Foods and Nutrition Unit 1 Nutrition and Weight Control

1. Foods and NutritionUnit 1 Nutrition and Weight Control

2. 1.1 Match terms related to nutrition and weight control absorption-the passage of nutrients from the gastrointestinal tract into either the blood or the tissue fluid surrounding the cell amino acids -one of the building blocks of protein anemia- a condition that results from deficiencies of various nutrients which is characterized by a reduced number of red blood cells anorexia nervosa- a psychological disorder where a person eats very little or refuses to eat as they see themselves overweight appetite-a desire to eat ascorbic acid- a food additive that prevents color and flavor loss and adds nutritive value beriberi-a disease of the nervous system that causes partial paralysis, weakness, mental confusion and death, caused by thiamine deficiency bulimia-a person with this disorder repeatedly binges and then purges, by vomiting or taking laxatives to prevent weight gain

3. 9. calcium- a major mineral in the body needed for bone and teeth development 10. calorie- a measurement of the amount of energy produced when food is burned by the body 11. carbohydrates-an essential nutrient that is the body�s main source of energy; includes sugars and starches 12. cholesterol- a waxy liquid found in every cell of the body 13. culture- everything about the way a group of people live 14. deficiency disease- a disease caused by the lack of a specific necessary element in the body 15. desirable weight- the medically recommended weight 16. diabetes- lack of or inability to use the hormone insulin, which results in the build up of glucose in the bloodstream 17. diet- all the food and drink a person regularly consumes 18. digestion- the process by which the body breaks down food into useable nutrients

4. 19. environment- a person�s surroundings and everything in them, including human and non-human factors 20. fallacy- a mistaken belief 21. fat- a nutrient that provides a concentrated source of energy, and helps protect the body from sudden changes in outside temperature 22. fat soluble- a vitamin, specifically vitamins A, D, E, and K that dissolve in fat 23. fiber- indigestible polysaccharides that make up the tough, fibrous cell walls of plants and is used by the body to help move food through the digestive system 24. flavor- the distinctive quality or the combined effect of taste and aroma that comes from a food�s unique blend of appearance, taste, odor and feel 25. glucose-type of simple sugar; the body�s primary energy source and the only energy source of the brain and nervous system 26. goiter-an enlargement of the thyroid gland caused by a lack of iodine 27. iodine-a trace mineral found in saltwater fish and iodized salt, responsible for the body�s use of energy

5. 28. iron-trace element found in red blood cells and carries oxygen to all the cells in the body, essential for making hemoglobin 29 kwashiorkor- a disease resulting from a serious protein deficiency 30. malnutrition- poor nutrition over an extended period of time which can be caused by an inadequate diet, or the body�s inability to use the nutrients it takes in 31. metabolism- the process by which living cells use nutrients in many chemical reactions that provide energy for vital processes and activities 32. mineral- nutrients such as calcium, iron and zinc; some regulate the body processes, while others become a part of the body tissue 33. niacin- a major B vitamin 34. night blindness- a condition resulting from a vitamin A deficiency which is characterized by a reduced ability to see in dim light 35. nutrient- chemical substances in food that help to maintain the body

6. 36. nutrition- the study of nutrients and how they are used by the body 37. obesity- weighing twenty percent or more above desirable weight for height, in a adult, defined as a BMI of 30 or more 38. osteoporosis- a condition caused by a calcium deficiency which results in porous brittle bones and a loss in bone density 39. overweight- a condition characterized in an adult by a BMI of 25 to 29.9 40. pellagra- a disease resulting from a niacin deficiency, which is characterized by a raw and inflamed skin rash, abdominal pain, diarrhea, dementia, and paralysis 41. phosphorus-a mineral that works with calcium to give strength to bones and teeth 42. protein-one of the six basic nutrients composed of carbon, hydrogen, oxygen, and nitrogen, body uses it for growth and maintenance 43. recommended dietary allowance- suggested levels of nutrient intake to meet the needs of most healthy people 44. riboflavin- a major B vitamin also called B2

