Family and ConsumerSciences II

Student Edition

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Unit 1 — Understanding Textiles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

Unit 2 — Creating and Maintaining a Wardrobe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

Unit 3 — Eating Smart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

Unit 4 — Fruits, Vegetables, and Salads . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37

Unit 5 — Yeast Breads . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

Unit 6 — Pastries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57

Unit 7 — Proteins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65

Unit 8 — Understanding and Caring for Preschoolers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75

Unit 9 — Making Families Stronger . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 95

Unit 10 — Resourceful Design . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 107

Unit 11 — Residential Decisions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117

Unit 12 — Understanding Personal Financial Essentials . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 133

Unit 13 — Managing Money . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 155

Unit 14 — Understanding Financial Risks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 171

Unit 15 — Using Credit Wisely . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 185

Glossary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 203

Table of Contents

Unit

Eating Smart

1. Match common nutrients with their functions and food sources.

2. Select reasons for following dietary guidelines.

3. Identify results of poor nutrition upon health.

4. Identify information concerning requirements for total calorie intake.

5. Estimate your average daily calorie intake and expenditure. (Assignment Sheet 1)

6. Plan a day’s menu based on the food pyramid and your calorie need. (Assignment Sheet 2)

7. Select practices to follow when eating out.

8. Select meals from restaurant menus. (Assignment Sheet 3)

Objectives

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3

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Unit 3 — Eating Smart

anorexia — eating disorder of self-imposed starvation

balanced diet — variety of foods eaten daily in sufficient amounts to meet the body’s nutritional needs

basal metabolism — energy required for the body to maintain basic life processes

basal metabolic rate (BMR) — the speed at which the body uses energy to maintain its processes; varies by individual

body-mass index (BMI) — ratio of weight to height to gauge body fat

bulimia — eating disorder of bouts of extreme overeating followed by purging by self-induced vomiting or use of laxatives

calorie — unit used to measure the energy value of food or amount of energy used by a person’s body

cholesterol — wax-like substance that helps transport and digest fat

chronic disease — illness that lasts for a long time, such as diabetes

complete protein — proteins that contain the nine essential amino acids and can build and repair body tissue; found mostly in animal products and soybeans

diet — daily nutritional intake, including supplements, to maintain body processes

empty calories — food that is high in calories but provides few nutrients

fat-soluble vitamins — vitamins that move through the bloodstream in droplets of fat and are stored in body cells for long periods of time

hemoglobin — the red substance in the blood that carries oxygen to the cells

legumes — “pod fruits” such as beans, peas, lentils, and peanuts

incomplete proteins — proteins that lack some essential amino acids and cannot maintain life alone but can be combined with other incomplete proteins to form a complete protein (for example, rice and beans); found mostly in foods from plants

nutrient dense food — food that is low in calories while providing large amounts of nutrients such as vitamins and minerals

Key Terms

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nutrition — science or study of food and the way the body uses it for growth and maintenance

saturated fats — fats, usually from animals, that are associated with increased cholesterol levels; solid at room temperature. Examples of saturated fats include lard, butter, milk, and cheese

specific dynamic effect (SDE) — increased expenditure of energy needed to digest food

unsaturated fats — fats, usually from plants, that can lower cholesterol levels; liquid at room temperature. Examples of unsaturated fats are oils from vegetables, olives, sunflower seeds

water-soluble vitamins — vitamins that move through the bloodstream dissolved in water; easily absorbed and are not stored in body cells

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Unit 3 — Eating Smart

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I n order for you to have the physical, mental, and emotional health you want, you must understand the role of food in your life: how much is recommended, what nutrients each food provides, and how to purchase nutritious foods. The information

in this unit will help you make smarter decisions about the food you eat.

Macronutrient minerals are needed by your body in relatively large amounts. Examples of macronutrient minerals are calcium, phosphorus, and magnesium.

Did You Know?

