Nutrition Study Guide

Amounts of Fiber, Vitamins, Minerals and Sodium per day

Dietary Fiber: Aim for 25g/day Vitamins and Minerals: Aim for 100% of DV through a wide variety of foods Sodium = no more than 2,400 mg per day

Where is fiber found

Fiber is found in whole grain breads and cereals, vegetables, fruits, nuts, beans and seeds

Meatless Foods that are a good source of protein...

Green peas, quinoa, nuts and nut butter, beans, chickpeas, tempeh and tofu (soybeans), edamame, leafy greens, hemp, chia seeds, seeds, seitan, and non-dairy milk

Benefits of fiber

Helps prevent constipation May reduce risk of colon cancer May help prevent heart disease

High in Vit C

High in Vitamin C: one serving provides 20% or more of the DV of vitamin C

Trace amounts of

Iron, fluorine, iodine, copper, and zinc

Incomplete protein

Lacks 1 or more of the essential amino acids Plant sources, such as beans

Ways to get calcium

Lactose-free milk, hard cheeses, dark leafy greens, almonds

Cardiovascular disease

Limit saturated fat intake and cholesterol Increase your intake of antioxidants Limit sodium

Low in calories, sodium, fat

Low in calories: contains less than 40 calories Low in sodium: contains less than 140 mg of sodium Sodium = no more than 2,400 mg per day Low in Fat: contains less than 3 grams of fat per serving

Water also important because

Makes up a basic part of blood Helps with waste removal Regulates body temperature Cushions spinal cord and joints

Malnutrition

Means poor nutrition Improper, insufficient or over-nutrition Lack of sufficient nutrients to maintain healthy body functions Lack of calories, protein, vitamins, or trace minerals

Food label

Panel of nutrition information required on all processed foods regulated by the Food and Drug Administration

Physical activity

Physical activity simply means to move the body so it uses energy. For health benefits, physical activity should be moderate to vigorous for at least 60 minutes a day.

How to handle food

Prevent food-borne illnesses by following these steps Keep your hands and surfaces that come in contact with food clean Separate raw and cooked foods while preparing or storing them Cook meat, poultry, and fish to safe internal temperatures If food is perishable, chill it right away Thaw foods in the refrigerator, not on the counter

Protein structure

Proteins are made up of amino acids There are 20 different amino acids; 9 are essential, meaning you must get them in your diet, the other 11 your body can manufacture from your diet

Proteins

Proteins most important function is their role in the growth and repair of your body's tissues

Low in

Red and processes meats, sugar-sweetened food drinks and refined grains

Simple carbohydrates

Refined grains have bin milled, a process that removes the bran and germ -Give grains finer texture and improve shelf life but it removes dietary fiber, iron, and many B vitamins

Serving size

Serving Size: is the listing of food that is considered a serving Provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams

Why do we need energy

Sleeping, walking Maintian body temperature Keep heart beating

Vegetarian and vegan

Someone who does not eat meat, poultry, fish, eggs or dairy products...

Nutrition

Study of what people eat and of eating habits and how these affect their health

Nutrients

Substances that the body needs to regulate body functions, promote growth, repair body tissues, and obtain energy

Eating out

Substitute water or milk, for fruit juice, sodas & shakes Select the salad bar or broth-based soups in place of fries or onion rings, but go easy on the dressings, cheese, bacon bits, and croutons Choose a items that are grilled, steamed or broiled; not fried / breaded / glazed Ask your server to put half of your meal in a to-go container at the beginning of your meal

Examples of refined grains

Sugars that naturally occur in fruits, vegetables and milk, white flour, de-germed cornmeal, white bread, and white rice and added sugars

Nutrition facts

Title of information panel that is required on processed foods

Try milk group choices that are

Try to choose milk group choices that are: ?? fat-free low-fat

Type 1, type 2 and symptoms

Type 1: Insulin dependent, usually affects younger people, genetic Type 2: Non-insulin dependent, usually affects older people, treated with diet and exercise Symptoms: feeling unwell, tired, excessive thirst, frequent urination

Calorie

Unit for the amount of energy released when nutrients are broken down

Vitamins

Vitamins do not provide energy, but they help with various processes and chemical reactions in the body

WAter soluble vitamins

Water-soluble vitamins: dissolve in water Vitamin C and all B vitamins Occur in fruits, vegetables and other sources Can not be stored by the body, therefore it is important to eat foods that supply them every day

Hypoglycemia

a condition in which the pancreas produces too much insulin, causing the blood sugar level to be low Not from diet & exercise. A person is born with this condition (genetic), not caused by diet / malnutrition.

Osteoprosis

a decrease in the bone density Females are 10x more likely to have severe osteoporosis than are men Deficiency in calcium, increases the risk for osteoporosis

Diabetes

a disease in which the body produces little or no insulin

Insulin

a hormone that regulates blood sugar levels

Dehydration

a serious reduction in body's water content Symptoms: weakness, rapid breathing, a weak heart beat Drinks that contain caffeine-coffee, tea and soda- contribute to the amount of water your body excretes, so avoid these beverages

Fiber

a type of complex carbohydrate that cannot be broken down by the body so it passes through your body without being digested

Moderate in

alcohol among adults

Celiac Disease

an autoimmune disorder of the small intestine that occurs in genetically predisposed people of all ages Symptoms include pain and discomfort in the digestive tract, chronic constipation and diarrhea, failure to thrive (in children), anemia, and fatigue

Complete protein

contain all 9 essential amino acids Meats & fish

Starches

found in plant foods, such as potatoes, grains, brown rice, oatmeal, corn, and wheat products

Water can be consumed in

fruits and vegetables and juices

Example of nutrient dense foods

lean meats, fish, poultry, & legumes

INgrediants listing

list of ingredients in a food. The ingredients are listed in order of quantity in food, the most to least.