7. 45. rickets- a disease resulting from a vitamin D deficiency which is characterized by crooked legs and misshapen breast bones in children 46. saliva- a mucus and enzyme-containing liquid secreted by the mouth that begins to break down starches and makes food easier to swallow 47. scurvy- a disease resulting from vitamin C deficiency which is characterized by bleeding gums and loss of teeth, extreme fatigue, weakened blood vessels and internal bleeding 48. taste buds- sensory organs located on various parts of the tongue 49. technology-the application of scientific knowledge for practical purposes such as reaching goals, meeting needs, and solving problems 50. thiamin-a B-complex vitamin that is essential to normal metabolism and nerve function and is widespread in plants and animals 51. trace elements- elements or minerals needed in very small amounts

8. 52. underweight-10% or more below desirable weight for height, BMI less than 19 53. vitamin A- helps keep skin clear and smooth and mucus membranes healthy, helps prevent night blindness and helps promote growth 54. vitamin C- promotes healthy gums and tissue, helps wounds and broken bones heal, helps the body fight infection and help make cementing materials that hold body cells together 55. vitamin D- helps build strong bones and teeth in children and helps maintain bones in adults, absorbed through exposure to sunlight 56. vitamin- nutrients that don�t provide energy or build body tissue, but help regulate these and other body processes 57. water soluble- a vitamin, specifically vitamin C or one of the B complex vitamins that dissolve in water 58. water- a nutrient that regulates all the body processes and is essential to life

9. 1.2 Discuss psychological, physiological  and environmental reasons for eating Psychological Food can satisfy emotional needs Babies learn to connect food with warmth and security Children associate foods with pleasurable experiences Adults associate food with times of happiness and security

10. Children may eat a certain way because of examples set by their parents Emotions may cause under eating and overeating Food appeals to the senses of sight, taste, and smell Preparing food can be as satisfying as eating it.

11. Physical Food is one of the most basic physical needs Your body needs food to provide energy for vital process Walking and climbing Building and repairing tissue Food meets 2 basic needs: hunger health

12. Environmental Food brings people together. Preparing and eating food are social activities. Family has a great impact on the foods people eat and how they eat them. Friends have an affect on the foods you choose. The media can affect your food choices.

13. 1.3 Describe effect of nutrition on health and body mass Body Mass Index -A calculation involving a person�s weight and height measurements. Healthy Weight BMI 18.5-24.9 Overweight BMI 25-29.9 Obese BMI 30+ Underweight BMI under 18.5 For more information go to the Centers for Disease Control and Prevention website: http://www.cdc.gov/nccdphp/dnpa/bmi/adult_BMI/english_bmi_calculator/bmi_calculator.htm

14. The use of BMI is assessing weight has limitations because it does not take body composition into account. One way to evaluate whether excess body weight is due to fat or muscle is though a skinfold test with the use of a caliper. A pinch test can be used by grasping a fold of skin at the back of your upper arm between your thumb and forefinger. A fold that measures more than an inch thick is a often a sign of excess fat.

15. 1.4 Explain possible causes and effects of being underweight and overweight Underweight Not eating enough can cause a person to be underweight The inability to use food properly or a stressful environment can also be a factor. Underweight people often suffer from chronic infections, the tire easily and feel cold in a moderate temperature.

16. Overweight Obesity is a danger to health. High blood pressure diabetes heart disease some cancers early death

17. 1.5 Identify food related health problems Eating disorder are abnormal eating behaviors that risks physical and mental health. Doctors do not know what causes them. It is believed to be triggered by some type of physical stress Most often affects young women and teen girls

18. Common Eating Disorders Anorexia Nervosa Characterized by self starvation Intense fear of weigh gain Distorted body image Blood pressure drops/respiration slows Abnormal hormone secretion/periods stop Body temp drops/sensitive to cold Heart my stop in extreme cases

19. Bulimia Characterized by binge and purging Thousands of calories are consumed in a short period Food is eliminated by vomiting and/or laxatives Bulimics feel a lack control over their eating behavior. They feel guilty and unlike anorexics know their behavior is abnormal

