Unit 6: Nutrition and Physical Activity

How do you maintain your weight?

-Aim for a healthy weight. Maintaining your weight helps you look and feel good. It also lowers your risk for heart disease, some cancers, and diabetes. -Be physically active for 60 minutes every day, or almost every day. -For even 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 a day may be needed to prevent weight gain.

What is portion size?

A portion is how much of a food you eat in one meal. Visualizing some common objects can help you estimate portion sizes and control the number of servings you eat. A medium apple, or one portion, is about the size of a tennis ball. One serving of meat is about the size of a regular computer mouse. A piece of meat twice this size equals two servings.

What is an example of saturated and unsaturated fats?

A saturated fatty acid holds all the hydrogen atoms it can. Fats high in saturated fatty acids are usually solid at room temperature. Animal fats and tropical oils—such as palm oil, palm kernel oil, and coconut oil—have a high proportion of saturated fatty acids. Fats in beef, pork, egg yolks, and dairy foods are higher in saturated fatty acids than are the fats in chicken and fish. A high intake of saturated fats is associated with an increased risk of heart disease. An unsaturated fatty acid has at least one unsaturated bond, a place where hydrogen can be added to the molecule. Unsaturated fats are usually liquids (oils) at room temperature. In contrast to saturated fats, unsaturated fats have been associated with a reduced risk of heart disease.

What is trans-fat?

An unsaturated fatty acid of a type of occuring in margarines and manufactured cooking oils as a result of the hydrogenation process, having a trans arrangement of the carbon atoms adjacent to its double bonds. Consumption of such acids is thought to increase the risk of atherosclerosis.

How much water should one person drink per day?

At least 8 cups of water per day should be drinken to maintain health.

Calories are a unit of what?

Calories are units of heat that measure the energy used by the body and the energy that foods supply to the body.

the footnote on food label

Calories per gram, and percent of daily values

What are the 6 nutrients your body needs daily?

Carbohydrates, protein, fats, vitamins, minerals, and waters are the 6 nutrients your body needs daily.

complete vs. incomplete protein

Complete proteins contain adequate amounts of all nine essential amino acids. Animal products—such as fish, meat, poultry, eggs, milk, cheese, and yogurt—and many soybean products are good sources of complete proteins.Incomplete proteins lack one or more of the essential amino acids. Sources include beans, peas, nuts, and whole grains. Consuming a combination of incomplete proteins, for example, rice and beans or peanut butter and bread, is equivalent to consuming a complete protein. You don't have to combine the incom-plete proteins in one meal to get this benefit, you just need to eat them both over the course of the day.

What is an example of a complex carbs?

Complex carbohydrates, or starches, are found in whole grains, seeds, nuts, legumes (dried peas and beans), and tubers (root vegetables such as potatoes). The body must break down complex carbohydrates into simple carbohydrates before it can use them for energy.

nutrients (food label)

Fat, Cholesterol, Sodium, Carbohydrates

What is food additives used for?

Food additives are substances intentionally added to food to produce a desired effect. Additives may be used to enhance a food's flavor or color or lengthen its storage life.

What is the importance of good nutrition?

Good nutrition enhances your quality of life and helps prevent disease. It provides you with the calories and nutrients your body needs for maximum energy and wellness.

Hunger vs appetite...what's the difference?

Hunger is an unlearned, inborn response, is a natural physical drive that protects you from starvation. When your stomach is empty, its walls contract, stimulating nerve endings. The nerves signal your brain that your body needs food. When you eat, the walls of the stomach are stretched and the nerve endings are no longer stimulated. Appetite is a desire, rather than a need, to eat.

Why must the heart contract very strongly to pump blood from the left ventricle into the aorta?

It keeps the blood from running back into the right atrium. It pumps blood into the lungs to pick up oxygen, which is needed in body tissues. It closes then forces the blood to flow from the left ventricle to the aorta, and out of the body.

proteins

are nutrients that help build and maintain body cells and tissues.Proteins aremade of long chains of substances called amino acids. Your bodycan manufacture all but 9 of the 20 different amino acids that makeup proteins. The 9 that your body can't make are called essentialamino acids—you must get them from the foods you eat. The body uses protein to make enzymes, hormones, and antibodies.

minerals

are substances that the body cannot manufacture butthat are needed for forming healthy bones and teeth and forregulating many vital body processes.

carbohydrates

are the starches and sugars present in foods.Made up of carbon, oxygen, and hydrogen, carbohydratesare the body's preferred source of energy, providing four calo-ries per gram. Your body uses energy from carbohydrates toperform every task, including sitting and reading the words onthis page. Depending on their chemical makeup, carbohydratesare classified as either simple or complex. Most nutritionists rec-ommend that 55 to 60 percent of your daily calories come fromcarbohydrates, mainly complex carbohydrates.

lungs

the main function of the lungs is the process of gas exchange called respiration (or breathing). In respiration, oxygen from the incoming air enters the blood, and carbon dioxide, a waste gas from the metabolism, leaves the blood. A reduced lung function means that the ability of lungs to exchange gases is reduced.