Functions and Sources of Common NutrientsFood has more to offer than just taste; food provides many nutrients from a variety of food sources. Some common nutrients in foods include:

Common Nutrients

Food Sources Functions

Water

• Liquids such as water, milk, clear soups, tea, fruit juices

• Vegetables such as lettuce, tomatoes, celery

• Fruits such as oranges, watermelon

• Transports nutrients • Carries wastes to intestines• Helps regulate body temperature• Aids digestion• Lubricates the joints and body cells

Fats

• Visible fats such as butter, vegetable oil, lard

• Invisible fats such those in as cheese, eggs, milk

• Provide concentrated energy (9 calories per gram)

• Transport fat-soluble vitamins A, D, E, and K

NotE: Omega 3 fatty acids in fish may help prevent heart attacks and strokes.

Carbohydrates

• Simple carbohydrates such as candies, jams

• Complex carbohydrates such as breads, pastas

• Fruits, vegetables, grains

• Provide main source of energy for body (4 calories per gram)

• Helps body utilize fat for energy• Provide cellulose and fiber

Proteins

• Meat and poultry• Fish and seafood• Eggs• Milk and dairy products• Nuts and legumes

• Provide energy (4 calories per gram) • Build and repair body tissue• Aid growth• Fight infections

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Unit 3 — Eating Smart

Common Nutrients

Food Sources Functions

Fat-soluble vitamins

Vitamin A

• Egg yolk• Liver• Nectarines• Dark yellow and green

vegetables

• Promotes clear smooth skin• Protects against night blindness

Vitamin D

• Liver, tuna, sardines • Made by the body with

exposure to sunlight• Foods that are fortified

with Vitamin D (milk, butter, margarine, etc.)

• Helps body use calcium and phosphorus

Vitamin E• Vegetable oils• Egg yolks

• Boosts the immune system

Vitamin K• Green leafy vegetables• Cauliflower• Liver

• Helps blood clot

Water-soluble vitamins

Vitamin C/ Ascorbic Acid

• Citrus fruits and juices Strawberries

• Cabbage• Foods that are fortified

with Vitamin C (non-citrus juices and fruit-flavored drinks, etc.)

• Promotes healthy, firm gums• Helps body resist infection• Aids in healing wounds

Vitamin B-1/ Thiamin

• Wheat germ and whole grain cereals

• Pork products

• Aids in normal appetite and digestion• Maintains healthy nervous system• Prevents irritability• Releases energy from food

Vitamin B-2/ Riboflavin

• Meats• Milk products• Leafy green vegetables

• Releases energy from food• Promotes healthy eyes, skin, tongue,

and lips

Vitamin B-6• Liver and muscle meats• Vegetables• Whole-grain cereals

• Helps nerve tissue function• Helps build red blood cells

Vitamin B-12

• Meats, organ meats, fish, and poultry

• Eggs• Milk

• Helps build red blood cells• Aids nerve function

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Common Nutrients

Food Sources Functions

Niacin• Liver and kidneys• Peanuts

• Maintains healthy nervous system• Promotes healthy skin, mouth,

tongue, and digestive tract

Folic Acid

• Dark green, leafy vegetables

• Meats• Eggs• Whole grains

• Builds red blood cells• Helps prevent birth defects, especially

spina bifida, when consumed before and during pregnancy

Minerals

Calcium• Milk and dairy products• Fish• Leafy green vegetables

• Builds bones and teeth• Helps clot blood

Phosphorus• Meat and poultry• Eggs• Milk

• Builds bones and teeth• Aids in the balancing of alkalis and

acids in blood

Iron• Liver• Egg yolks• Leafy green vegetables

• Makes hemoglobin

Iodine• Seafood• Seaweed• Iodized salt

• Maintains proper functioning of thyroid gland

• Prevents some forms of goiter

Zinc

• Meats, liver, and seafood• Eggs• Whole grains• Milk

• Helps heal wounds and protect against disease

Magnesium

• Whole grains and grain products

• Nuts and beans• Meats• Dark green, leafy

vegetables

• Helps body use nutrients• Help muscles work correctly• Helps nervous system

Sodium, potassium, and chlorine

• Many animal and plant foods

• Table salt• Citrus fruits• Dark green, leafy

vegetables

• Work together to control flow and balance of body fluids

• Helps nerves and muscles

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Unit 3 — Eating Smart

The following nutrients prevent, or reduce the risk of, specific diseases and conditions:

Nutrient Disease/ConditionVitamin D Rickets

Vitamin C Scurvy

Iodine Goiter

Niacin Pellagra

Iron Anemia

Calcium Osteoporosis

Protein Kwashiorkor

Did You Know?

