Transcript Unit 4 Nutrient Foldable Answers

CHAPTER 6 CARBOHYDRATES
CHAPTER 6 CARBOHYDRATES
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What is the main function of carbohydrates in
your body?
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Energy
What are the 3 types of carbohydrates
Simple Carbs (Sugar)
 Complex Carbs (Starches)
 Dietary Fiber
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Name 3 sources of carbohydrates
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Plant sources such as fruits, vegetables, grain
products, nuts, seeds, and dry beans
What is the difference between simple & complex
carbohydrates?
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See next 2 slides
SIMPLE CARBOHYDRATES
 Sugars
 Easily
and quickly metabolized by the
body
 Examples: honey, syrup, table sugar,
candy
 Called “empty calories”
COMPLEX CARBOHYDRATES
 Starches
 2-stage
process to be metabolized; must
first be broken down to sugar
 Examples: potatoes, winter squash, corn,
beans, and peas
CHAPTER 6 CARBOHYDRATES
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What percent of the diet should be carbohydrates?
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Of those, how many should be whole grain?
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Plant material that cannot be digested
Most commonly found in fruits, vegetables, whole-grain products,
nuts, seeds, and dry beans
What are the benefits of fiber?
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50% or half
What is dietary fiber?
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45-65%
Absorbs water/ adds bulk (digestion)
Prevents constipation
May reduce cholesterol
Creates feeling of fullness
Why would it not be a healthy choice to delete?
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A low-carb/ no carb diet may rob your bones of minerals, raise
your blood cholesterol, and increase your risk of kidney stones
CHAPTER 7
Proteins & Fats
CHAPTER 7 PROTEINS, FATS, AND LIPIDS
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What is the function of protein in your body?
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Name 3 food sources of protein.
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meat, nuts, beans
Why are amino acids important?
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Cell growth, repair and maintenance.
Essential for cell growth & repair
Nine amino acids are essential; must be eaten in the diet
Non-essential amino acids are made by the body.
What is the difference between incomplete and
complete proteins. Name 2 examples of each.
Incomplete proteins do not have all 9 essential amino
acids.
 Dry beans, lentils, nuts and seeds (incomplete)
 Animal products (complete)
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What percent of a teen diet should be protein?
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10-30%
CHAPTER 7 PROTEINS, FATS, AND LIPIDS
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What could happen if your body has too much protein?
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Excess protein in the body is stored as fat and can lead to
weight gain
Too little?
Can develop PEM (Protein-Energy Malnutrition)
 Children with PEM do not grow properly
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If you are vegetarian, what protein sources are
available. Give 3 examples.
Eat a variety of plant foods especially grains and complete
proteins (soy)
 Rice and beans, peanut butter sandwich, hummus and pita
bread
 Buckwheat, tofu, quinoa, soy milks and cheeses
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CHAPTER 7 FATS, AND LIPIDS
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Why are fats important to your diet?
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What is cholesterol?
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A fatlike substance in cells that is needed for many body processes
What is HDL?
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Absorbs fat soluble vitamins
Reserves energy
Cushion and protect organs
High density lipoprotein (good)
It carries cholesterol back to the liver to be removed from the
body, helping to prevent blood clots and other adverse health
effects
What is LDL?
Low density lipoprotein (bad)
It carries cholesterol from the liver to the rest of your body where
it can build up in your arteries
 High LDL can lead to increased risk of heart disease and stroke
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What foods tend to be high sources of cholesterol?
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Animal sources
CHAPTER 7 PROTEINS, FATS, AND LIPIDS
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Name the food sources and effects of each type of fat.
Monounsaturated: olives, olive oil, avocado, peanuts, nuts,
canola oil, lower LDL and raise HDL
 Polyunsaturated: Vegetable oil, corn and soybeans, lower
LDL
 Saturated: animal products and tropical oils, raise LDL
 Trans Fat: Shortening, margarine, salad dressings, snack
food: raises LDL and lowers HDL
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What are essential fatty acids and why are they
important?