Pasteurization

the process of treating a substance with heat to destroy or slow the growth of pathogens.

tricuspid valve

the tricuspid valve, or right atrioventricular valve, is on the right dorsal side of the mammalian heart, between the right atrium and the right ventricle. The function of the valve is to prevent backflow of blood from the right ventricle into the right atrium.

aortic arch

The aortic arch is the portion of the main artery that bends between the ascending and descending aorta. It leaves the heart and ascends, then descends back to create the arch. The aorta distributes blood from the left ventricle of the heart to the rest of the body.

left atrium

The left atrium is one of the four chambers of the heart, located on the left posterior side. Its primary roles are to act as a holding chamber for blood returning from the lungs and to act as a pump to transport blood to other areas of the heart.

left ventricle

The left ventricle is the thickest of the heart's chambers and is responsible for pumping oxygenated blood to tissues all over the body.

right ventricle

The lower right chamber of the heart that receives deoxygenated blood from the right atrium and pumps it under low pressure into the lungs via the pulmonary artery.

mitral valve

The mitral valve is a valve that lets blood flow from one chamber of the heart, the left atrium, to another called the left ventricle. In mitral valve prolapse, part of the mitral valve slips backward loosely into the chamber called the left atrium.

pulmonary artery

The pulmonary artery carries deoxygenated blood from the right ventricle to the lungs. The blood here passes through capillaries adjacent to alveoli and becomes oxygenated as part of the process of respiration

right atrium

The right upper chamber of the heart. The right atrium receives deoxygenated blood from the body through the vena cava and pumps it into the right ventricle which then sends it to the lungs to be oxygenated.

What are some emotions that cause people to eat?

Stress, frustration, depression, and boredom are all emotions that can cause people to eat. Recognizing when emotions are guiding your food choices can help you break such patterns and improve your eating habits.

How does your environment play a role in your food choices?

-Family, friends, and peers. Many of your eating habits were shaped as you were growing up, when adults planned your meals. Now you may prefer certain foods because you've grown up eating them. Friends and peers can influence you to try new foods. -Cultural and ethnic background. Your food choices may reflect your cultural heritage or ethnic background. Ethnic and cultural diversity both enrich and challenge healthy living. Some ethnic groups may eat more fruits and vegetables. Others may rely on using oils and salt. -Convenience and cost. Convenience and cost of foods may be top priorities for some people. For example, busy families may rely on foods that can be prepared quickly, such as microwavable meals. -Advertising. Advertisers spend millions of dollars each year to influence your decisions about food. Part of being an informed consumer involves carefully analyzing the health messages delivered through food advertisements in the media. Then you, rather than advertisers, will control your food choices.

what are the three keys to a healthy lifestyle highlighted by dietary guidelines for americans?

-Make smart choices from every food group. -Find a balance between food and physical activity. -Get the most nutrition out of your calories.

five health-related components of physical fitness

-cardiorespiratory endurance—the ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body's tissues during long periods of moderate-to-vigorous activity. -muscular strength—the amount of force a muscle can exert. -muscle endurance—the ability of the muscles to perform physical tasks over a period of time without becoming fatigued. -flexibility- the ability to move a body part through a full range of motion. -body composition—the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons.

The pathway of blood to and from the heart

1. Blood that has circulated through the body, which has lost its oxygen and collected carbon dioxide, enters through the vena cava into the right atrium of the heart. 2. The right atrium contracts and pumps the blood through the tricuspid valve and into the right ventricle. 3. The right ventricle then pumps blood through the pulmonary artery into the lungs. 4. In the lungs, tiny blood vessels called capillaries absorb carbon diox-ide from the blood and replace it with oxygen. 5. Oxygenated blood then flows through the pulmonary vein and into the left atrium. 6. Oxygenated blood then pumps through the mitral valve and into the left ventricle. 7. The left side of the heart contracts the strongest to send blood out the left ventricle and through the aortic arch on its way to all parts of the body. At this point, there are a few options for the blood flow: blood can be pumped • through the carotid artery and into the brain. • through the auxiliary arteries and into the arms. • through the aorta and into the torso and legs. 8. Blood will then move through the arteries, then through capillaries, and then return through the veins. 9. Deoxygenated blood (blood without oxygen) will then return to the heart. 10. The cycle repeats.

What % of daily calories should come from fat and each gram of fat equals how many calories?

15-25% of daily calories should come from fat and each gram of fat equals nine calories.

What % of daily calories should come from protein & each gram of protein equals how many calories?

20-30% of daily calories should come from protein and each gram of protein equals four calories.

How many grams of sugar should one person have each day?

25 grams of sugar per day

1 pound of body weight equals how many calories?

3,500 calories equals one pound of body weight

What % of daily calories should come from carbs & each gram of carb equals how many Calories?

55-60% of daily calories should come from carbs and each gram of carb equals four calories.

water

It transports other nutri-ents to and carries wastes from your cells. Water also lubri-cates your joints and mucous membranes. It enables you to swallo wand digest foods, absorb other nutrients, and eliminate wastes.Through perspiration, water helps maintain normal body temperature. It's important to drink at least 8 cups of water a day to maintain health. Plain water, milk, and juice are the best sources of this nutrient. Beverages containing caffeine, such as tea, coffee, and some soft drinks, are not good choices—theycause you to lose some water through increased urination. Certain foods, such as fruits and vegetables,also contain some water.

