54Saturated FatsA fatty acid is said to be saturated when the fatty acid holds all the hydrogen atoms it can.Foods high in saturated fats include, animal fats and tropical oils such as coconut and palm oil.
55A diet high saturated fats is associated with an increased risk of heart disease and certain cancers.
56Red meats such as beef and pork are higher in saturated fats than most white meats like chicken and fish.
57Unsaturated FatsA fatty acid that is missing one or more pairs of hydrogen atoms.Vegetable fats are a good source of this fat.
58Hydrogenated Fat Fat products where there are added hydrogen atoms. Margarine and peanut butter usually contain hydrogenated fat.May increase LDL, the bad cholesterol.
59Role of Fat 9 calories per gram. Carry fat soluble vitamins. Add flavor to foods.Help satisfy hunger since they take longer to digest than other nutrients.Second fuel source.
60Too much fat is linked to obesity, heart disease and other health problems. No more than 30% of your calories should come from fat. Under 25% would be better.
61Your diet of fat should come from unsaturated fats with very little coming from saturated fats. Most Americans receive 50% of their calories from fat.
62Cholesterol Found only from foods that originate from animals. Produced in the livers of animals, including humans.
97Enriched Vitamins are added to the food product during the processing. Vitamin was originally found in the base produce but was reduced or destroyed during processing.
98FortifiedVitamins are added to the food product during the processing.Vitamin was never in product or was originally there but in very small amount.
99Vitamins and minerals are known as micronutrients because the body needs them in small amounts.
100Water O calories per gram. Water is a regulator and is vital to every body function.Carries nutrients.Transports waste.
101Why isWhy is water considered the most important nutrient by some health professionals?
102Lubricates our joints.Enables you to swallow and digest foods, absorb nutrients.
103Your body uses about 10 cups daily, maybe more depending on your health, outside temp., or exercise level.*Water makes up about 60% of your total body weight.
104Food is a source of water. Waters main function during exercise is to cool the body and maintain proper body temperature.
105Thirst, or the desire to drink fluids, determines your fluid intake.* During very hot weather and when you are exercising you may need to increase your fluid intake to as much as ten large glasses or more.
106Dehydration The loss of water from body tissues. Dehydration weakens the body and may cause muscle cramps.
107Products that stimulate dehydration are: CaffeineAlcoholExerciseSodium intake
108Lesson 4 Guidelines for a Healthful Eating Style.
116Food Guide PyramidThe food guide pyramid categorizes foods into five food groups, indicating a range of servings for each that a person is advised to eat daily.Ranges of servings are broad, this is because nutritional needs vary.
117Nutritional needs will vary depending on age, gender, physical condition, body size and activity level.
118Balance the Foods You Eat with Physical Activity. Balance the amount of energy in food with the amount of energy your body uses.
119Be Aware that controlling body fat is more important to health than controlling body weight.
120Keep in mind that all calories add up in the same way, no matter what their source.
121Choose… Plenty of grain Products, vegetables, and fruits. An eating style low in fat, saturated fat and cholesterol.An eating style moderate in sugarsAn eating style moderate in sodium/salt.
122Being a Smart Food Consumer Nutrition Label Basics
123Each label contains: Serving size Servings per container Calories per serving and calories per serving from fatGrams of total fat, saturated fat, total carbo., fiber, sugars, protein, and milligrams of cholesterol and sodium per servingPercent of the Daily Value the product supplies of the above nutrients plus some important vitamins and minerals in one serving
124Ingredients List Almost all food labels have an ingredient list. Labels list ingredients by weight in descending order.
125The ingredient in greatest amount is listed first.
126Food AdditivesAre substances added to food intentionally to produce a desired effect.Add nutrients, give flavor or color, lengthen storage life and keep it safe to eat, maintain texture, control food’s acidity, help age foods, such as cheese.
127Enriched FoodA food in which nutrients that were lost in processing have been added back.Breads, pastas, and rice made of refined grains are enriched with B vitamins and iron.
128FortificationThe addition of nutrients that are not naturally present.Milk is fortified with Vitamin D.
129Food Product Label Claims Food labeling regulations permit labels of certain foods to claim possible benefits in combating a disease or condition.Calcium, possible help in fighting osteoporosis.Fiber, can claim they “may help” to lessen the risk of certain cancers.
130Other TermsHealthy- The food is low in fat and saturated fat and contains limited amount of cholesterol and sodium. If it is a single item food and provides at least 10% of one or more of the following: Vitamin A or C, iron, calcium, protein, or fiber.
131Light- The calories have been reduced by at least a third, or the fat or sodium by at least half. Free- the product contains no amount, or only a slight amount of fat, cholesterol, sodium, sugars, or calories.
132Less- The food contains 25% less of a nutrient or of calories than a comparable food. Fresh- The food is raw, unprocessed, contains no preservatives, and has never been frozen or heated.
133Natural- This term is reserved for meat and poultry only Natural- This term is reserved for meat and poultry only. It means the food is minimally processed with no artificial or synthetic ingredients.
134Opening DateExpiration Date- The last date you should use the product.Freshness Date- The last date a food is thought to be fresh.Pack Date- The date on which the product was packaged.Sell Date- This date denotes the last date the product should be sold.