nutrition notes glencoe health, pages 250-287. 1. nutrition the process by which your body takes in...
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Nutrition NotesGlencoe Health, Pages 250-287
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1. Nutrition
• The process by which your body takes in & uses food
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2. Nutrients
• Substances in food that your body needs to grow, to repair itself, & to supply you with energy.
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3. Calorie
• A unit of heat used to measure the energy your body uses & the energy it receives from food.
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4. Healthful foods provide fuel for physical activities, help you stay mentally alert, & keep you looking & feeling your best.
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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
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6. Hunger
• The natural physical drive to eat, prompted by the body’s need for food.
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7. Appetite
• The psychological desire for food.
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8. People may eat in response to an emotional need:
• Stressed• Frustrated• Lonely• Sad• Boredom
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9A. Family & Culture
• Eat most meals at home?• Eating certain foods
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9B. Friends
• Pizza after school?• Opportunity to try to new foods
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9C. Time & Money
• Busy schedules• Choose foods that are quick &
easy to prepare• Expensive steaks
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9D. Advertising
• Influence your decisions about food
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Nutrients
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10. Carbohydrates
• Starches & sugars found in foods, which provide your body’s main source of energy
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3 Types of Carbohydrates
• Simple Carbohydrates• Complex Carbohydrates• Fiber
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11A. Simple Carbohydrates
• Sugars found naturally in foods & added to processed foods• Fructose• Lactose
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11B. Examples of Simple Carbs
• Fruits• Dairy products• Honey• Maple syrup• Cold cereals
• Bread• Bakery Products
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11C. Complex Carbohydrates
• Starches• Long chains of sugars linked
together
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11D. Examples of Complex Carbs
• Grains• Bread• Pasta• Beans• Potatoes
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11E. Fiber
• Tough complex carb that the body cannot digest• Help you feel full• Reduce risk of cancer, heart
disease & Type 2 Diabetes
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11F. Examples of high-fiber foods
• Fruits• Vegetables• Whole grains• Nuts• Seeds• Legumes
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12A. Proteins
• Nutrients the body uses to build & maintain its cells & tissues
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12B. Examples ofhigh-protein Foods
• Animal sources:
Meat
Eggs
Dairy products
Soy
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13A. Fats
• Provide a concentrated form of energy.• Unused calories from fats are
stored as body fat.
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13B. Unsaturated Fats
• May lower risk of heart disease
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13C. Examples of Unsaturated Fats
• Vegetable oils• Nuts• Seeds
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13D. Saturated Fats
• May increase risk of heart disease
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13E. Examples of Saturated Fats
• Meat• Dairy products• Plant oils (palm, coconut)
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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
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13G. Examples ofTrans Fats
• Margarine• Snack foods• Packaged baked goods (cookies
& crackers)
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13H. Cholesterol
• Waxy, fatlike substance• Excess can build up on insides of
arteries
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14. Vitamins• Compounds found in foods that
help regulate many body processes• Vitamins A,B,C,D,E,K, Folic acid
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15A. Minerals• Elements found in food are used by the
body• Examples:
Calcium
Phosphorus
Magnesium
Iron
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15B. Osteoporosis
• Condition in which the bones become fragile & break easily• Common in women over 50• Eat calcium-rich foods now!
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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
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17A. Dietary Guidelines for Americans
• Set of recommendations about smart eating & physical activity for all Americans
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17B. Make smart choices from every food group.
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17C. Find your balance between food & activity.
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17D. Get the most nutrition out of your
calories.
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“My Pyramid” has changed to “My Plate”
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19. Teens should be physically active for 60
minutes almost every day to avoid unhealthy weight
gain.
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20. Healthful Snacks• Fresh fruit• Cut-up vegetables• String cheese• Unsalted nuts• Air-popped popcorn• Fat-free yogurt• Bread sticks
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21A. Watch portion sizes.
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21B. Pay attention to how foods are prepared.
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21C. Add fresh vegetables or fruits.
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21D. Go easy on toppings.
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21E. Don’t drink your calories.
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22. Items on a food label
• Name of food product• Amount of food in package• Name & address of company• Ingredients• Nutrition Facts panel