CHAPTER 5

COACH PARK’S COPY

MONDAY, OCTOBER 6, 2014WARM-UP

Read the Time Health Article “Cracking a Tough Problem” on page 138 in your Health Book, then answer the following questions.

1. Do you think peanut products should be banned from school. Explain why or why not in 5 sentences.

CHAPTER 5

NUTRITION

Nutrition Guidelines

Food Groups

Number of servings per food group a day depends

on the following:

• Age• Weight• Activity

Level

Examples of 1 serving• 1 medium

fruit• ¼ cup dried

fruit• ½ cup

fresh, frozen or canned

fruit• ½ cup fruit

juice

One medium orange or apple is the size of a tennis ball, which equals 60 calories.

FRUIT SERVINGS

Examples of 1 serving• 1 cup raw

leafy vegetables

• ½ cup cut-up raw or

cooked vegetables• ½ cup vegetable

juice

Half a cup of cooked carrots is equal to the size of a baseball

Raw leafy spinach is equal to two baseballs and is equal to one serving of vegetables.

VEGETABLE SERVINGS

Examples of 1 serving• 1 slice of

bread• 1 oz dry

cereal• ½ cup cooked rice or pasta, or

cereal

Half a cup of whole-grain cooked pasta is about the same size as a hockey puck and equals one carbohydrate serving, or about 70 calories

CARBOHYDRATE SERVINGS

Examples of 1 serving

• 3 oz cooked meat

• 3 oz grilled fish

PROTEIN SERVINGS

A 2.5-ounce piece of cooked skinless chicken is about the same size as two-thirds of a

deck of cards and equals one protein/dairy serving, or about 110 calories.

A 2-ounce patty of cooked lean hamburger is about the same size

as two-thirds of a deck of cards and equals one protein/dairy

serving, or about 110 calories.

Examples of 1 serving

• 1 cup fat-free or low-fat milk

• 1 cup fat-free or low-fat yogurt

• 1 and ½ oz fat-free or low-fat cheese

Two-thirds of a cup of low-fat cottage cheese is about the

same as four dice and equals one protein/dairy serving, or

about 110 calories.

One and a half to 2 ounces of low-fat hard cheddar cheese is about the same size as three to four dice and equals one

protein/dairy serving, or about 110 calories.

DAIRY SERVINGS

FATS & OILS

Examples of 1 Serving:• 1 tsp soft margarine• 1 Tbsp Mayonnaise• 1 tsp vegetable oil• 1 Tbsp low-fat salad

dressing

Two teaspoons of regular mayonnaise are about the same

size as two dice and equal one fat serving, or about 45 calories.

It's easy to overestimate a serving of almonds and other nuts because they're so small. Just seven whole almonds (or 4 teaspoons slivered) equal one fat serving, or about 45

calories.

FAT SERVINGS

SWEETS & ADDED SUGARSExamples of 1 Serving:

• 1 Tbsp sugar• 1 Tbsp jelly or jam• ½ cup sorbet and ices• 1 cup lemonade

SALT & SODIUMUS Government Recommended

Amount per day: 1 teaspoon a day = 2,300 milligrams

Our body uses salt for the following:

1. Conduct nerve impulses2. Contract and relax muscles

3. Maintain the proper balance of water and minerals.

Too much Salt can cause the following:

1. High blood pressure2. Heart disease

3. Stroke.

Most American’sconsume at least 1.5 teaspoons of

salt per day.

American Heart Association Recommended Amount per day:

2/3 teaspoon a day = 1,500 milligrams

Especially for those at-risk:1. People over age 50

2. People who have high or slightly elevated blood pressure

3. People who have diabetes4. African Americans

A serving is a specific amount of food defined by common measurements, such as cups or tablespoons.

A portion is the amount of food you put on your plate.

TUESDAY, OCTOBER 7, 2014WARM-UP

What foods do you eat most often for meals or snacks? Why do you choose to eat these foods? Taste? Health Benefits? Convenience? Appearance?

*Write the date & question, then answer the question. You do not have to answer in complete sentences. You can use bullet points. You may do all warm-ups for this week on the same sheet of paper. You will get a grade for the warm-ups on Friday. If you are absent one

day, write the date and then write absent.

