Transcript Nutrition packet

Nutrition Unit
Name _______________
Definitions
• Nutrition – Eating ________the body needs to grow,
develop, and work properly.
• Nutrients- The _____________in food our body needs
to function properly.
• Diet – The food and __________we regularly choose to
consume (dietary habits).
• Digestion-The _____________ down of the foods we
eat into a form the body can use.
• RDA-(Recommended ___________ Allowance) How
much of a certain _____________ you need each day.
• Fiber- The ______________ part of foods we eat.
Found in fruits, vegetables and _____________.
Factors That Influence Your
Diet…
• Geography
• _________________
• Convenience/fast
foods
• Cost
• ________________
• Friends
• Personal Taste
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________________
Traditions
“Today”
Budget
Big Money
_________________
Preferences
Nutrients
• Your body uses some nutrients...
– To keep your ___________ healthy.
– For ____________.
• Your body can make some of the nutrients it
needs, but MOST come form the _________
you eat.
• There are 6 main categories of nutrients:
– Carbohydrates , _____________, Fats , Vitamins
, ____________, and Water
1. Carbohydrates
• The body’s ____________________of energy.
• 4 calories / 1 gram
• Two types:
1._____________ Carbohydrates- Easy to digest.
Quick energy source
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Fructose = __________
Lactose = Milk
Maltose = Grain
______________ = Table Sugar
2.________________ Carbohydrates (starches)• _____________, pastas, rice, potatoes, nuts,
vegetables, legumes.
– RDA: 40 to 45 % daily caloric intake.
2. Proteins
• They help build, ____________, and maintain all the
body tissues.
• 4 calories / 1 gram
• Made of chains of building blocks called ____________.
• 22 different amino acids, your body can ONLY make 8
on its own.
• 2 main sources:
1.___________ Sources (Complete Proteinscontain all 22)
• Fish, Meat, Poultry, Eggs, Milk, Cheese.
2.Plant Sources (_______________ Proteins)
• Beans, Legumes, Seeds, Nuts (soy), tofu.
2-b. Proteins
• Main Function:
– Vital to build and repair ________________.
– In enzymes proteins control rate of
biochemical reactions in cell body.
– In hormones proteins __________
reactions.
– In antibodies proteins help identify and
destroy bacteria and ________________.
• RDA: _______________% daily caloric intake.
3. Fats
• Are a great source of __________ and
essential for vital body functions.
• Are very important but only needed in small
amounts. Diets containing too much fat are
linked to _______________and heart disease.
• 9 calories / 1 gram
• Fats help to…
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_____________ the body.
Cushion the bodies organs.
Carry fat-soluble _______________.
Promote healthy _________ and normal growth.
3b. Fats/cholesterol-2 types
1.Saturated Fats (LDL)-_____cholesterol
– Tend to be _________ at room temperature,
Found in meats and____________ products.
2.Unsaturated Fats (HDL)-__________
cholesterol
– Found in _____________ and some fish.
– _____________ at room temperature.
RDA: ______________% daily caloric
intake.
4. Vitamins
• Help keep your body healthy and control body
functions, but do NOT provide energy.
• Control many vital body _____________.
Work with minerals.
• Vitamins can be found in fresh _____________,
fruits, nuts, and _______________ products.
• Many people take vitamins in the form of a pill,
this is ok. However, the best way to get your
vitamins is by eating a ___________of fruits
and vegetables.
4b. Vitamins-2 types
1.Water-Soluble Vitamins
– ______________ in water (excess is excreted in
urine).
– Easily digested.
– _____________________in body tissues, you
need to get them everyday.
– You can decrease vitamin loss by…
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_____________fruits and vegetables quickly.
Steaming or using small amounts of water.
Covering food during cooking.
Using leftover fluid in soups and stews.
2.Fat-Soluble Vitamins
– Absorbed and transported by fat.
– Excess _______________ in fatty tissue.
– Excess can have _______________ effects.
4c. Vitamins
Name
What It Does For Your
Body
Where You Can
Get It
Vitamin A
Necessary for healthy
_________.
Carrots, Sweet
Potatoes, Squash.
Vitamin B-12
Aids in concentration,
Fish, Milk, Eggs,
____________, and balance. Meat, Poultry.
Vitamin C
Helps your body fight
_______ that cause illness.
Orange Juice,
Broccoli, Papaya.
5. Minerals
• Are essential for good health.
• Are very important, but only needed in
____________quantities.
• Are inorganic substances that the body can
NOT make.
• ____________– Sodium, Chloride, and Potassium
– Lost through perspiration / must replenish.
– They become electrically charged when in body
fluids.
– Electrolyte balance requires that the intake of water
and electrolytes is equal to the amounts of water and
electrolytes eliminated from the body.
5b. Minerals
Name Of The
Mineral
What It Does For Your
Body
Where You Can Get
It
Calcium
Necessary for healthy
Milk, Cheese, Yogurt,
and strong ___________. Sardines.
Iron
Necessary for your blood
to deliver ___________ to
your cells, prevents
tiredness.
Tofu, Spinach, Red
Meat, Black eyed
Peas.
6. Water
• Is the most essential_______________.
• You can not survive more than a
____________without water.
• Your body is almost 70% water.
• What water does for you…
– Carries ____________ and waste products
throughout your body cells.
– Helps regulate body_________________.
• Coolant (Perspiration/Sweat)
– Fills the spaces between cells which are made
mostly of water.
– Helps ________________your joints.
6b. Water
• You should drink _____________glasses of
water per day.
• Many foods also contain water…
– Fruits, Vegetables, Milk (75% water)
– Poultry and Meat (50 to 60 % water)
– Grain Products (5 to 35% water)
• Lack of water can lead to…
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A poor functioning body.
__________________, the drying out of the body.
Fainting.
_____________ (Extreme Cases).