Omega 3 & 6 fatty acid. (fish, nuts)
 Important because they help with heart, brain and nervous
system function. They also help with cellular development
and reduces cancer risks.
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CHAPTER 7 PROTEINS, FATS, AND LIPIDS
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A teen diet should limit its fats to what
percentage?
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25-35% (67-93 grams)
What are suggested ways to control your fat
intake?
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Choose fruits and vegetables/ whole grains
Watch portion distortion
Limit fried foods
Pick low fat/ fat free
Lean meats
Add less fat to food
CHAPTER 8
Vitamins and Minerals
CHAPTER 8 VITAMINS AND MINERALS
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What are vitamins?
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What 3 food groups provide all the vitamins and minerals
your body needs?
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Fruits, Vegetables, and Grains
What are antioxidants and why are they important?
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Do not provide energy Or become part of the body
Vitamins work with enzymes to keep cells healthy and active
Substances that protect body cells and the immune system from
damage
What is a water soluble vitamin? How often should you
consume?
Vitamins that you need daily because they are excreted from your
system. They dissolve in water.
 Vitamin C : fruits
 B Complex Vitamins: All food groups
 Vitamin H (Biotin): Green leafy vegetables, whole grain breads
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CHAPTER 8 VITAMINS AND MINERALS
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What are fat soluble vitamins?
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Vitamins that are stored in your fat and released when
needed. They are dissolved in fat.
Vitamin A: dairy products
Vitamin D: Egg yolks, fatty fish
Vitamin E: nuts, seeds, green leafy vegetables
Vitamin K: green leafy vegetables
Why should you use caution with fat soluble vitamin
supplements?
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Large amounts can cause harm to the body
CHAPTER 8 VITAMINS AND MINERALS
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What is a mineral?
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Become part of your body such as your teeth and
bones
Work with vitamins in essential chemical reactions
in your body
What are major minerals?
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A mineral you need 100mg or more of a day
Calcium: Dairy products
Phosphorus: Meat, poultry, fish, eggs
Magnesium: whole grain products, green vegetables
Sodium: Table salt and processed foods
Chloride: table salt
Potassium: fruits including bananas and oranges
CHAPTER 8 VITAMINS AND MINERALS
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List 2 negative side effects of consuming too
much sodium
Hypertension (high blood pressure)
 Lose calcium
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What is a trace mineral:
A mineral you need less than 100mg a day
 Iron, iodine, zinc, selenium, copper, and flouride
 Sometimes called micro minerals
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CHAPTER 9
Water and Phytochemicals
CHAPTER 9 WATER AND PHYTOCHEMICALS
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7 Reasons why we need water
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How many glasses of water should be in a daily diet?
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8-12 cups
What formula can be used to determine how much water you need
a day?
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Filters toxins
Rids waste
Transports chemicals
Temperature regulation
Chemical reactions
Breathing
Overall well-being
Divide your weight by pounds in half. That number equals the
amount of water (in ounces) you should have a day
What is dehydration?
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Term for NOT getting enough water to meet dietary needs
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Signs of dehydration: dark urine, constipation, dry lips and skin, headaches,
dizziness, nausea, light headedness, and muscle fatigue
CHAPTER 9 WATER AND PHYTOCHEMICALS
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How can dehydration be prevented?
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Drinking water throughout the day, even before you are thirsty
List 1 tip to start drinking more water:
Drink 8 oz of water in the morning, before meals, and before you go to
bed
 Carry a sports bottle filled with water
 Drink water before, during, and after physical activity
 Each time you pass a water fountain, take a drink
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Phytochemicals
What are Phytochemicals
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Naturally occurring compounds that may have positive impact on health?
List 5 benefits of consuming phytochemicals?
Act as antioxidants, boost immunity to disease, keep cancer cells from
forming and multiplying, influence production of cholesterol, protect the
body against disease
What food groups are the source of most phytochemicals?
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Fruits & Vegetables