Nutrition and Wellness

1. Nutrition and Wellness Unit 2 The Nutrition Health Connection Tonja Bolding Lakeside High School Revised frameworks 2008

2. 2.1 Match terms related to the nutrition health connection 1. amino acid – one of the building blocks of protein molecules 2. antioxidant - a substance that helps protect your body from cell damage that can lead to health problems 3. atherosclerosis – hardened and narrowed arteries caused by plaque deposits 4. carbohydrates – an essential nutrient that is the body’s main source of energy; includes sugars and starches 5. cholesterol – a waxy liquid found in every cell of the body, found in foods from animal sources 6. complete protein – a protein that contains all the essential amino acids

3. 7. complex carbohydrates – starches; carbohydrates made of many sugars attached together 8. dehydration – a state in which the body contains a lower than normal amount of body fluids 9. dental caries – tooth decay 10. diabetes mellitus – lack of or inability to use the hormone insulin, which results in the build up of glucose in the bloodstream 11. dietary fiber- plant material that cannot be digested 12. diuretic – a substance that increases urine production

4. 13. essential amino acid – an amino acid that cannot be made by the body and must be supplied by the diet 14. fat-a nutrient that provides a concentrated source of energy, and helps protect the body from sudden changes in outside temperature 15. fat soluble vitamins – a vitamin, specifically vitamins A, D, E, and K, that dissolve in fats 16. HDL (High Density Lipoprotein) – picks up cholesterol from around the body and transports it back to the liver for removal from the body 17. hypoglycemia – low blood glucose levels 18. incomplete protein – a protein that is missing one or more of the essential amino acids

5. 19. lactose intolerance – inability to digest lactose 20. low density lipoprotein (LDL) – carries cholesterol made by the liver to the blood cells 21. macromineral – a mineral required in the diet in an amount of 100 milligrams or more per day 22. micromineral – a mineral required in the diet in and amount less than 100 milligrams per day 23. minerals – nutrients such as calcium, iron, and zinc; some regulate the body processes, while others become a part of body tissues 24. non-essential amino acid – an amino acid that can be synthesized by the body

6. 25. nutrient- a chemical substance in food that helps to maintain the body 26. phytochemicals – helpful nutrient compounds found in foods from plant sources that are active in the body 27. protein – a nutrient composed of carbon, hydrogen, oxygen, and nitrogen, the body uses it for growth and maintenance 28. saturated fatty acids – a fatty acid that has no double bonds in it’s chemical structure and carries a full load of hydrogen atoms ; a saturated fatty acid is solid at room temperature 29. simple carbohydrates – sugars; carbohydrates made of one or two sugar units 30. starch – a polysaccharide that is the storage form of energy in plants

7. 31. sugars – a collective term used to refer to all the monosaccharides and disaccharides 32. trans-fatty acid- a fatty acid with an odd molecule shape that forms when oils are partially hydrogenated 33. unsaturated fatty acid – a fatty acid that has at least one double bond between two carbon atoms in a carbon atom chain and is missing at least two hydrogen atoms; an unsaturated fatty acid is liquid at room temperature 34. vegetarianism – practice of eating a diet consisting entirely or largely of food from plant sources 35. vitamins – nutrients that don’t provide energy or build body tissue, but help regulate these and other body processes 36. water soluble vitamin – a vitamin, specifically vitamin C or one of the B-Complex vitamins, that dissolve in water

8. 2.2 List the six nutrients(a chemical substance in food that helps to maintain the body) • Carbohydrates • Fats • Proteins • Minerals • Vitamins • Water

9. 2.3 Describe the role of carbohydrates (an essential nutrient that is the body’s main source of energy; includes sugars and starches) on health, appearance, and peak performance Function: • the body’s main energy source • help digest fats efficiently • provide bulk in the diet 2 main types: • simple carbohydrates(sugars; carbohydrates made of one or two sugar units) • complex carbohydrates(starches; carbohydrates made of many sugars attached together)

10. Simple Carbohydrates • Glucose is the form of sugar(a collective term used to refer to all the monosaccharides and disaccharides) carried in the bloodstream for energy used throughout the body sometimes called blood sugar • Fructose-fruit sugar • Lactose-milk sugar • Some people have lactose intolerance (inability to digest lactose) • Maltose-malt sugar from grains • Sucrose-table sugar

11. Complex Carbohydrates Starch • (a polysaccharide that is the storage form of energy in plants) Dietary Fiber • (plant material that cannot be digested)

12. Health Concerns Associated with Carbohydrates • Proper dental hygiene is important to prevent dental caries (tooth decay) which can be caused by not brushing teeth after sugary food and/or drink. • Individuals diagnosed with diabetes mellitus(lack of or inability to use the hormone insulin, which results in the build up of glucose in the bloodstream) should carefully regulate their intake of both simple and complex carbohydrates • Individuals diagnosed with hypoglycemia(low blood glucose levels) should avoid eating large amounts of sugar all at once and eat nutritious meals at regular intervals.

