Health Ch.5 - Ch.6 Study Guide

What are the guide lines for healthy eating? 1. 2. 3.

1. make smart choices from every food group 2.Find a balance between food and physical activity 3.get the most nutrition out of your choices

How can you prevent food contamination?

1. wash your hands before handeling food 2.avoid cross-contamination by using diiferent cutting boards, knives plates and washing counter tops when preparing different foods 3.cook meat and fish and eggs throughly 4. refrigerate or freeze perishable foods as soon as you get them home. Thaw foods in the fridge in a microwave or under cold running water.

Your appropriate weight is influenced by several factors 1. 2. 3. 4. 5. 6.

1.Age and gender 2.Height 3. Body frame 4.Growth rate 5.metabolism 6. Activity level

what are the some functions of water? 1. 2. 3. 4.

1.Carries nutrients to your cells and carries waste from your body 2.Regulates body temperature 3.Dissolves vitamins, minerals, amino acids and other nutrients 4.It lubricates body and makes muscles more elastic

Dietary Guildlines for Americans recommenations for maintaining healthy weight and avoiding health risks associated with overweight/obesity: 1. 2. 3. 4. 5.

1.Eat balanced diet rich in nutrient-dense foods and beverages. 2.Eat in moderation 3.Drink plenty of water at least 8 glasses a day 4.Get at least 60 minutes of exercise daily 5.Avoid foodborne illness by washing hands frequently and keeping surfaces where foods are prepared clean

Why does your body need nutrients? 1. 2. 3. 4.

1.Fuel your energy 2. Help you grow 3.Repair itself 4.Maintain basic bodily functions

what are some benefits of drinking water? 1. 2. 3. 4. 5. 6. 7. 8.

1.Increases energy and relieves fiatigue 2.promotes weight loss 3.Boosts Aminue system 4.Natural headache remedy 5. reduces cholesterol 6.maintains regularity 7. decreases muscle cramps and sprains 8.promotes clearer skin

How do we Balance our body weight? 1. 2. 3.

1.Remember that physical activity helps you control body weight by balancing the calories you take in as food with the calories you expand everyday. 2.Be physically active for 30-60 minutes every day. 3.For greater health benefits and to help control body weight,increase the intensity or the amount of time that you are physically active.About 60 minutes may be needed to prevent weight gain.

Types of fad diets 1. 2. 3. 4.

1.liquid diets 2.fasting 3.diet pills 4.weight cycling

How do you make smart choices 1. 2. 3. 4.

1.vary your types of fruits and vegetables-be experimental with type and color 2.make at least half your grains whole . Choose 100% grain cereals, breads, crackers, rice and pasta. 3.Eat calcium rich foods but low-fat or fat-free (dairy products such as milk, yogurt or cottage cheese; calcium-fortified orange juice, spinach 4. Go lean on meat protein and add more beans. Eat more poultry and fish.

What are the six essential nutrients? 1. 2. 3. 4. 5. 6.

1.water 2.carbohydrates 3.protein 4. Fat or Lipids 5. Vitamins 6. Minerals

why are proteins needed?

10-35% of total daily calories.There are 20 amino acids. The body can produce 11 of those, and the other 9 are known as ESSENTIAL AMINO ACIDS" and must be supplied by food sources.

500 cal. each day x 7 days=3500 cal. less or __________

1LB. LOST

How many grams of fiber should a person have each day?

20-35 grams

It was found in 2013 that on average a person can only live _________without _______ and _________without _______,and __________without______

3 days without shelter 3 days and without water 3 weeks without food

Moderately active

30-60 minutes

One pound of body fat=____________________

3500 calories

Protein and carbohydrates supply _____calories per gram

4

____- _____% of total daily calories= carbohydrates

55-60%

Active

60 or more minutes

The average human body is ___% water

75

Fats supply ____calories per gram

9

_____% of those with eating disorders are __________

90% females

Psychological desire

Appetite

Whats so important about breakfast?

Breakfast is the most important meal of the day when you sleep, your body is using energy to function and when you wake up, it needs a fresh supply of energy. Studies show that eating breakfast improves your mental and physical performance and reduces fatigue later in the day. Eating breakfast may also help you maintain a healthy weight skipping this meal may cause you to overeat later in the day . It is also important to snack nutritiously throught the day.

_________may be brought on by mental or emotional factors such as poor body image, social and family pressures, and _______________

Eating disorders perfectionism

Calories

Energy used by the body + Energy that foods supply the body

Fact or fiction A person can permanently lose weight simply by eating fewer calories.

