Nutrition NotesGlencoe 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• Type 2 Diabetes• Cardiovascular

disease• Stroke• 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 ofhigh-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 ofTrans 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.

17D. Get the most nutrition out of your

calories.

“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