If you have 1 cup of Chicken Noodle

Soup:

**Multiple everything by 2**

Calories: 120

Total Fat: 3g

Sodium: 1780mg

Protein: 6g

If you have 1 ½ cups of Chicken Noodle Soup:

**Multiple everything by 3**

Calories: 180

Total Fat: 4.5g

Sodium: 2670mg

Protein: 9g

10 chips = 1 serving of Baked Ruffles.

1. How many Calories are in 20 chips?

2. How much Total Fat is in 20 chips?

3. How much Sodium is in 20 chips?

4. How many Total Carbohydrates are in 20 chips?

1. How many Calories are in 6 Tbsp?

2. How much Total Fat is in 6 Tbsp?

3. How much Sodium is in 6 Tbsp?

4. How many Total Carbohydrates are in 6 Tbsp?

1. How many Calories are in 16 blocks (the whole bar)?

2. How much Total Fat is in 16 blocks?

3. How much Sodium is in 16 blocks?

4. How many Total Carbohydrates are in 16 blocks?

TUESDAY, SEPTEMBER 30, 2014WARM-UP

Describe your idea of a healthful meal that you would enjoy. What are the benefits you would get from this meal?

*Write the date & question, then answer the question. You do not have to answer in complete sentences. You can use bullet points. You may do all warm-ups for this week on the same sheet of paper. You will get a grade for the warm-ups on Friday. If you are absent one

day, write the date and then write absent.

NUTRIENTSSUBSTANCES IN

FOOD THAT YOUR BODY NEEDS TO

GROW, TO REPAIR ITSELF, AND TO

SUPPLY YOU WITH ENERGY

CARBOHYDRATES

DEFINITION:ARE THE STARCHES AND

SUGARS PRESENT IN FOODS

SIMPLE:-SUGARS

-FRUCTOSE & LACTOSE-FOUND IN FRUIT & MILK

COMPLEX:-STARCHES

-FOUND IN WHOLE GRAINS, SEEDS,

NUTS, POTATOES

CARBOHYDRATESTHE ROLE OF OR WHAT CARBOHYDRATES DO FOR OUR

BODY:• OUR BODY’S MAIN SOURCE OF ENERGY

• CONVERTS CARBS INTO GLUCOSE

• IF YOU DON’T USE IT, THEN IT GETS STORED AS FAT.

CARBOHYDRATESEXAMPLES:

FIBERDEFINITION:

IS AN INDIGESTIBLE COMPLEX CARBOHYDRATE THAT IS FOUND IN

THE TOUGH, STRINGY PARTS OF VEGETABLES, FRUITS, AND WHOLE

WHOLE GRAINS

FIBERTHE ROLE OF OR WHAT FIBER DOES FOR OUR BODY :

• HELPS MOVE WASTE THROUGH THE DIGESTIVE SYSTEM

• REDUCES THE RISK OF HEART DISEASE

FIBEREXAMPLES:

PROTEINS DEFINITION:NUTRIENTS THAT HELP BUILD AND MAINTAIN

BODY CELLS AND TISSUE

COMPLETE PROTEIN-ALL 9 ESSENTIAL AMINO ACIDS

INCOMPLETE PROTEIN-LACK ONE OR MORE OF ESSENTIAL AMINO ACIDS

PROTEINSTHE ROLE OF OR WHAT PROTEIN

DOES FOR OUR BODY :• BODY BUILDS NEW CELLS FROM

AMINO ACIDS

• MAKES ENZYMES, HORMONES, & ANTIBODIES

• SECOND SOURCE OF ENERGY

PROTEINSEXAMPLES:

WEDNESDAY, OCTOBER 8, 2014WARM-UP

List 2 foods that are carbohydrates. List 2 foods that have fiber. List 2 foods that are protein.

*Write the date & question, then answer the question. You do not have to answer in complete sentences. You can use bullet points. You may do all warm-ups for this week on the same sheet of paper. You will get a grade for the warm-ups on Friday. If you are absent one

day, write the date and then write absent.