Serving per container

listing of number of servings in container or package

Calories on a food label

number of calories in 1 serving provide a measure of how much energy you get from a serving of the food.

Enriched food

nutrients lost during processing are added back into food Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains.

Problems with obesity

skeletal problems increase in heart rate and blood pressure increased risk of developing cardiovascular diseases, diabetes, and certain types of cancer

Food additives

substances intentionally added to food

LActose intolerance

the inability of adults to digest lactose, a sugar found in milk, and to a lesser extent dairy products, causing side effects.

High in

vegetables (without added salt or fat) fruits (without added sugars) whole grains low- or non-fat dairy seafood legumes nuts

Complex Carbohydrate

"Whole grain" Contain the entire grain kernel ― the bran, germ, and endosperm Complex carbohydrates take longer for your body to metabolize than simple carbohydrates

Unsaturates fats

-Important for cardiovascular health & can help fight heart disease -Found in plant products -Monounsaturated & Polyunsaturated fats (oils)

Saturated fats

-Too much can lead to cardiovascular disease -Solid at room temperature -Found in animal fats, lard, and dairy products

Females 14-18 years old

10 8 ounce cups of water

Males 14-18 years old

14 8 ounce cups of water

Water

About 65% of your body weight is water Water does not provide energy, but is essential for all life processes, including energy production

added sugars are added

Added sugars to manufactured foods such as cookies, candies, soft drinks

What is in the protein food group?

All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. Milk is also part of the Dairy group.

How much do I really need

Amounts of essential nutrients varies for all humans Our needs are based on: Age Sex Growth Status Body Size Genetic Traits Presence of Condition

Antioxidants

Antioxidants: Help protect healthy cells from the damage caused by normal aging processes and certain cancers Vitamin C & E are most powerful antioxidants Blueberries, broccoli, tomatoes, whole grains, seeds, nuts and peanut butter

Cancer how to avoid

Avoid Obesity Eat several servings and a variety of fruits and vegetables each day Eat fiber-rich foods, such as whole grain cereals, legumes, vegetables and fruits Limit saturated fat intake Limit consumption of foods that are smoked or salted Do not drink alcohol as a teenager

% daily value

Based on 2000 calorie diet 5% or less is LOW 20% or more is HIGH

OBesity

Body weight that is 20 percent or more than desirable body weight Availability of inexpensive, energy dense, and nutrient poor foods has contributed to the rising numbers of obese children, teenagers and adults

Using the guidelines to plan meals

Breakfast: choose whole-grain cereals, fiber, protein, yogurt, eggs. Limit sugar/salt --pastries and bacon Lunch: focus on whole grains, proteins, whole fruit, and whole vegetables. Use mustard or ketchup instead of mayo. Try low-fat cheese on pizza. Limit processed meats. Dinner: Trim excess fat from meats. Instead of fried meats or fish, try them grilled. Choose low-fat dressing, Limit processed foods

Significant amounts of

Calcium, sodium, potassium, magnesium, phosphorus, chlorine and sulfur are need in significant amounts

Energy nutrients provide

Calories

May reduce your risk for Heart disease

Can appear on fiber containing grain products, fruits, and vegetables that are also low in saturated fats and cholesterol

Six nutrients

Carbohydrates, Vitamins, Fats, Minerals, Proteins, and Water

Energy nutirents examples

Carbs, protiens, and fats

Light products

Contains 50% less fat or at least 1/3 fewer calories than regular version of product

Fats

Fats supply your body with energy, form your cells, maintain body temperature, and protect your nerves.

How to get most out of calories

Choose foods that are nutrient dense! Nutrient-dense foods contain lots of vitamins and minerals relative to the number of calories Nutrient-dense foods are low in saturated fat, trans fat, added sugar, and salt

Snacks

Choose foods with high nutrient density Try satisfying your sweet tooth with fruit instead of cookies Make a whole-grain bagel, not a donut your after-school treat When you go to the movies, choose unbuttered popcorn Try whole/clean snacks, not processed snacks

Symptoms of Hypoglycemia

Double Vision or blurry vision Fast or pounding heartbeat Feeling cranky or acting aggressive Feeling nervous Headache Hunger Shaking or trembling Sleeping trouble Sweating Tingling or numbness of the skin Tiredness or weakness Unclear thinking

Excellent source of Calcium

Excellent source of calcium: one serving provides 20% or more of the DV for calcium

Fat free sugar free

Fat free: contains less than 0.5 g fat Sugar free: contains less than 0.5 g sugars

Fat soluble vitamins

Fat-soluble vitamins: dissolve in fat Vitamins A, D, E, & K Occur in vegetable oils, liver, eggs and certain vegetables Can be stored by the body in fat

Foods made from milk?

Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.

Avoid foods like

Foods to avoid... Milk, yogurt, cheese, calcium-fortified cereals

Calcium

Function: helps build and maintain bones & teeth Source: milk, dark leafy greens, legumes (peas, peas, beans, lentils, soy, peanuts)

Potassium

Function: helps maintain water balance and make protein Source: vegetables, fruits, meat, poultry and fish

Sodium

Function: helps maintain water balance, heart and nerve function Source: table salt, processed foods, soy sauce

Iron

Function: necessary for healthy red blood cells Source: red meat, seafood, legumes, fortified cereals

Milk benefits

Milk is a good source of calcium, vitamin D, and riboflavin. Dairy products CAN be good sources of Proteins

Minerals

Minerals do not provide energy, but they perform a wide variety of functions within your body and are essential for good health