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