Health and Fitness Ch.7 Nutrition
Carbohydrates
A class of energy-giving nutrients that include sugars, starches, and fiber
Vitamins
A class of nutrients that contain carbon and are needed in small amounts to maintain health and allow growth
Purpose of food guide pyramid
A visual tool for planning your diet that divides food into six food groups; shows the number of servings needed from each group to make a healthy diet
Identify a nutrient that is a risk of deficiency for vegans
Amino acids, proteins, and iron
Identify foods that are a source of cholesterol and why
Beef, chicken, and cheese are examples of sources of cholesterol because cholesterol comes from the fat in animals
What food group does rice belong
Bread, cereal, rice, and pasta groups which requires 6-11 servings per day
State two functions of complex carbohydrates
Complex carbohydrates are made up of many sugars that are connected together. Starch eaten in food is broken down by the body into sugars that can be used by the body. Fiber keeps the intestines healthy, prevents constipation, and may help prevent colon cancer and heart disease. Glycogen can be broken down to provide a quick source of glucose that is stored in the muscle and liver of humans and animals
Identify some non-dairy source of calcium
Green, leafy vegetables like spinach and broccoli Calcium-fortified foods like bread and orange juice
Give possible reasons for the decrease in calcium intake by teens
Increase in awareness of lactose intolerance, more junk food that does not have calcium, teens are prone to eating disorders
What food does salmon belong
Meat, poultry, fish, dried beans, eggs, and nuts group which requires 2-3 servings per day
What food group does peanut butter belong
Meat, poultry, fish, dried beans, eggs, and nuts group which requires 2-3 servings per day
Define the term nutrition
Nutrition is the science or study of food and the ways in which the body uses food. It is also the study of how and why we make food choices. Nutrition is also the study of the nutrients foods contain.
Describe how the dietary guidelines for Americans can fit into your daily life
Physically active each day; aim for healthy weight; let food guide pyramid be my food choices; choose whole grains on daily basis; choose variety of fruits and veggies daily; keep food safe to eat; chose diet that is low in saturated fat and cholesterol and moderate in total fat, choose beverages and foods to moderate my intake of sugars; choose and prepare foods with less salt, and not drink alcohol
Vitamin D
Promotes absorption of calcium and phosphorus in the intestine, and is needed for strong bones and teeth
Vitamin C
Promotes healthy hums and teeth, the healing of wounds, and the absorption of iron, and it acts as an antioxidant to protect cells from damage
Identify a nutrient that is a risk of deficiency for pregnant women
Protein, vitamin b6, vitamin b12, folate, iron, zinc
Name the class of nutrients that is made up of chains of amino acids
Proteins
Purpose of RDAs
Recommended dietary allowances are the recommended nutrient intakes that will meet the needs of almost all healthy people. The RDAs are not exact requirements but are meant to serve as general guidelines for correct nutrient intake
Identify alternative foods that are lower in fat or sugar than creamy chip dip
Salsa
Compare the energy needs of adults with those of teens
Teens experience major growth spurts during adolescence, so their bodies need more energy, protein, vitamins, and minerals as growth and development speeds up. However, as teens enter into adulthood, growth and height slows and then stops. As a result, the number of Calories a person needs to maintain a healthy weight decreases.
Determine what you could use to find out how many servings of fruit you should eat each day
The food guide pyramid
Nutrient density
The measure of the amount of nutrients in a food compared to the energy the food provides
Dietary guidelines for americans
The set of recommendations that aim to improve lifestyle in the US population
Daily values
The standard that is used on food labels to help you find out how a food fits into your daily diet
How can a person's diet affect his or her quality of life?
To stay alive, healthy, and growing, a person must eat and drink the right amounts of nutrients. Eating too little food causes weight loss, poor growth, and if severe enough, death. But eating too much food can also cause illness. When too much fat, carbohydrate, or protein is taken into the body, the extra energy is stored as body fat. Excess body fat increases the risks of developing heart disease, high blood pressure, and many other chronic diseases and disorders linked to poor nutrition. Thus, if one eats a healthy diet, one is more likely to be healthy and stay healthy. What one eats today not only affects how one looks and feels right now but also can affect one's risk of developing obesity, heart disease, diabetes, osteoporosis, and cancer when one is in one's 30s, 40s, 50s. These diseases, which are common causes of death in the United States, are affected by diet. Food provides the fuel that runs one's body. The sum of chemical processes that take place in the body to keep one alive and active is called metabolism. Metabolism requires energy and nutrients, which therefore provides the way in which one burns calories.