Fiction Most people cant permanently lose weight just by eating fewer calories.

How do you eat right when eating out?

For less fat, order foods that are grilled, baked, or broiled. Watch portions. Many restaurants serve oversized portions. Therefore, only eat a portion of your meal and take the rest home.

Good nutrition enhances your ______________________ and ________________

Good nutrition enhances your quality of life and helps prevent disease.

Losing weight will raise your ___________________________ while lowering ___________________________

HDL high density level while lowering LDL low density level.

Physical need

Hunger

What is cholesterol?

It is a fatlike substance that is part of every cell of the body. A high intake of saturated fats is linked to increase cholesterol production. Therefore, by eating a diet low in saturated fats and cholesterol, you may reduce your risk of heart disease.

What is fiber?

It is a plant material that does not break down when you digest food.

What are proteins?

Made up of chemical compounds called amino acids.

Moderation in salt

Many Americans consume far too much salt or sodium. Consuming less salt can reduce your chances of developing high blood pressure and maybe decreases the loss of calcium from your bones. Choose foods low in sodium look at food labels (less than 140mg) Go easy on salting your food. Try to season food with herbs and spices rather than salt. Choose fresh fruits and vegetables over ones that are processed or canned.

whats in a label?

Most food labels list the foods ingredients. The ingredients in the greatest amounts are listed first. Some ingredients are food additives.They are used to enhance a foods flavor or color or lengthen its storage life. dates on food products provide important information experiation date=the last date you should use the product sell bye date= the last date the product should be sold.

__________increases the risk of same health problems as overweight but to a greater extent due to more fat.

Obesity

nutrient diet

Once calories are increased, the person will gain weight because metabolism has been lowered.

Nutrients

Substances found in the food that keeps your body functioning.

What is my plate?

The USDA came up with a useful tool for making healthy food choices.

Minerals Function in the body: . . .

The body depends on minerals for practically every process necessary for life The body requires 16 minerals daily examples of minerals: calcium, sodium potassium, iron, iodine, chloride

what are fats (Lipids)?

The most concentrated form of food energy

what are vitamins?

They are chemical compunds that help regulate many body processes. There are 13 different vitamins known to be required each day for a good health.

What are minerals?

They are subststances that the body can't make

______fats come from the processed food and can increase cholesterol level thereby increasing the risk of heartdisease. Sources= foods with partially hydrogenated vegetable oil like margarine or deep-fried foods.

Transitive

binge eating disorder

a disorder characterized by compulsive overeating, consuming huge amounts of food at one time without the purging

bulimina nerveosa

a disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating

anerexia nerveosa

a disorder in which the irrational fear of becoming obese results in severe weight loss from self imposed starvation

Functions of PROTEINS in the body: a. b.

a. Helps to build, maintain and repair body cells and tissues b.Provides energy (HOWEVER NOT MAIN SOURCE OF ENERGY!!!!)

The specific number of calories depends on: a. b.

a. portion sizes b.Amount of carbohydrates proteins and fats

FIBER Functions in the body are: a. b. c.

a.Aids in digestion b.Reduce the risk of developing some diseases like heart disease, diabetes and obesity, and certain types of cancer c. helps promote regularity

Cholesterol Functions in the body: a. b. c. d. e.

a.Helps the body make necessary cells including skin and hormones b.Aids in digestion c. The human body manufactures all the cholesterol it needs. d.You also get cholesterol from animals products you eat. e. low blood cholesterol is deposited in meat (including the heart) arteriosclerosis= hardening of the arteries

What are the factors that influence your food choice? a. b. c. d. e.

a.emotional needs b.Family, Friends, and peers c.Cultural and ethnic background d.Convenience and cost e.advertising

Vitamins Functions in the body: a.

a.help regulate digestion, absorption and metabolism of other nutrients

Fats (lipids) Functions in the body: a. b. c. d.

a.provide substances needed for growth and healthy skin b. enchances the taste and texture of food c. required to carry "fat-soluble" vitamins throughout the body d.provides energy

Person fasts or follows a strict diet and then ________, or quickly consumes larges amount of food

absorb

Eating Dissorders

an extreme, harmful eating behavior that can cause serious illness or even death.