Why Follow Dietary Guidelines?Dietary guidelines are based on the needs of healthy Americans. These guidelines are updated every five years. They do not apply to people who

need special diets due to illnesses, diseases, or other conditions. These people may need special instructions

from registered dietitians or physicians. The reasons you should follow the dietary guidelines are:

The guidelines will keep you within your calorie needs and help you get the most out of your calories. Being conscious about what you eat and drink will help you make wise decisions. These decisions relate to food and beverages, including alcohol. Alcoholic beverages are high in calories (7 calories per gram) and low in nutrients. Foods such as these are not considered to be nutrient dense.

It will help you make smart choices from each of the food groups. By eating a variety of foods, you are increasing your

chances of enjoying good health. Eat a well-balanced diet by selecting from each of the food groups. These groups include:

grains, vegetables, fruits, milk, and meat/beans.

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Smart choices include choosing a diet low in fat (especially saturated fat) and cholesterol. Eating excess saturated fat can

increase blood cholesterol levels, which can lead to an increased risk for heart disease. Make every effort to substitute saturated fats with unsaturated fats. Select lean meat, fish, poultry, and dry beans and peas for protein. Use skim or low-fat milk and moderate the use of egg products and organ meats. Limit intake of fats and oils, such as butter, cream, lard, and shortenings.

Trim fat off meats. Avoid frying foods, and always read labels carefully to check the amount and type of fat.

Another smart choice is to choose a diet with plenty of vegetables, fruits, and whole-grain products. These foods are generally low in fats. Eating vegetables, fruits, and grain products will likely increase complex carbohydrates (starches) and dietary fiber in the diet. Eating foods high in fiber can reduce symptoms of chronic constipation, and some researchers believe a diet low in fiber can increase the risk of developing colon cancer. Choose foods that are good sources of fiber and complex carbohydrates such as whole-grain breads and cereals, pasta, rice, fruits, vegetables, dried beans, and peas.

Use moderation when it comes to sugar. Sugar provides calories but no vitamins or minerals. Use less of all sugars and foods containing large amounts of sugars such as soft drinks, candies, cakes, and cookies. Avoid sweets between meals. Read food labels to check for large amounts of sugar. Become wise to the names of sugar. Corn syrup, molasses, lactose, and fructose are a few of the common names of sugars on food labels. Also keep in mind that sugar is sugar, no matter what form. Honey may seem more “natural” than processed white sugar, but both provide empty calories. Choose fresh fruits or fruits processed in their own juice. Eating too much sugar can also result in dental cavities. It is important to remove excess sugar by brushing and flossing teeth regularly.

Use salt and sodium in moderation. Most Americans eat more sodium than is needed. One major hazard of excess sodium is the possible increased chance of developing high blood pressure or edema. Limit your intake of high-sodium foods such as potato chips, pretzels, salted nuts, popcorn, pickled foods, cured meats, deli meats, steak sauce, and many canned vegetables and soups. Always read labels to check for sodium amounts.

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Unit 3 — Eating Smart

By following the guidelines, you will feel better and you will have a healthier future. By applying good nutrition

fundamentals, you will be more likely to maintain a healthy weight. Obesity can lead to medical problems such as high blood pressure, heart disease, diabetes, strokes, and certain kinds

of cancer. Being underweight can create nutrient deficiencies that could result in problems such as hair loss,

infertility, and cold intolerance. Being too thin is associated with eating disorders and can be linked to osteoporosis. Maintain healthy

eating habits such as eating slowly and taking smaller portions. Combine exercise with proper nutrition. Be aware of a sudden weight loss or weight gain. Avoid extreme approaches for losing weight.

Extreme eating behaviors, such as anorexia and bulimia, can lead to serious health problems and even death.

It will help you find a balance between food and physical activity. There is a direct correlation between what you eat and your weight. Physical activity can help you burn off unwanted weight. Excess calories that are not burned off will result in weight gain. Developing the right habits now can prevent potential imbalance in these factors later in life.

