Healthful Eating

2. Terms to Know Terms to Know Nutrition The study of food and how your body uses the substances in food. Nutrition The study of food and how your body uses the substances in food. Nutrients Substances in food that your body needs for energy, proper growth, body maintenance, and functioning. Healthful Eating Good nutrition involves eating a variety of healthful foods. Healthful eating means taking in the proper amount of nutrients each day.

3. Term to Know Culture The shared customs, traditions, and beliefs of a particular group. Healthful Eating • Hunger • Appetite • Culture These are some of the factors that influence your food choices: • Family and friends • Emotions • Convenience and cost • Advertising

4. Sources of Energy: • Carbohydrates • Proteins • Fats

5. Term to Know Carbohydrates The starches and sugars found in food. Nutrients for Energy Carbohydrates are the body’s chief source of energy. Daily calories from carbs: 45-65%

6. Term to Know Fats Substances that supply a concentrated form of energy and help transport other nutrients to locations in the body where they are needed. Nutrients for Energy There are three energy sources, all of which are nutrients. Fats, or lipids, are another type of nutrient that provide energy.

7. Term to Know Calorie The amount of energy needed to raise the temperature of 1 kilogram (about a quart) of water 1 degree Celsius. Healthful Eating Your body’s energy needs are measured in calories. One pound fat = 3,500 calories

8. Daily Calorie Intake

9. Carbohydrates • Simple carbohydrates • Sugars found in fruits, candy, cookies and soda. • Provide quick energy. • Complex carbohydrates • Starches found in vegetables like corn and potatoes, breads, cereals, pastas, rice, and dry beans. • Provide sustained energy.

10. Term to Know Glycogen: Starchlike substance that the body can convert back to glucose when more energy is needed Adipose tissue Body fat. Carbohydrates Excess glucose: • if a person takes in more carbohydrates than their body can use for energy or store as glycogen, is stored as adipose tissue.

11. Term to Know Dietary fiber A special subclass of complex carbohydrates that has several functions, including aiding the body in digestion. Carbohydrates Dietary fiber is not digestible in humans and thus provides no calories. Recommended daily fiber: 20 – 35 grams

12. Term to Know Proteins Nutrients that help build, maintain, and repair body tissues. Nutrients for Energy • Proteins serve as a secondary source of energy. • Muscles are made up of: • 29% protein • 70% water

13. Protein Protein is a component of bones, connective tissue, skin, blood, and vital organs. • Your body needs protein to: • grow, repair, and maintain itself • help fight disease • supply energy

14. Term to Know Amino acids The building blocks of proteins. Essential amino acids: Must get them from the foods you eat Protein There are 22 different amino acids. Your body can manufacture 13. These other NINE are called essentialamino acids.

15. Protein There are two types of proteins found in foods: • Complete proteinscontain all nine essential amino acids. • Animal products such as meats and dairy products + soybeans • Incomplete proteinslack one or more of the essential amino acids. • Plant foods

16. Term to Know Vegetarians Individuals who eliminate meat, fish, and poultry from their eating plans. Protein Vegetarians must eat a variety of plant-based foods and dairy products to ensure an adequate intake of complete proteins. Vegans are vegetarians who also eliminate eggs and dairy products from their diets.

17. Fats Fats are classified into three basic types: Unsaturated Fatty Acids Saturated Fatty Acids Trans Fatty Acids

18. Term to Know Unsaturated fatty acids Fats that are usually liquid at room temperature and come mainly from plant sources. Fats Unsaturated fatty acids include corn oil, soybean oil, olive oil, sunflower oil, and some fish oils.

19. Fats The positive properties of fats: Fats supply twice the energy of a gram of carbohydrate or protein. Fats transport and absorb vitamins A, D, E, and K. Fats help regulate the hormone testosterone, which is used to build body tissue. Fats enhance the flavor and texture of foods Fats help satisfy huger because they take longer to digest.

20. Term to Know Saturated fatty acids Fats that come mainly from animal fats, including butter and lard, and are often solid at room temperature. Fats Saturated fatty acids are found in many foods, including fatty meats, cheese, ice cream, whole milk, palm oil, and coconut oil.

21. Term to Know Trans fatty acids Fats that are formed when certain oils are processed into solids. Fats Trans fatty acids are in processed foods such as margarine and shortening. They can often be identified by the words partially hydrogenatedin the list of ingredients.

22. Fats The negative properties of fats: Eating too many fats can clog arteries and lead to heart disease. Eating too many fats can lead to certain types of cancer. Fat that is not used as energy is stored as adipose tissue. Excess body fat can lead to unhealthful weight gain and obesity. Excess fat can lead to type 2 diabetes.

23. Term to Know Cholesterol A fatlike substance that is produced in the liver and circulates in the blood. Fats Saturated fats and trans fat contain cholesterol. Cholesterol circulates through the bloodstream in fat-protein “packages” called lipoproteins.

24. Terms to Know Terms to Know Low-density lipoprotein (LDL) A type of compound that carries cholesterol from the liver to areas of the body where it is needed. Low-density lipoprotein (LDL) A type of compound that carries cholesterol from the liver to areas of the body where it is needed. High-density lipoprotein (HDL) A type of compound that picks up excess cholesterol and returns it to the liver. Fats There are two types of lipoproteins. • Low-density lipoprotein (LDL) • Bad guys: inactivity & poor diet increases these • High-density lipoprotein (HDL) • Good guys: exercise & good diet increases these

25. Fats Fats should make up about 20% to 30% of your daily calories. • To reduce your fat intake: • Limit your use of solid fats. • Choose fat-free or low-fat products.

