Nutrition Unit Review

What are the 6 basic food groups?

Grains Vegetables Fruits Dairy Meat and Beans Oils and Fats

How many of your grains should come from whole grains?

½, which include brown rice, oatmeal, wild rice, and whole wheat bread.

What is the recommendation for grains based on a 2,000 calorie diet?

6 oz. every day

What is the recommendation for vegetables based on a 2,000 calorie diet?

2 ½ cups every day

True or false You should vary the types of vegetables you eat?

True, you should eat dark green and orange vegetables as well as leafy greens and dry beans.

What is the recommendation for fruits based on a 2,000 calorie diet?

2 cups every day, eat a variety of fruits and go easy on the fruit juices (has a lot of sugar in them).

What is the recommendation for dairy based on a 2,000 calorie diet?

3 cups every day, go low-fat or fat-free when you choose milk, yogurt, and other milk products.

Milk products are important sources of what? (there are three)

Calcium, Potassium, and Vitamin D

What is the recommendation for Meat and Beans based on a 2,000 calorie diet?

5 ½ oz every day, choose low-fat or lean meats and poultry. Bake it, boil it, or grill it.

An extra 100 calories per day can lead to a weight gain of 10 pounds per year.

How much physical activity should children and teen engage in on most days, preferably all, days of the week (the total amount for one day)? 60 minutes

There are many nutrients that are important to the body. Carbohydrates Water Fiber Minerals Vitamins Proteins Fats

The three main functions of nutrients are: Build and repair body tissue Regulate body processes Provide energy

What are Carbohydrates? The main function of carbohydrates are to provide your body with energy. They are sugars that provide your body with energy. Your body can break these down quickly and efficiently. When the body does not need to use the carbs for energy it gets stored in the liver and muscles. When the body has stored all that it can store it then turns the carbohydrates into fat.

What are the types of carbohydrates? There are two main types of carbohydrates: Complex carbohydrates Simple carbohydrates

Simple carbohydrates are also called simple sugars include: fructose (fruit sugar) sucrose (table sugar) lactose (milk sugar) As well as several other sugars. Simple carbohydrates are great sources of quick energy.

Complex carbohydrates include fiber and starches. They can be found in vegetables, bread, rice, oatmeal, whole grains, peas and beans. Complex carbohydrates take longer to be digested, so your body needs more time to release these carbs into your blood as glucose.

Why is water important to body? Water helps your body with the following: Keeps its temperature normal. Lubricates and cushions your joints. Protects your spinal cord and other sensitive tissues. Gets rid of wastes through urination, perspiration, and bowel movements. *It is the most important nutrient for your body.*

Fiber Fiber is important because it helps with the digestion process from start to finish. Two types of fiber. Insoluble fiber is mainly made up of plant cell walls, and it cannot be dissolved in water. It has a good laxative action. Soluble fiber does dissolve in water. It has a beneficial effect on body chemistry. It helps in lowering blood cholesterol and blood sugar levels.

Minerals Minerals help your body grow, develop, and stay healthy. Help to build strong bones and to transmit nerve impulses. Some minerals are used to make hormones or maintain a normal heartbeat.

There are two types of Minerals Macro Minerals Macro means "large" in Greek and your body needs larger amounts of these minerals. These are made up of calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. Trace Minerals A trace of something means that there is only a little of it. So even though your body needs trace minerals, it needs just a tiny bit of each one. Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Types of Vitamins Fat-Soluble – are stored in the body Water-Soluble- are not stored in the body

Proteins An important task of proteins is to build and repair body. 10% - 35% of you calories should come from protein. Foods that are high in protein are: Fish Poultry Eggs Cheese Yogurt

Fatty Acids Saturated Fat – (meat, butter, cheese, and milk) eating too much saturated fat can raise your blood cholesterol levels and increase the risk of heart disease Unsaturated Fat – (meat and some oils such as olive oil) heart health Trans Fat – (margarine, baked good, and fried foods) can raise cholesterol and increase the risk of heart disease.

Which is the good cholesterol and which is the bad? HDL (good Cholesterol) protect against heart attack. LDL (bad Cholesterol) when too much bad cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Heart attack and stroke can result.