Chapter 10 Nutrition
teen girls needs __ grams of fiber teen guys needs __ grams of fiber
26 38
Everyone needs ____ hours of sleep
8
1g of fats= _ cals
9
Teen girls need about ____ cups of water each day.
9
a set of recommendations about smart eating and physical activity for all Americans
Dietary Guidelines for Americans
an interactive guide to healthful eating and active living
MyPlate
water-soluble= fat-soluble=
Vitamin B&C and folic acid Vitamin A,D,E & K
most dangerous allergic reaction in ________, a condition in which the throat swells, making it difficult to breathe and the heart has difficulty pumping
anaphylaxis
the psychological desire for food
appetite
________ is effected by _____________
appetite advertisements
your body uses nutrients in many ways:
as an energy source to heal, repair and rebuild tissue sustain growth transport oxygen to cells regulate body functions
glucose can be stored in ____ ______ and ____ _____
body tissue used later
carbs, proteins, and fats= _______ (________)
calories energy
Dietary Guidelines, four basic steps to keep food safe
clean separate cook chill
vitamins= minerals=
compounds elements
common symptoms of foodborne illness
cramps diarrhea fever vomiting nausea
9 you need from food= _______________
essential
water is _________ for just about every function in your body
essential
fatty acids that the body needs but cannot produce on its own are called ________ _____ _____
essential fatty acids
substances added to a food to produce a desired effect
food additives
a negative reaction to food that doesn't involve the immune system
food intolerance
bacteria and viruses cause most cases of ______ _____
foodborne illness
food poisoning
foodborne illness
the 5 food groups
grains vegetables fruits proteins dairy
some pathogens are naturally present in ______ ______
healthy animals
trans fats are fats that are formed by a process called _________ which causes vegetable oil to harden
hydrogenation
complex carbohydrates, or starches, are long chains of sugars ______ ________
linked together
the Dietary Guidelines advice can be summed up in three key guidelines:
make smart choices from every food group find the balance between food and activity gets the most nutrition out of your calories
a high ratio of nutrients to calories
nutrient-dense
foods can contain ______, or disease-causing organism
pathogens
nutrients the body uses to build and maintain its cells and tissues
proteins
the foods most likely to carry pathogens are ____ ___, ______, ______, and ____
raw meats, poultry, seafood, eggs
nutritional claims:
reduced, high, good source of, healthy
open dating:
sell by dates use by or expiration dates freshness dates pack dates
calories are misleading because the _______ _____, _______ _____ ______
serving sizes percent daily value
trans fats can be found in _____ _______, many ____ _____, and ________ _____ ______ such as ________ and _________
snack marigains snack foods packaged bakery products cookies crackers
eating a variety of healthful foods can help you avoid unhealthful weight gain and diseases such as ____ _ ________
type 2 diabetes
each nutrient in your diet plays a _____ and _________ role in keeping you healthy
unique essential
types of fats:
unsaturated (healthiest) saturated trans (unhealthiest)
______, ________, and ______ don't provide energy(calories)
vitamins minerals water
top 2 food groups
1.vegetable 2.grain
less than __% from trans fats
10
Teen guys need about __ cups of water everyday
13
there are __ amino acids
20
teens should consume less than __ to __ percent of their calories from fats
25, 35
1g of carbs/proteins= _ cals
4
teen girls needs __ grams of protein
46
teen guys needs __ grams of proteins
52
The guidelines recommend that teens be physically active for __ minutes each day
60
fats also absorb and transport fat-soluble vitamins (_, _, _ and _) through the ___________
A, D, E, K bloodstream
foods labeled as organic:
are produced without the use of certain agricultural chemicals cannot contain genetically modified ingredients cannot be subjected to certain types of radiation
in other cases, people may snack out of _______ or use food as a ______
boredom reward
the essential fatty acids are important for:
brain development blood clotting controlling inflation maintaining healthy skin and hair
a unit of heat used to measure the energy your body uses and the energy it receives from food
calorie
the energy your body receives from food is measured in ________
calories
starches and sugars found in food, which provide your body's main source of energy
carbohydrates
6 types of nutrients
carbohydrates proteins fats vitamins minerals water
eating a variety of healthful foods can lower your risk of developing conditions such as:
cardiovascular disease certain cancers stroke osteoporosis
a waxy, fatlike substance
cholesterol
the spreading of pathogens from one food to another
cross-contamination
the ingredients in a food appear on the label in _________ _____ by _____
descending order weight
variety on your plate= _______ ______
different colors
the colored sections on MyPlate represent a __________ _______ ______
different food group
tips for consuming water:
drink extra water, before, during, and after exercise drink extra fluids in hot weather to prevent dehydration limit your consumption of coffee, teas, and of drinks that contain caffeine.