Your food will also be safer if you follow the dietary guidelines. Be sure to wash your hands before eating or handling food. If you follow the temperature guidelines when storing foods you will also prevent potential food-borne illnesses.

Trace nutrients are those that are needed by the body but only in small amounts. They include chromium, copper, manganese, selenium, and zinc.

Did You Know?

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How Does Poor Nutrition Affect Your Health?Consuming a properly balanced amount of essential nutrients provides a basis for good health. Therefore, the food choices you make directly impact your health and well-being. A nutritious diet encourages smooth skin, a radiant smile, and desirable body weight. Diets may, however, supply too much or too little of a nutrient. Remember, individuals vary in the amount of nutrients required to maintain optimal health.

Results of poor nutrition

Poor nutrition can result in decreased immunity, which can make you more susceptible to colds and other infections.

Colon disorders can be a result of inadequate fiber in the diet.

Fatigue, depression, skin problems, and tooth decay are all potential problems that can arise from eating poorly. Undesirable body weight (being either overweight or underweight) can also be a result of poor nutrition.

Growth pains, such as leg aches or cramps, can occur due to poor nutrition.

Poor nutrition can cause an increased risk of chronic diseases. Examples of chronic diseases include heart and circulatory disease, cancer, stroke, and diabetes. Diseases can also be a result of specific nutrient deficiencies. Examples of nutrient deficiency disorders include anemia, rickets, and scurvy.

Dietary supplements:• are not regulated by the USDA and, therefore, none have guarantees of purity or potency. • can result in an overdose.• can cause an adverse reaction, so at the first sign of a reaction, discontinue use.• can interact with prescription medicines, so always tell your doctor and pharmacist if you are

taking a dietary supplement.

Did You Know?

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Unit 3 — Eating Smart

How Many Calories Do You Need?The Dietary Guidelines for Americans recommends that 45-60% of a person’s calories come from carbohydrates, 20-35% from fats, and 10-35% from protein.

Several measures can be used to help you determine your ideal body weight and caloric needs. The basal metabolic rate helps you determine the minimum number of calories you need at your existing weight. The body-mass index helps you determine if you are overweight. Keeping a journal of your food intake will help you determine how many calories you are consuming. Using all three pieces of information can help you make food choices based upon your weight goals.

Body-Mass Index

Your body-mass index (BMI) measures your height/weight ratio. While it is a valid measurement of weight in relation to height, it should not be used as the only measurement of fitness. The BMI method is recommended for healthy adults ages 20 to 65; it does not apply to young children, adolescents, pregnant or breastfeeding women, or adults over 65. The ranges give an approximate weight status. Health risks are associated with low and high BMIs. If your BMI is less than 18.5, you are underweight. If your BMI is 18.5 to less than 25, your weight is desirable. If your BMI is 25 or higher, but less than 30, you are overweight. If your BMI is 30 or more, you are obese. To calculate your body-mass index, use the following formula:

BMI = Weight (lbs) x 703 ÷ Height (inches)2

EXAMPLE: A 5’ (60 in) woman weighing 100 lbs has a BMI of 19.5.100 x 703 = 70300 ÷ 3600 = 19.5

Basal Metabolic Rate (BMR)

A second measure of the number of calories you need to sustain your life is BMR. It represents the number of calories you would burn if you slept constantly. Like the BMI, this rate varies by individual. Some of the major factors that affect the BMR include your age, height, growth rate, body composition, stress, and environmental temperatures. Fasting and starving lower the BMR because the body uses its energy more efficiently in order to live. To calculate your approximate basal metabolic rate, use the following formula:

BMR = Weight (lbs) x 10 caloriesEXAMPLE: A man weighing 175 lbs has a BMR of 1,750 calories 175 lbs x 10 calories = 1,750 calories

If using the lowest percentages stated by the Dietary Guidelines for Americans, approximately 787 calories of his daily intake should be carbohydrates; 350 should be fats.

3500 calories equals one pound of body weight.

Did You Know?

