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NUTRITION

NUTRITION. What does “You are what you eat!” mean?. How does eating a balanced diet today effect how you feel in the future?. What you eat during your teens can affect your risk of developing obesity, heart disease, diabetes, osteoporosis and cancer when you are in your

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NUTRITION

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  1. NUTRITION

  2. What does“You are what you eat!” mean?

  3. How does eating a balanced diet today effect how you feel in the future? What you eat during your teens can affect your risk of developing obesity, heart disease, diabetes, osteoporosis and cancer when you are in your 30’s, 40’s or 50’s. All of these diseases can be affected by your diet.

  4. List the 6 classes of nutrients • Carbohydrates • Fats • Protein • Vitamins • Minerals • Water

  5. Which 3 nutrients give us energy? Carbohydrates Fats Protein How do we know they give us energy?

  6. What are calories? Calories are how we measure how much energy a food has. • Carbohydrates = 4 calories per gram • Protein = 4 calories per gram • Fats = 9 calories per gram How many do each of the following nutrients have per gram?

  7. What are “empty” calories? A measurement of the energy present in high-energy foods with poor nutritional value.

  8. What are the 2 types of carbohydrates Complex Carbohydrates = Starches Ex: Bread, pasta, rice • Simple Carbohydrates • = Sugars • Ex: chocolate, candy

  9. If carbohydrates are not used for energy, what happens to them? Carbohydrates are the first calories burned for energy. If they are not used they are stored in your body as fat.

  10. Why is fiber so important in keeping us healthy? • Fiber keeps your intestines healthy • Prevents constipation • May help prevent colon cancer and heart disease • Increases the amount of fluid in your digestive system.

  11. Fats are also divided into 2 groups, name them and an example of each. Saturated Fats: fats that are solid at room temperature. ex: lard (crisco), butter • Unsaturated Fats: • fats that are liquid at room temperature. • ex: cooking oils

  12. What is cholesterol? • Cholesterol combines with molecules to circulate in the blood. What does it do in our bodies? It is needed to make Vit. D, cell membranes & certain hormones.

  13. HDL is the GOOD cholesterol. LDL is the BAD cholesterol

  14. What can happen if we have too much cholesterol in our body?

  15. What is Protein made up of? Amino Acids • There are 20 different types of amino acids but only 9 essential ones.

  16. How is protein used in our body? • It helps the body build new cells and repair existing ones. It helps with muscle development. • It is burned for energy after the Carbohydrates are gone.

  17. What is the difference between complete proteins & incomplete proteins? Completeproteins contain the 9 essential amino acids Incomplete proteins do not contain all the essential amino acids

  18. What are the 2 classes of vitamins? What is the difference? Fat Soluble • Dissolve in fat and can be stored in the body.

  19. Water Soluble • Dissolve in water and are not stored in the body. • The body uses what it needs then gets rid of the rest.

  20. What do minerals do for our body? • Minerals help build and repair tissues. • Needed for enzyme activity • Needed for bone formation.

  21. What is nutrient deficiency? Nutrient Deficiency occurs when our body does not have enough of the 6 nutrients needed to function properly. Without enough nutrients certain body functions may not function properly and could weaken certain organs.

  22. What percent of your body is water? Our brain is made up of 70% water • Our body is made up of 60% water. Our lungs are made up of 90% water

  23. Why is water so important for our body? Water is needed for every body function, without the proper amount of water certain body functions may not perform as they should.

  24. How much water should you have a day? At least eight 8oz glasses of water each day!

  25. What is dehydration and how can it be dangerous? • Dehydration occurs when the body does not have enough water. • Dehydration can interfere with both mental and physical performance. • Early symptoms might be fatigue, loss of appetite, dry eyes. • Dehydration could lead to death. It’s important to drink more water than you lose!

  26. What are the ABC’s of good health? AIM for fitness a healthy base BUILD CHOOSE sensibly

  27. What makes a food “junk food”? Is all “junk food” bad for us? What makes a food healthy or junk depends on how many nutrients it provides relative to how many calories it contains. Junk food is only a problem if it makes up a large part of your diet.

  28. Is snacking bad??? Snacking isn’t bad if done right. If done right is can increase your nutrient intake and help you maintain a healthy weight. Eating smaller amounts of food (with nutritional value) throughout the day vs 3 large meals a day can actually be better for your metabolism.

  29. How do our dietary needs change as we get older? Nutrient needs change with each stage of life, infancy, childhood, adolescence & adulthood As you get older you have to watch your intake of calories because your metabolism slows down. The more active you are the more calories you need.

  30. Why do pregnant women need more energy and protein than non-pregnant women? To help meet energy needs, expectant mothers need about 450 additional calories. More protein, vitamins & minerals are needed to aid in the development of the baby.

  31. What does it mean to be vegetarian? Limits their diets to few or no animal products, usually no meat except seafood. Vegan? A vegetarian who does not eat any animal products.

  32. What is a big dietary concern for vegetarians & vegans? They may not get enough protein without meat in their diet.

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