26. Term to Know Vitamins Micronutrients that help control body processes and help your body release energy to do work. Micronutrients Because vitamins and minerals are nutrients needed in tiny amounts, they are known as micronutrients. No calories = No energy

27. Vitamins • Fat-soluble vitamins • A, D, E, and K • stored in the body. • Water-soluble vitamins • C and B complex • not stored in your body

28. Term to Know Antioxidant Substances that protect body cells, including those of the immune system, from damage. Micronutrients Some vitamins and minerals exhibit antioxidant properties. • They protect cells from: • Injury • Reduce the risk of cancer, • Reduce risk of heart disease • Prevent premature aging

29. Term to Know Minerals Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes. Micronutrients Minerals help your body function: • Calcium • Potassium • Sodium • Iron No calories = No energy.

30. Minerals Electrolytes are minerals that help maintain normal heart rhythm and control the body’s fluid balance. • Calcium • Potassium • Sodium

31. Minerals help your body function • Calcium: build and maintain strong bones • Potassium: aids in normal muscle contractions and in the sending of nerve impulses that control the movement of muscles. • Sodium: maintain the fluid balance inside and outside cells and helps nerve impulse transmission. • Iron: part of the hemoglobin in red blood cells, which carry oxygen from the lungs to all cells.

32. Water Drinking water is essential for these reasons: • regulates body temperature. • carries nutrients to cells. • aids in digestion and elimination. • key to many bodily chemical reactions Your body is 60-70% water!

33. Know the difference • Caffeine vs. Water • Diet soft drinks?

34. Term to Know Phytonutrients Health-promoting substances found in plant foods. Phytonutrients A simple plant-based food may contain several hundred phytonutrients. • Lutein: kale, spinach & collard greens • Beta Carotene: carrots & cantaloupe

35. Term to Know Dietary supplement A nonfood form of one or more nutrients. Dietary Supplements Vitamins and minerals are available in dietary supplement form. • Pregnant women: Iron & vitamin B • Older adults: vitamin D • Vegans: B 12

36. Dietary Guideline for Americans: • Aim for fitness • Aim for a healthy weight. • Be physically active each day. • Build a healthy base • Let the Food Guide Pyramid guide your food choices. • Choose a variety of grains daily, especially whole grain. • Choose a variety of fruits and vegetables daily. • Keep food safe to eat. • Choose sensibly • Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. • Choose beverages and foods to moderate your intake of sugars. • Choose and prepare foods with less salt. • Avoid alcoholic beverages.

37. Term to Know Food Guide Pyramid A visual guide to help make healthful food choices. The Foods You Eat The Food Guide Pyramid shows a range of servings for the different food groups you need to eat each day to achieve and maintain good health.

38. Term to Know Dietary Reference Intakes (DRI) Daily nutrient recommendations for healthy people of both genders and different age groups. The Food Guide Pyramid The recommendations in the Food Guide Pyramid are based on Dietary Reference Intakes (DRI).

39. Fats, Oils, and Sweets Use sparingly. The Food Guide Pyramid This Pyramid is referred to in the Dietary Guidelines for Americans. Milk Group 3–4 servings for teens 2–3 servings for adults Meat and Beans Group 2–3 servings Vegetable Group 3–5 servings Fruit Group 2–4 servings Grains Group 6–11 servings

40. The Food Guide Pyramid For good nutrition: • Try to stay within serving ranges for each food group. • Eat at least the minimum number of servings to get enough nutrients. • Control portion sizes. When you feel full, stop eating.

41. Term to Know Nutrition Facts panel Provides a thumbnail analysis of a food’s calories and nutrient content for one serving. Nutrition Facts By reading the Nutrition Facts panel, you can compare different food products, make wise choices, and get an idea of what and how much you are consuming.

42. Developing Healthful Eating Habits Breakfast is important for these reasons: Breakfast replenishes your body’s energy supply. Breakfast improves your physical and mental performance. Breakfast is important for maintaining a healthy weight. Breakfast may help you avoid overeating later in the day.

43. Developing Healthful Eating Habits A healthful eating plan includes nutritious snacks that provide extra energy and nutrients. When choosing snacks, select whole-grain products, fruits, and vegetables.

44. Term to Know Foodborne illness Illness that results from consuming food contaminated with disease-causing organisms, the poisons they produce, or chemical contaminants. Keeping Food Safe to Eat Handling and preparing food safely will prevent foodborne illness.

45. Term to Know Cross-contamination The spreading of bacteria or other pathogens from one food to another. Keeping Food Safe to Eat To prevent cross-contamination, wash your hands, cutting boards, and countertops with hot, soapy water before and after food preparation.

46. Keeping Food Safe to Eat Follow these food safety guidelines to prevent foodborne illnesses: Clean Separate Cook Chill

47. Food for Performance Fitness There are two key factors to achieving high performance fitness levels: • Appropriate physical training • Eating wisely

48. Food for Performance Fitness Day-long events: • eat at intervals to renew energy • rehydrate throughout the day • choose foods that have complex carb • hydrate to replace fluid lost through perspiration • eat foods that will promote restoration

49. Food for Performance Fitness There are three phases to post-event eating: Phase 1: Drink Fluids Phase 2: Have a Snack Phase 3: Eat a Meal

50. Term to Know Ephedrine A compound that increases the rate at which the body converts calories to energy. Risks of Supplements Ephedrine may lead to heat-related injury, heart problems, and even death.