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Activity Levels

A third factor to consider in determining your caloric needs is your level of activity. The type of activity influences the number of calories you need. Your activities can range from sedentary, such as reading and watching television, to very active, such as playing tennis and dancing. Individuals will burn different amounts of calories performing the same activity due to differences in body size, environmental temperature, the intensity of the activity, and individual BMI.

Special Dynamic Effect (SDE) — Food ingestion increases heat production in the body. Scientists estimate that from six to ten percent of calorie requirements for basal metabolism and physical activity must be added to cover SDE.

Eat Smart When You’re Eating OutEating out can be a treat, but it can also lead you down the wrong path if you don’t learn to make wise decisions. Some practices you can follow when eating out include:

Consider eating less by asking for a take-home bag instead of eating everything on your plate. You could also request an extra plate, and then share a meal. Typical restaurant portions can be two or three times larger than a single serving. Some restaurants offer a mini-plate at a reduced price. Also avoid super sizing a meal unless you are sharing with another person or will be taking it home for a later meal.

Avoid high-calorie foods such as French fries, desserts, fried foods, full-calorie salad dressings, malts, pasta salads, and soft drinks. When you find high-calorie foods on the menu, ask for substitutions. A green vegetable or salad instead of French fries is a nutritional substitution. Choose cooking methods that use little or no fat. These cooking methods include: stir-frying, broiling, baking, poaching, steaming, roasting, and stewing. Also, limiting extras such as gravies, sauces, and butter or margarine will also reduce your fat intake.

Eat at restaurants that offer you a variety of food. You should attempt to eat foods from each of the basic food groups by ordering items that offer more nutrition. Salads, low-oil salad dressing, vegetable plates, whole-grain bread, milk, and fruit juice are all considered good nutritional choices. Many menus have special symbols to indicate healthier choices.

Which is more green — preparing your own food, or eating out? Why?

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Unit 3 — Eating Smart

Career Spotlight

Dietitians plan diets and provide information about healthy eating. They work in four main areas. Management dietitians generally work in facilities that produce a large amount of food, such as hospitals, schools, and prisons. They supervise the entire meal production process – not only do they plan menus, but they also train and manage employees, buy equipment and supplies, prepare reports, and perform other administrative duties. Clinical dietitians work with patients in hospitals or nursing homes. They work with health care providers to make sure their clients’ special needs are met. Community dietitians work for health-related agencies such as public health clinics, home health agencies, and HMOs. They evaluate diets, provide education, and plan diets for their clients. Consultant dietitians are similar to clinical dietitians but they often work on their own instead of working for an agency. Many of their clients are people who are pursuing healthy lifestyles rather than those who are ill or have special needs.

To become a dietitian, you will need a bachelor’s degree. You will also need to complete an internship or practicum. If you are interested in becoming a dietitian, useful high school courses include FACS, Food and Nutrition, Food Service, and Health Education. Important skills include the ability to work as part of a team, math skills, and attention to detail. The median salary for dietitians in Oklahoma is $40,630 per year.

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Unit ReviewDefine the following words:

anorexiabalanced dietbasal metabolismbasal metabolic rate (BMR) body-mass index (BMI)bulimiacaloriecholesterol

chronic diseasecomplete protein diet empty caloriesfat-soluble vitamins hemoglobin legumes incomplete proteins

nutrient dense foodnutrition saturated fatsspecific dynamic effect (SDE)unsaturated fatswater-soluble vitamins

Review Questions:

1. List at least one source and function of each of the following:

a. Water b. Fat c. Carbohydrates d. Protein e. Vitamin A f. Vitamin D g. Vitamin E h. Vitamin K

i. B-1, Thiamin j. B-2, Riboflavin k. B-6 l. B-12 m. Niacin n. Folic Acid o. Calcium p. Phosphorus

q. Iron r. Iodine s. Zinc t. Magnesium u. Sodium/potassium/

chlorine

2. Why should you follow the dietary guidelines? 3. List five examples of how poor nutrition affects one’s health. 4. Explain the difference in the Basal Metabolic Rate and Body Mass Index. 5. What can you do to eat less at a restaurant? 6. What can you do to cut down or eliminate high calorie foods when eating at a

restaurant? 7. When eating at a restaurant, what should you use as your guide for food selection?