13. 2.4 Describes the role of protein on health, appearance, and peak performance Functions: • (a nutrient composed of carbon, hydrogen, oxygen, and nitrogen, the body uses it for growth and maintenance) Made up of 20 amino acids(one of the building blocks of protein): • essential amino acid(an amino acid that cannot be made by the body and must be supplied by the diet) • non-essential amino acid(an amino acid that can be synthesized by the body)

14. Types of Protein: • Complete Protein(a protein that contains all the essential amino acids) • sources: animal foods and soybean • supports growth and maintenance of body tissue • Incomplete Protein(a protein that is missing one or more of the essential amino acids) • Sources: plant foods • will not support growth and maintenance of body tissues

15. Vegetarianism (practice of eating a diet consisting entirely or largely of food from plant sources) is chosen for reasons which include religion, health, socioeconomic, environmental or humanitarian. • Lacto-ovo vegetarians eat dairy foods and eggs in addition to foods from plant sources. • most common vegetarian eating style • Lacto-vegetarians eat dairy food in addition to foods from plant sources.

16. Ovo-vegetarians eat eggs in addition to foods from plant sources. • Vegans eat only foods from plant sources Plants make hundreds of phytochemicals(helpful nutrient compounds found in foods from plant sources that are active in the body)to protect themselves from ultraviolet light, oxidation and insects. Scientists have just begun to learn about their useful role.

17. 2.5 Describe the role of fat(a nutrient that provides a concentrated source of energy, and helps protect the body from sudden changes in outside temperature) on health, appearance, and peak performance Functions: • provide energy • carry certain vitamins • make food taste good • helps you feel full after eating Types: • Saturated Fatty Acids(a fatty acid that has no double bonds in it’s chemical structure and carries a full load of hydrogen atoms, solid at room temperature) • meat and dairy

18. 2. Unsaturated Fatty Acids(a fatty acid that has at least one double bond between two carbon atoms in a carbon atom chain and is missing at least two hydrogen atoms; liquid at room temperature) • monounsaturated-canola oil, olive oil • polyunsaturated-corn oil, safflower oil • trans fatty acids-shortening, margarine (a fatty acid with an odd molecule shape that forms when oils are partially hydrogenated) • act like saturated fats in the body

19. Cholesterol(a waxy liquid found in every cell of the body, found in foods from animal sources)is an important part of a healthy body because it's used for producing cell membranes and some hormones. • too much cholesterol in the blood is a major risk for coronary heart disease, which leads to heart attack and stroke • it is not found in plant products • 2 types of cholesterol • HDL /High Density Lipoprotein(picks up cholesterol from around the body and transports it back to the liver for removal from the body)is often referred to as good cholesterol • LDL/low density lipoprotein(carries cholesterol made by the liver to the blood cells) is often referred to as bad cholesterol NO YES

20. Health Concern Associated with Excess Fat in the Diet • atherosclerosis(hardened and narrowed arteries caused by plaque deposits)

21. 2.6 Describe the role of vitamins on health, appearance, and peak performance Function: • (nutrients that don’t provide energy or build body tissue, but help regulate these and other body processes) • Vitamins have antioxidant(a substance that helps protect your body from cell damage that can lead to health problems) qualities. Types: • Fat Soluble Vitamins(a vitamin, specifically vitamins A, D, E, and K, that dissolve in fats) • Can build up in the body and be dangerous • Water Soluble Vitamins(a vitamin, specifically vitamin C or one of the B-Complex vitamins, that dissolve in water) • body does not store • extra carried out in urine

22. 2.7 Describe the role of minerals on health, appearance, and peak performance Function: • (nutrients such as calcium, iron, and zinc; some regulate the body processes, while others become a part of body tissues) Types: • Macromineral(a mineral required in the diet in an amount of 100 milligrams or more per day) • calcium • builds strong teeth and bones, regulates heart beat, muscles and nerves • phosphorus • builds and renews bones and teeth, helps in energy production • magnesium • builds and renews bones, helps nerves and muscles work properly

23. potassium • sodium • chlorine • all three maintain the body’s balance of fluid, and help with muscle and nerve action

24. Micromineral(a mineral required in the diet in and amount less than 100 milligrams per day) • fluorine • helps prevent tooth decay by strengthening teeth • iron • helps build and renew hemoglobin to carry oxygen to cells • zinc • helps heal wounds and form blood, helps in growth and maintenance of body tissue • iodine • works with the thyroid in metabolic functions

25. 2.8 Describe the role of water on health, appearance, and peak performance Function: • Lubricates joints • Regulates body temperature • Aids in digestion and cell growth and maintenance • Prevents dehydration(a state in which the body contains a lower than normal amount of body fluids) Facts: • People can live more than a month without food, but only a few days without water. • Between 50 and 75 percent of your body weight is water. • It is found both inside and outside all your cells. • Water is a natural diuretic (a substance that increases urine production).