calories

are units to measure both Energy in food and Energy your body uses to function

When a person eats less, the body thinks it is ____________

better

After eating, the person may _____________to purge the food from the body

binges

One way to evaluate whether your weight is within a healthy range to determine ___________________________________

body mass index

Body composition A high-calories diet can increase the amount of ____________________

cholesterol

________proteins contain 9 essentail amino acids

complete

_______proteins found in animal sources

complete

What are the types of proteins

complete and incomplete

Body must break _________into __________before it can get energy

complex into simple

To determine one's healthy weight, we have to understand how to gain and lose weight or ______________________

eat healthy

On average you should drink___________________of water everyday

eight 8 ounce glasses

Body composition is affected by a person's ____________

fad diets. A high-calories diet can increase the amount of cholesterol

_______Vitamins A,D,E,K

fat soluble

can be stored in the body for later use

fat soluble

they are absorbed, stored and transported in fat

fat soluble

what are the types of vitamins?

fat soluble and water soluble

Examples of simple carbohydrates

frutose-fruit lactose-milk sucrose-refined sugar

what is HDL?

high density lipoprotein= good cholesterol; it helps carry bad cholesterol away from the arteries.

__________found in plant sources

incomplete

__________proteins lack one or more of the essential amino acids

incomplete

The human body tries to maintain a fixed weight or _______

less

sendentary

less than 30 minutes of moderate physical activity each day.

what is LDL?

low density lipoprotein =bad cholesterol; it is the main source of plague build-up and blockage in the arteries.

The body immediately lowers the person's ____________________

low-selfness

Body compostion For example, a weight-lifting program will increase___________

muscles

food intolerance

negative reaction to a food or part of a food where the metabolism can't process/digest it some examples are milk and wheat.

_______________________________________of teens are this from excess body fat. This causes the heart and lungs to work harder causing high blood pressure heart disease joint problems diabetes asthma and some cancers.

overweight 30.4%

Obesity

person has an excess amount of body fat.

overweight

person is heavier than the standard amount of weight range for his/her height.

underweight

person is less than the standard weight range for his/her height

nutrition

process of the body taking in and using food.

Body composition=

ratio of body fat to lean body tissue. (effected by diet and fitness.)

Body mass index (BMI)

ratio that allows you to assess your body size in relation to your height and weight

Any weight lost on fad diets is usually ___________________

regained

If food calories equal to calories body burns=

same weight

______fats which are solid at room temperature

saturated

What are the types of fats?

saturated and unsaturated

_____Food sources= animals foods, dairy products and tropical oils

saturated fats

_____the type of fat most strongly linked to high cholesterol and increases risk of heart disease

saturated fats

Fad diets that _____________________________the foods a dieter eats fail to provide the body with the nutrients it needs for health and growth

severely restrict

__________________carbohydrates Sugars that occur naturally or added sugars.

simple

In general______________________________is the best strategy for_______________________results

slow and steady weight-loss is the best stategy for long-lasting results.

Fiber is part of ___________carbohydrates.

starches or complex

_______________carbohydrates Found in whole grains, seeds, nuts, legumes and potatoes

starches or complex

What are the types of carbohydrates?

starches or complex and simple

Moderation in sugar

sugar is hidden in many foods including prepared foods. Learn to identify added sugars by their names on food packages =fructose sucrose and maltose) as well as corn syrup, honey, and molasses. Limit your intake of foods that have added sugars.

_______with a family history of weight problems, depression, or substance abuse may be more at risk for developing an eating disorder.

teens

weight cycling:

the repeated pattern of loss and regain of body weight.

Body Image

the way you see your body

What are carbohydrates ("CHO")? hint the kid for jeopardy was the only one who got this right

they are the body's main source of energy.

what do carbohydrates provide

they provide the body's need for dietary fiber

The exact cause for eating disorders is

unknown

_______fats which are liquid at room temperature

unsaturated

The body can't store these vitamins, so you need to replenish them regularly

water soluble

______vitamins C,B, complex

water soluble

easily absorbed and passed through the body as waste

water soluble

excess build up of these vitamins in your body can be toxic

water soluble

require water for absorption

water soluble

BMI=

weight (in pounds) x (Height in inches) squared

If food calories are greater than calories body burns=

weight gain

If food calories are less than calories body burns=

weight loss

Fad diets

weight-loss plans that are popular for only a short time

allergies are....

when immune system reacts to substances in some foods some eggs milk peanuts)

Moderation in fats

when making food choices, consider your activity level and how many calories you believe you will use during the day. Eat fats that come from fish, nuts and vegetables oils. Reduce the amount of saturated fat and transfat