How much body fat should male and females have?

Males should have 18-22% body fat and females should have 26-31% body fat.

What is the point of physical activity?

Physical activity helps you control body weight by balancing the calories you take in as food with the calories you expend every day.

What are some physical risks of eating disorders?

Physical consequences of anorexia are related to malnutrition and starvation. A drastic reduction of body fat may cause females with anorexia to stop menstruating. Other consequences include loss of bone density, low body temperature, low blood pressure, slowed metabolism, and reduction in organ size. People with anorexia may develop serious heart problems, including an irregular heartbeat that can lead to cardiac arrest and sudden death. Frequent vomiting and diarrhea can lead to dehydration, kidney damage, and irregular heartbeat. Vomiting also destroys tooth enamel; causes tooth decay; and damages the tissues of the stomach, esophagus, and mouth. Frequent use of laxatives disrupts digestion and absorption and may cause nutrient deficiencies. Laxative abuse can also change the composition of the blood. Binge eating disorder often results in unhealthful weight gain, which contributes to health problems such as type 2 diabetes, heart disease, and stroke. Gallbladder problems, high blood pressure, high cholesterol, and increased risk of certain types of cancer have also been associated with this disorder.

pulmonary vein

Pulmonary veins are responsible for carrying oxygenated blood from the lungs back to the left atrium of the heart. This differentiates the pulmonary veins from other veins in the body, which are used to carry deoxygenated blood from the rest of the body back to the heart.

What is an example of a simple carbs?

Simple carbohydrates are sugars, such as fructose and lactose (found in fruit and milk, respectively). You're probably most familiar with the simple carbohydrate sucrose. It occurs naturally in many plants, such as sugarcane and sugar beets, and is refined to make table sugar. Sugars are added to many manufactured food products.

How many milligrams of salt should you have per day?

You should have 2,300 milligrams of salt per day.

What does your metabolism do?

Your metabolism converts food into energy. Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.

vena cava

a large vein carrying deoxygenated blood into the heart. There are two in humans, the inferior vena cava (carrying blood from the lower body) and the superior vena cava (carrying blood from the head, arms, and upper body).

cholesterol

a waxy lipidlike substance that circulates in blood.Your body uses the small amount it manufactures to make cellmembranes and nerve tissue and to produce many hormones,vitamin D, and bile, which helps digest fats. Excess bloodcholesterol is deposited in arteries, including the arteries ofthe heart. This increases the risk of heart disease.

fiber

an indigestible complex carbohydratethat is found in thetough, stringy parts of vegetables, fruits, and whole grains.Although it can't be digested and used as energy, fiber helps movewaste through the digestive system and thereby helps preventintestinal problems such as constipation. Eating enough fiberthroughout your life may promote health by reducing your risk ofheart disease. Some types of fiber have also been shown to helpcontrol diabetes by reducing blood glucose levels.To stay healthy, eat 20 to 35 grams of fiber each day. Fruits andvegetables with edible skins and whole-grain products such as brancereals, oatmeal, and brown rice are excellent sources of fiber.

aerobic exercise

any activity that uses large muscle groups, is rhythmic innature, and can be maintained continuously for at least 10 minutes three times a day or for 20 to 30 minutes at one time.Examples ofaerobic exercise include running, cycling, swimming, and dancing.

capillaries

any of the fine branching blood vessels that form a network between the arterioles and venules.

arteries

any of the muscular-walled tubes forming part of the circulation system by which blood (mainly that which has been oxygenated) is conveyed from the heart to all parts of the body.

veins

any of the tubes forming part of the blood circulation system of the body, carrying in most cases oxygen-depleted blood toward the heart.

vitamins

compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism ofother nutrients.Vitamins are classified as either water- or fat-soluble.Water-soluble vitamins, listed in Figure 5.1,dissolve in waterand pass easily into the blood during digestion. The body doesn'tstore these vitamins, so you need to replenish them regularlythrough the foods you eat. Fat-soluble vitamins are absorbed,stored, and transported in fat. Your body stores these vitamins inyour fatty tissue, liver, and kidneys. Excess buildup of these vita-mins in your body can be toxic.

lipid

fats are a type of lipid, a fatty substance that does not dissolve inwater.Fats provide more than twice the energy of carbohydrates orproteins—9 calories per gram.The building blocks of fats are called fatty acids, molecules made mostly of long chains of carbon atoms, with pairs of hydrogenatoms and single oxygen atoms attached. Fatty acids that the bodyneeds, but cannot produce, are called essential fatty acids.Depending on their chemical composition, fatty acids are classified as either sat-urated or unsaturated. Most fats are a mixture of these two types.

FITT formula

frequency, intensity, time, type

your body converts all carbohydrates to what?

glucose

what is glucose stored as?

glycogen

anaerobic exercise

involves intense short bursts of activity inwhich the muscles work so hard that they produce energy without usingoxygen. Running a 100-meter dash and lifting weights are examplesof anaerobic exercises.