1. Chapter 5 Nutrition and Your Health
Page 94

2. Section 1: Food in your life
Describe factors that influence food choice
Explain how food choices reflect culture
Explain how time and money influence food choices

3. Why do you eat?
Nutrients- substances your body needs to function and grow
Can effect all sides of health triangle
Eating habits
Need for food
Desire for food
Physical need for food
Hunger-natural drive that protects you from starvation

4. B. Mind’s desire for food
Appetite- desire, rather than need for food
What effects appetite
Culture
family and friends
Advertising
Time and money
Your emotions

5. C. Your eating habits Must chose good, healthy foods
Limit sweets
Obesity- overweight
Leads to high blood pressure, high cholesterol, and chronic disease
6 out of 10 leading causes of death
Many people eat past point of fullness because food tastes good and appetite keeps you eating
Nutrition- process by which the body takes in and uses food- good nutrition, and bad nutrition

6. Section 2: Carbs, Protein, and Fats
Define carbs, proteins, and fats
Identify food sources for carbs, proteins, and fats
Contrast complete and incomplete proteins

7. A. Carbs Carbs- starches and sugars found in food
Potatoes, pasta, bread
Preferred source of energy
Simple or complex
4 calories per gram
55 to 65% of diet
Simple- sugars- fruits and vegetables

8. A. Carbs continued
Complex- starches- grains, seeds, nuts legumes and tubers
Chemically more complex
Body converts carbs to glucose- simple sugar and body’s chief fuel
Glycogen- stored carbs
Excess is stored as fat
Fiber- found in tough, stringy parts of vegetables, fruits, and grains
Cannot be used as energy or digested
It does help digestive system- prevents constipation and appendicitis

9. B. Proteins
Proteins- nutrients that help build and maintain body tissues
Tissue- muscle, bone, connective tissue, teeth, skin, blood, and vital organs
20 to 30% of diet
Proteins made up of amino acids- substances that make up body proteins- 9 essential amino acids must come from food
Complete proteins- foods that contain all essential amino acids
Fish, meat, poultry, eggs, milk, cheese, yogurt,
Incomplete Proteins- foods that lack some essential amino acids
Seeds, nuts, whole grains

10. C. Fats
Fats- lipids- a fatty substance that does not dissolve in water
Saturated Fats- holds all hydrogen atoms it can
Animal fats and tropical oils
Unsaturated Fats- missing hydrogen atoms
Vegetable fats
Better for you than saturated
Role- carry vitamins A, D, E and K
Linoleic acid- essential fatty acid for growth and healthy skin
Should make up no more than 30 % of calories

11. D. Cholesterol
Cholesterol- fatlike substance produced in liver of all animals, found only in animal origins
Body needs cholesterol, but too much can cause heart disease
Saturated fats lead to bad cholestrol

12. Section 3: Nutrients: Vitamins, Minerals, and Water
Define vitamins and minerals
Discuss properties of water-soluble and fat-soluble vitamins
Describe the role of water

13. Vitamins
Compounds that help regulate many vital body processes including digestion, absorption, and metabolism
13 vitamins- only 1 is manufactured by the body- D
Water-soluble- vitamins that dissolve in water- vitamin C
Fat-Soluble- absorbed and transported by fat- ADEK
Water-soluble- eliminated through urine
Fat-soluble- stored in fat

14. B. Minerals
Inorganic substances that the body cannot manufacture but act as catalysts, regulating many vital body processes
Trace nutrients- need in small amounts- example iron
Calcium- helps develop bones
Fractures- more susceptible without calcium

15. C. Water Body needs water!!! Vital to most body functions
Carries nutrients
Helps digest food
Regulates body temp
Lubricates joints
Body uses 10 cups of water a day
Must replace water you use

16. Section 4: Guidelines for Healthful Eating
Explain the meaning and role of Recommended Dietary Allowances
Name the five food groups
Describe the guidelines for maintaining body weight

17. A. Dietary Guidelines for Americans
USDA publishes RDA?
Need to eat a variety of foods
Food Pyramid
Bread, Cereal, Rice, Pasta servings
Fruits- 2-4 servings
Meat, Poultry, Fish, Beans, Eggs, and nuts- 2-3 servings
Milk, Yogurt, and Cheese- 2-3 servings
Fats, Oils, and Sweets- use sparingly

18. B. Balance Balance food with amount of energy you use
Be aware that controlling fat is more important than controlling weight
Calories add up, no matter what you eat
Need plenty of grains, vegetables, and fruits
Choose to eat low in fat, saturated fat, and cholesterol
How to reduce fat
Cut fat off meat, eat lean meat and poultry, remove skin from chicken and turkey, eat more fish, choose lower-fat milk, cheese, and yogurt, cut down on fried food

19. C. Moderation Cut down on sugars if possible Limit salt and Sodium
Less than 70 grams a day
Cut down on pop
Be aware of sugar intake
Choose fruits canned in water, not syrup
Limit salt and Sodium
2,400 mgs or less
Be aware of salt intake
Season foods with herbs and spices, not salt
Taste food before you salt
Go easy on salty snacks

20. D. Healthy Eating patterns
Need variety no matter how many meals
Breakfast
Most important meal! Why?
Better mental and physical performance
Lunch and Dinner
Some have large lunch and small dinner and vice-versa
Still need a variety of foods