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2. 2 Micronutrients Because vitamins and minerals are nutrients needed in tiny amounts, they are known as micronutrients. Vitamins Micronutrients that help control body processes and help your body release energy to do work. Term to Know Vitamins don’t contain calories, so they don’t provide energy.

3. 3 Micronutrients Vitamins are classified in two ways: Fat-soluble vitamins (including A, D, E, and K) can be stored in the body. Water-soluble vitamins (including C and B complex) are not stored in your body.

4. 4 Micronutrients Some vitamins and minerals exhibit antioxidant properties. Antioxidant Substances that protect body cells, including those of the immune system, from damage. Term to Know They protect cells from injury and reduce the risk of cancer, heart disease, and premature aging.

5. 5 Micronutrients Minerals such as calcium, potassium, sodium, and iron, help your body function. Minerals Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes. Term to Know Like vitamins, minerals do not contain calories or supply your body with energy.

6. 6 Micronutrients Calcium, potassium, and sodium are minerals that are classified as electrolytes. Electrolytes help maintain normal heart rhythm and control the body’s fluid balance.

7. 7 Micronutrients Minerals help your body function. Calcium helps 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 helps maintain the fluid balance inside and outside cells and helps nerve impulse transmission. Iron is part of the hemoglobin in red blood cells, which carry oxygen from the lungs to all cells.

8. 8 Water Drinking water is essential for these reasons: It regulates body temperature. It carries nutrients to cells. It aids in digestion and elimination. It is key to many bodily chemical reactions.

9. 9 Phytonutrients A simple plant-based food may contain several hundred phytonutrients. Phytonutrients Health-promoting substances found in plant foods. Term to Know

10. 10 Dietary Supplements Vitamins and minerals are available in dietary supplement form. Dietary supplement A nonfood form of one or more nutrients. Term to Know

11. 11 The Foods You Eat Foods that are good for you can also taste good. There are easy-to-use tools that can help you determine if your food choices are nutritious.

12. 12 Dietary Guideline for Americans: The Dietary Guidelines for Americans identifies ten guidelines for healthy-eating and living, the ABCs of good health: A im for fitness B uild a healthy base C hoose sensibly

13. 13 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.

14. 14 Food Guide Pyramid A visual guide to help make healthful food choices. Term to Know 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.

15. 15 The Food Guide Pyramid The recommendations in the Food Guide Pyramid are based on Dietary Reference Intakes (DRI). Dietary Reference Intakes (DRI) Daily nutrient recommendations for healthy people of both genders and different age groups. Term to Know

16. 16 The Food Guide Pyramid This Pyramid is referred to in the Dietary Guidelines for Americans. Meat and Beans Group 2–3 servings Fats, Oils, and Sweets Use sparingly. Milk Group 3–4 servings for teens 2–3 servings for adults Vegetable Group 3–5 servings Grains Group 6–11 servings Fruit Group 2–4 servings

17. 17 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.

18. 18 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. Nutrition Facts panel Provides a thumbnail analysis of a food’s calories and nutrient content for one serving. Term to Know

19. 19 Developing Healthful Eating Habits Good nutrition comes from an eating plan that has variety, moderation, and balance.

20. 20 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.

21. 21 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.

22. 22 Keeping Food Safe to Eat Handling and preparing food safely will prevent foodborne illness. Foodborne illness Illness that results from consuming food contaminated with disease-causing organisms, the poisons they produce, or chemical contaminants. Term to Know

23. 23 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. Cross- contamination The spreading of bacteria or other pathogens from one food to another. Term to Know

24. 24 Keeping Food Safe to Eat Follow these food safety guidelines to prevent foodborne illnesses: CleanSeparateCookChill

25. 25 Food for Performance Fitness There are two key factors to achieving high performance fitness levels: Appropriate physical training Eating wisely

26. 26 Food for Performance Fitness Proper sports nutrition begins before the competitive event with the pre-event meal. The pre-event meal should consist primarily of foods high in complex carbohydrates. Pre-event meal The last full meal consumed prior to a practice session or the competitive event itself. Term to Know

27. 27 Food for Performance Fitness When participating in day-long events it is important to eat at intervals to renew energy and rehydrate throughout the day. Choose foods that have complex carbohydrates. Drink plenty of fluids to replace those lost through perspiration.

28. 28 Food for Performance Fitness Following a high-intensity workout or competition, you need to eat foods that will promote restoration.

29. 29 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

30. 30 Risks of Supplements Ephedrine may lead to heat- related injury, heart problems, and even death. Ephedrine A compound that increases the rate at which the body converts calories to energy. Term to Know

31. 31 Risks of Supplements Creatine is especially risky for teens because the long-term effects on growth and development are unknown. Creatine A supplement that increases muscle size while enhancing the body’s ability to use protein. Term to Know

32. 32 Risks of Supplements Androstenedione has serious health risks. Its use may increase the risk of heart disease. Androstenedione A chemical agent that aids the body in its production of testosterone. Term to Know