20. Binge eating disorder Repeated episodes of uncontrolled eating Do not take part in an opposing behavior to prevent weight gain Most are overweight or obese

21. Signs of Eating Disorders Abnormal weight loss Binge eating Self-induced vomiting Abuse of laxatives and/or diuretics Excessive exercise Absent or irregular menstrual periods Depression

22. 1.6 Name unhealthy diet practices Weight Loss Aids Special exercise equipment (gimmicks) Diet pills Fad diets

23. �If it sounds too good to be true, it probably is.� The problem with most aids that promise quick weight loss is they do not help people develop new lifestyle behaviors. As soon as people stop using these products they go back to their old eating and activity patterns.

24. 1.7 List basic nutrient groups Nutrients are divided into the following 6 groups: Carbohydrates Fats Proteins Vitamins Minerals Water

25. 1.8 Identify functions and sources of each nutrient group CARBOHYDRATES

26. Function: furnish the body with energy help digest fats efficiently 3 main types: sugars (simple carbohydrates), starches and fiber (complex carbohydrates)

27. Simple Sugars Glucose is the form of sugar carried in the bloodstream for energy used throughout the body sometimes called blood sugar Fructose (fruit sugar) Lactose (milk sugar) Maltose (malt sugar from grains) Sucrose (table sugar)

28. Starch The most abundant carbohydrate in the diet. The storage form of energy in plants. Fiber Plant source that humans cannot digest. Does not provide energy like other carbs. Provides bulk and promotes normal bowel function.

29. Sources of Simple Carbohydrates sugar syrups/honey/molasses soft drinks candies sweets jams/jellies

30. Sources of Starch bread cereal pasta rice corn potatoes dry beans and peas

31. Sources of Fiber Whole grains and cereals Fresh Fruits Fresh vegetables

32. Deficiency of Carbohydrates uncommon in US because they are abundant and cheap result due to self prescribed limitations can create a chemical imbalance lack of fiber causes constipation Excesses of Carbohydrates unhealthy weight gain tooth decay gum disease

33. FATS

34. Functions: provide energy carry certain vitamins make food taste good helps you feel full after eating Types: Saturated Fatty Acids-meat and dairy Unsaturated Fatty Acids: Monounsaturated-canola oil, olive oil Polyunsaturated-corn oil, safflower oil Trans fatty acids-shortening, margarine

35. Sources of Fat Visible: Margarine Butter Fat/skin on meat Invisible Eggs Baked products ?saturated fats are solid at room temperature ?unsaturated fats are liquid at room temperature

36. Cholesterol-fatlike substance found in every cell in the body Important function: aids in the transport of fatty acids in the body needed to produce hormones 2 types: dietary-diet of food from animal sources controlled by diet blood-circulates through the bloodstream can cause heart disease

37. Fat Deficiency rare in the US results in loss of weight and energy Excess Fat Weight problems Raise cholesterol Limit commercially fried foods (trans fatty acids), egg yolks, and cook in vegetable oil instead of animal fat

38.  PROTEIN

39. Functions: growth maintenance and repair of tissues provide energy Made up of 20 amino acids (one of the building blocks of protein): Essential-9 that the body cannot make, must get from food Nonessential-11 that the body makes

40. Complete Protein contain all 9 essential amino acids sources: animal foods and soybean supports growth and maintenance of body tissue Incomplete Protein missing one or more essential amino acids Sources: plant foods will not support growth and maintenance of body tissues

41. Sources of Protein lean meats poultry fish milk cheese eggs dry beans/peas nuts grains

42. Protein Deficiencies Kwashiorkor (a disease resulting from a serious protein deficiency) (PEM) protein-energy malnutrition -fatigue and weight loss in adults -stunted growth, diarrhea, infections in children Excess Protein Body converts extra protein to fat

43. VITAMINS

44. Types of Vitamins Fat Soluble (A, D, E, K) Dissolve in fat Can build up in the body and be dangerous Water Soluble (C and Bs) Dissolve in water Body does not store Extra carried out in urine