Identify alternative foods that are lower in fat or sugar than fried chicken
Baked or broiled fish and skinless chicken
Anne's diet contains the right number of servings from each of the food groups. The only vegetable she eats is French fries, her intake is ice cream,and many of her grain servings are from baked goods. Is this a healthy diet?
Because French fries, ice cream, and baked goods do not have a high amount of nutrients in them, Anne's diet is not healthy. The foods that Anne is eating have large amounts of fat, sugar, and salt, but contain few other essential nutrients, therefore, having a low nutrient density. The foods that Anne is eating have "empty" calories which are not helpful to Anne's health.
Name the nutrient that is related to osteoporosis
Calcium
Identify a nutrient that is a risk of deficiency for teens
Calcium, iron
Name the class of nutrients to which sugars and starches belong
Carbohydrates
List the six classes of nutrients
Carbohydrates, fats, proteins, vitamins, minerals, and water
Minerals
Chemical elements that are needed for enzyme activity and bone formation
Identify a nutrient that is a risk of deficiency for athletes
Dehydration
State two functions of fats
Fats are a class of energy-giving nutrients that are also the main form of energy storage in the body
Describe the benefits of a diet high in fiber
Fiber keeps the intestines healthy, prevents constipation, and may help prevent colon cancer and heart disease. Glycogen can be broken down to provide a quick source of glucose that is stored in the muscle and liver of humans and animals .Fiber increases the amount of fluid and bulk in the digestive tract. Soluble fiber increases the volume of material in the digestive tract by holding water in the intestines. Soluble fibers help protect against heart disease by "trapping" cholesterol from eaten food, therefore lowering blood cholesterol. Insoluble fibers add bulk to the body's waste and are found in the hard and stringy part of fruits, vegetables, and grains.
How can food processing affect the sodium content of foods?
Food processing affects the sodium contents of foods because companies add salt to the foods for quality of flavor rather than quality of health.
Your friend on the school wrestling team uses diuretics to help him "make weight." He says it's not harmful. What would you reply?
I would tell him that diuretics are harmful to his body because it would cause too much water and salt loss in his body. Dehydration is not a good idea for making a certain weight class because it decreases your performance and it makes pumping blood to the vessels more difficult as your blood thickens
Identify why the following people are at risk of dehydration: Sara, who just ran a marathon, and Jeff, who has been vomiting
Jeff, who has been vomiting, is at risk of dehydration because you can lose even more water when you are ill. Sara, who has just ran a marathon, is at risk of dehydration because when her body becomes too hot, her sweat glands in the skin make sweat. As the water in sweat evaporates, heat is lost and the body temperature drops. Exercising in hot weather can cause one to lose up to one quart of water per hour. Both Sara and Jeff are at risk of dehydration because they could possible be losing more water than they are taking in.
Vitamin A
Keeps eyes and skin healthy and is needed for growth and strong bones and teeth
Identify alternative foods that are lower in fat or sugar than fries
Low-salt pretzels
Nutrient deficiency
Not having enough of a nutrient to maintain good health
State two functions of nutrients in your body
Nutrients are substances in food that provide energy or help form body tissues and are necessary for life and growth
Give reasons why a pizza can be a healthier fast food than a burger and fries are
Pizza includes a vegetable in the tomato sauce, a grain in the crust, and a dairy product in the cheese. If you add pineapple or bell peppers, you are adding to your fruit and vegetable servings. However, a burger may not contain a vegetable or fruit nutrients in it. Likewise, fries are just potatoes with salt and oil, which are high in sodium, fats, and starch and contain very few little nutrients.
Function of food labels
Provide a convenient source of nutrition information about foods and the way foods fit into your diet
Junk food
Usually high in calories and have large amounts of fat, sugar, or salt, but contain few other essential nutrients. These foods have a low nutrient density. Junk food is only a problem if it makes up a large part of your diet
What food group do bean sprouts belong
Vegetable and fruit groups which requires 3-5 servings per day
Identify alternative foods that are lower in fat or sugar than soda
Water, fruit juice, skim milk