FATS DEFINITION:FATS ARE A TYPE OF LIPID, WHICH IS A

FATTY SUBSTANCE THAT DOES NOT DISSOLVE IN WATER

SATURATED FATS-BAD FAT

UNSATURATED FATS-GOOD FAT

FATSTHE ROLE OF OR WHAT FAT DOES FOR OUR

BODY :

• TRANSPORT VITAMINS

• LINOLEIC ACID: GROWTH & HEALTHY SKIN

• HELP SATISFY HUNGER LONGER BECAUSE THEY TAKE LONGER TO DIGEST

FATSEXAMPLES:

CHOLESTEROLWAXY LIPIDLIKE

SUBSTANCE THAT CIRCULATES IN BLOOD

HIGH INTAKE OF SATURATED FATS = HIGH

CHOLESTEROL

CAUSES: HEREDITY, AGE, & WEIGHT GAIN

CHOLESTEROLTHE ROLE OF OR WHAT CHOLESTEROL DOES FOR

OUR BODY :

PRODUCES MANY HORMONES, VITAMIN D, & BILE (DIGESTION OF FATS)

EXCESS IS GATHERED IN ARTERIES WHICH

INCREASES THE RISK OF HEART DISEASE

CHOLESTEROLEXAMPLES:

THURSDAY, OCTOBER 2, 2014WARM-UP

List 2 foods that are Saturated Fats. List 2 foods that are Unsaturated Fats.

*Write the date & question, then answer the question. You do not have to answer in complete sentences. You can use bullet points. You may do all warm-ups for this week on the same sheet of paper. You will get a grade for the warm-ups on Friday. If you are absent one

day, write the date and then write absent.

VITAMINSCOMPOUNDS THAT HELP REGULATE MANY VITAL

BODY PROCESSES (DIGESTION, ABSORPTION,

METABOLISM)

WATER-SOLUBLE:DISSOLVE IN WATER &

PASS EASILY INTO BLOOD DURING DIGESTION

FAT-SOLUBLE:ABSORBED, STORED, & TRANSPORTED IN FAT

VITAMINSWATER-SOLUBLE:

BODY DOES NOT STORE SO YOU MUST REPLENISH

OFTENFAT-SOLUBLE:

STORED IN FATTY TISSUE, LIVER & KIDNEYS. EXCESS BUILDUP CAN BE TOXIC

THE ROLE OF OR WHAT CHOLESTEROL DOES FOR OUR BODY :

VITAMINSEXAMPLES:

VITAMINSVITMAIN C

• PROTECTS AGAINST INFECTIONS

• PROMOTES HEALTHY TEETH & GUMS

VITAMIN B12

• PRODUCTION OF RED BLOOD CELLS AND FOR NORMAL GROWTH

THE ROLE OF OR WHAT WATER-SOLUBLE VITAMINS DO FOR OUR BODY & EXAMPLES :

VITAMINS

VITMAIN A• STRENGTHENS TOOTH

ENAMEL• HELPS EYES ADJUST TO

DARKNESS• MAY AID IN CANCER

PREVENTION

VITAMIN D• ESSENTIAL FOR

NORMAL BONE & TOOTH DEVELOPMENT

THE ROLE OF OR WHAT FAT-SOLUBLE VITAMINS DO FOR OUR BODY & EXAMPLES :

MINERALSSUBSTANCES THAT THE

BODY CANNOT MANUFACTURE BUT THAT ARE NEEDED TO REGULATE

MANY VITAL BODY PROCESSES.

MINERALSTHE ROLE OF OR WHAT MINERALS DO FOR OUR

BODY:

• BONES & TEETH• HEART MUSCLE

CONTRACTIONS• BLOOD CLOTTING• CELL METABOLISM• ENERGY IN CELLS• RESISTANCE TO INFECTIONS

MINERALSEXAMPLES:

THURSDAY, OCTOBER 9, 2014WARM-UP

List 2 foods that have unsaturated fat.List 2 foods that have vitamins and list the vitamin that the

food has in it.List 2 foods that have minerals and list the mineral that the

food has in it.*Write the date & question, then answer the question. You do not

have to answer in complete sentences. You can use bullet points. You may do all warm-ups for this week on the same sheet of paper. You will get a grade for the warm-ups on Friday. If you are absent one

day, write the date and then write absent.