45. Vitamin A Function: Used to make a chemical compound in the eyes need to adapt to darkness Promotes normal growth especially in bones and teeth Sources: liver egg yolks whole milk fortified dairy products butter fish oil

46. Vitamin A Deficiencies: Eyes will become sensitive to light May develop night blindness (a condition resulting from a vitamin A deficiency which is characterized by a reduced ability to see in dim light) Vitamin A Excesses: Seldom occurs from food May occur from supplements Fatigue, headache, nausea and vomiting

47. Vitamin D Functions: to produce the grown and of bones and teeth helps the body use calcium and phosphorus Sources: Eggs Liver Fatty fish Added to most milk, cereal and margarine

48. �The Sunshine Vitamin� The body can make vitamin D with exposure to the sun. Sunlight converts a substance in the skin Sun exposure is linked to 30% of all cancers. Limit exposure an protect the skin.

49. Vitamin D Deficiencies: Children can develop rickets which cause crooked legs and misshapen breast bones. Adults may develop other bone abnormalities. Vitamin D Excess: Body will store some May result in nausea, diarrhea Severe cases could cause kidney and lung damage

50. Vitamin E Function: Dietary antioxidant that significantly reduces the harmful effects of oxygen on normal body functions Sources: Fats and oils Whole grain breads and cereals Liver Eggs Whole milk Dairy foods Leafy green vegetables

51. Vitamin E Deficiencies: Deficiencies are rare in the US Premature infants may have deficiencies Vitamin E Excess: Toxicity is rare in a normal diet Possible, but rare with supplements Risk of hemorrhage

52. Vitamin K Function: the �blood clotting� vitamin Sources: leafy green vegetables Cauliflower liver egg yolks

53. Vitamin K Deficiencies: Rare Severe cases could cause hemorrhaging Vitamin K Excesses: Not harmful in excess from food Toxicity from supplements

54. Vitamin C Function: Formation an maintenance of collagen, a protein that is part of connective tissue Helps wounds heal and broken bones mend Sources: citrus fruits strawberries cantaloupe leafy green vegetables green peppers broccoli cabbage

55. Vitamin C Deficiencies: People who smoke face increased oxygen damage in the body and need extra. Too little can cause poor appetite, weakness, bruising and soreness in the joints. Prolonged deficiency may cause scurvy, which causes weakness, bleeding gums, tooth loss and internal bleeding. Vitamin C Excess: may cause nausea, cramps and diarrhea not proven to prevent or cure a cold

56. Thiamin (B1) Function: Helps the body release energy from food promotes normal appetite and digestion keeps the nervous system healthy and prevent irritability Sources: Nearly all foods except fats, oils and refined sugars contain some thiamin. No single food is high in thiamin Wheat germ Pork products Legumes Whole grains Enriched cereals

57. Thiamin Deficiencies: First cause nausea, apathy (lack of concern) and loss of appetite Severe cases will cause beriberi, which begins with numbness in the feet and ankles followed by cramping pains in the legs. The next stage is leg stiffness and prolonged cases will cause paralysis and potential fatal heart disturbances.

58. Riboflavin (B2) Function: helps cells use oxygen help keep skin, tongue and lips normal Source: Organ meats Milk and milk products Eggs Oysters Leafy green vegetables Whole grain and enriched cereal products Deficiency: Swollen and cracked lips and skin lesions Inflammation of the eyes and twilight blindness

59. Niacin Function: keeps the nervous system, mouth, skin, tongue, an digestive tract healthy Sources: muscle meats poultry peanuts/peanut butter Deficiencies: pellagra-skin lesions and digestive problems mental disorder and death may follow

60. B6 Function: Helps nerve tissue function normally Plays a role in the regeneration of red blood cells Sources: Muscle meats Liver Vegetables whole grain cereals Deficiencies: Rarely occur Could cause skin lesions, soreness in the mouth and a smooth red tongue can develop

61. Folate Function: Especially important in the diets of pregnant women Sources: Broccoli Asparagus Leafy green vegetables Dry beans and peas Liver Yogurt Strawberries Bananas Oranges Whole grain cereals Deficiencies: anemia