sometimes people eat in response to an _______ need, like when they feel _______, _______, ______, or ___
emotional stressed frustrated lonely sad
environmental influences:
family culture time money advertisement friends
if you look, well you ____ well if you feel well, you ______ well if your perform well, you ___ well
feel perform are
fiber=
feels full, moves waste
a tough complex carbohydrate that the body cannot digest
fiber
try getting more of your protein from ____, _____, _____, ____, and _____
fish, beans, peas, nuts, seeds
Dietary Guidelines Recommendations
focus on fruits vary your veggies get your calcium rich foods make half your grains whole go lean with protein limit certain foods
a condition in which the body's immune system reacts to substances in some foods
food allergy
nutritional claims:
free, low, light
sensible snacks:
fresh fruit vegetables string cheese unsalted nuts air-popped popcorn fat-free yogurt breadsticks
good sources of fiber includes ______ and ________
fruits, vegetables
most carbs are turned into a simple sugar called ______
glucose
common sources include _____, _____ ______, such as _____ and ______, _____, and ____ _________ such as proteins
grain grain products bread pasta beans root vegetables
plant-based foods that are rich in proteins:
grains nuts seeds legumes
the natural physical drive to eat, prompted by the body's need for food
hunger
getting a proper balance of nutrients during the teen years can _______ ____ _____ ______ ________
improve your health through adulthood
food additives may be used to:
keep a food safe for a longer period of time increase the nutrient content of the food improve taste, texture, or appearance of a food
"complete" proteins contain all 9 essential amino acids:
meat eggs dairy products soy
some fat is found mostly in animal-based foods but also in some plant oils:
meat many dairy products palm oil coconut oil
food sensitivities:
milk eggs peanuts tree nuts soybeans wheat fish shellfish
some people engage in "________ ______" which is snacking continuously while absorbed in another activity
mindless eating
elements found in food that are used by the body
minerals
*=____ ______
more information
functions of water
moves food through digestive system digests carbohydrates and protein aids chemical reactions in the body transports nutrients and removes waste stores and releases heat cools the body through perspiration cushions the eyes,brains, and spinal cord lubricates the joints
food labels list the:
name of the food product amount of the food in the package name and address of the company that makes packages and distributes the product ingredients in the food nutrition facts panel, which provides information about the nutrients found in the food
11 you produce= ___________________
non essential
substances in food that your body needs to grow to repair itself, and to supply your with energy
nutrients
the process by which your body takes in and uses food
nutrition
If your overall diet is nutrient dense, your eating plan can include an _________ _____
occasional treat
treating a substance with heat or slow the growth of pathogens
pasteurization
Pathogens can also produce _______ that cause ______
poisons illness
__________ slows growth of harmful bacteria. _______ kills bacteria
refrigeration freezing
______ and ______ are the two common food additives
salt, sugars
3 types of carbs:
simple=fructose in fruit & lactose in milk complex fiber
The sections differ in ____, indicating which foods you need more of than others
size
Mikl symptoms
skin irritations such as rashes, hives, or itching GI symptoms such as nausea, vomiting, or diarrhea
compounds found in food that help regulate many body processes
vitamins
follow these guidelines to make healthful choices when you eat out
watch portion size pay attention to how foods are prepared add fresh vegetables and fruits go easy on toppings avoid drinking extra calories
2 types of vitamins=
water-soluble fat-soluble