines are updated every five years. • Eat a ______of foods • Balance the food you eat with physical ______• Choose a diet low in saturated fat, fat, and ______• Chose a diet with plenty of ______products, vegetables, and fruits • Chose a diet ______in sugars, salt, and sodium • Do not drink alcohol, or drink in moderation if 21 yrs. Old or older

The Dietary Guidelines for Americans describe a ‘healthy’ diet as one that: • Emphasizes fruits, ______, whole grains, and fat-free or low-fat ______.  Includes ______meats, poultry, fish, ______, eggs, and nuts  Is low in ______fats, trans fats, cholesterol, salt (sodium), and added ______.

Unit 7: Nutrition Notes 5 Choose My Plate helps individuals use the Dietary Guidelines to: • Make ______choices from every food group. • Find balance between food and ______. • Get the most nutrition out of ______. • Stay within daily ______needs.

Changes • Some changes from the old food guide pyramid: – All meats do ______have the same nutritional value – All breads do ______have the same nutritional value – Some oils can be ______

Eating Disorders P.334-335 • Anorexia Nervosa: When a person ______themselves

– Signs: dehydration and constipation, abnormal pain and nausea, hormonal changes, damage to body organs, decrease in heart rate and blood pressure, hair loss, malnutrition P. 335 • Bulimia: When a person ______and purges

– Signs: binge in private, but eat regular amounts when with others; have one secret place to binge, such as a closet; steal food or hide it in a secret place; think about food constantly; exercise and diet excessively between binges.

Binge Eating & Obesity (P.336) • Obesity: ______over desired body weight

Diet & Cancer (P.303) • Guidelines to reduce the risk of cancer: – Eat ______rich foods each day – Eat a ______of fruits and vegetables – Limit ______fat intake

Unit 7: Nutrition Notes 6