62. B12 Function: Helps in functioning of cells in the bone marrow, nervous system and intestine Sources: Animal protein foods Fortified cereals and breakfast foods Deficiencies Plant foods do not contain B12, strict vegetarians should take a supplement Pernicious anemia-abnormally large red blood cells

63. Pantothenic Acid Function: Promotes growth and helps the body make cholesterol Sources: Organ meats Yeast Egg yolks Brand Wheat germ Dry beans Milk Deficiencies: Very rare If present will cause vomiting, sleeplessness and fatigue

64. Biotin Function: Needed for the breakdown of fats, carbohydrates and proteins Sources: Kidney and liver Chicken Eggs Milk Deficiencies: Very rare If present scaly skin, mild depression, fatigue, muscular pain and nausea

65. MINERALS

66. Macrominerals Needed in the diet in amounts of 100 or more milligrams each day calcium phosphorus magnesium sodium potassium chlorine

67. Calcium Function: Combines with phosphorus to build and strengthen bones and teeth Sources: Milk and milk products Deficiencies: If the diet does not supply enough calcium the body will take it from the bones. Osteoporosis is most common in women because they have less bone mass than men.

68. Phosphorus Function: Works with calcium to strengthen bones and teeth Sources: Milk and milk products Meat Poultry Fish Eggs Deficiencies: rare People who drink a lot of soft drinks and not much milk may have a lower calcium phosphorus ratio

69. Magnesium Function: Helps cells use proteins, fats, and carbs to produce energy Regulate the body�s temperature Sources: Whole grains Nuts Beans Meat Dark green leafy vegetables Deficiencies: More common in alcoholics

70. Sodium, Chlorine and Potassium Function: Maintain the acid-alkali balance in the body Sources: Bananas (potassium) Table salt (sodium and chlorine) the RDA for sodium is a maximum of 2,400 milligrams (mg) per day. This equates to 1 teaspoon of table salt per day. Deficiencies: Rare unless taking diuretics (medication that increases urine out put)

71. Trace Minerals The body contains very small amounts of these minerals. These minerals have not been shown to pose a great concern in the diets of most people in the US. iron zinc iodine fluorine

72. Iron Function: Combines with protein to form hemoglobin, which is the protein pigment in red blood cells that takes oxygen from the lungs and carries it to cells throughout the body Sources: Liver Deficiencies: Common in women and children anemia

73. Zinc Function: Helps wounds heal and aids the functioning of the immune system Sources: Meat Poultry Seafood Whole grains Deficiencies: Stunts the growth and sexual development of children Poor wound healing, impaired taste and night vision Overtime heart disease and kidney failure can occur

74. Iodine Function: The essential part of the thyroxine, a hormone produced by the thyroid gland that regulates the rate at which the body uses energy. Sources: Seafood Seaweed Iodized salt Deficiencies: Cause the cells of the thyroid gland to enlarge causing a goiter.

75. Fluorine Function: the development and protection of teeth Sources: drinking water (where available) Toothpaste Deficiencies: Poor tooth development and health

76. WATER

77. 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. Function: Aids in digestion and cell growth and maintenance Lubricates joints Regulates body temperature

78. Source: Duhhhhhh!! About 54% comes from the liquid you drink such as coffee, tea, juice, soda, etc. About 37% from water intake The rest from various foods containing water such as lettuce and when the body releases energy for carbs, fats and proteins

79. Water Requirements Some nutrition experts suggest and easy way to figure your daily water needs: Divide your body weight in pounds by two The result equals how many ounces of fluids you should drink each day More water is need by those suffering from fever, diarrhea, high-protein diets and living in hot climates.

80. 1.9 Explain food guide pyramid including divisions The food guide pyramid was revised April 19,2005 The following website will be used to study this revision www.mypyramid.gov

81. 1.10 Name careers related to nutrition and weight control Dietician Food service Hospital Education Research Personal Trainer Aerobics Instructor