Health Chapter 1
essential amino acids
9 amino acids are called _______ ______ _____ because the body must get them from food.
appetite
A second reason people eat is ________.
can't important
Although the body _____ digest fiber, it still plays an _______ role by aiding digestion and reducing the risk of disease.
saturated
As trans fat hardens the fats become more _________.
fat saturated trans sugars
Avoid foods that are high in___ especially _________ fats and ___ fats. Also limit foods with salt and added ______.
minerals
Because your body can't produce ________ it must get them from food.
needed
Cholesterol is ______ to create cell walls, certain hormones, and vitamin D.
lean protein
Choose ____ meats and poultry. Try getting more of your ______ from fish, beans, peas, nuts, and seeds.
nutrient dense treat
Choose ______ _____ foods if you have those then include an occasional _____.
a lot
Consuming _ ___ of fats can lead to unhealthful weight gain, obesity, and other health risks.
cholesterol
Consuming saturated fats can increase the levels of _________ in your blood.
increase
Consuming too many saturated fats may ________ your risk of heart disease.
drink
Don't _____ your calories.
4
Each gram of carbohydrate or protein provides __ calories.
9
Each gram of fat provides __ calories.
variety
Eat a ______ of fruits that provide fiber.
osteoporosis
Eating calcium rich foods reduce your risk of developing __________.
heart disease
Eating unsaturated fats in moderate amounts may lower your risk of _____ _______.
absorb transport
Fats also _____ and _______ soluble vitamins (A, D, E, and K) through the bloodstream.
energy
Fats provide a concentrated form of ____.
essential fatty acids
Fatty acids that the body needs but can't produce on its own are called ______ ____ _____.
Functions of water
Functions of _____ Moving food through the digestive system digesting carbohydrates& protein Aiding chemical reactions in the body Transporting nutrients and removing wastes Storing and releasing heat Cooling the body through perspiration Cushioning the eyes, brain, and spinal cord lubricating the joints
3 whole pasta
Get at least ___ ounces of brown rice or _____ grain cereals, breads, crackers, and _____ each day.
toppings
Go easy on ________.
fuel
Healthful foods provide ____ for physical actvities.
6
How many main nutrients are there?
trans
Margarine, snack foods, cookies, and crackers are example of things with _____ fat.
saturated
Meat, main dairy products, palm oil, and coconut oil are examples of _________ fats.
glucose
Most carbohydrates are turned into a simple sugar called _________.
carbohydrates
Most nutrition experts recommend getting 45 to 65 percent of your daily calories from ______.
hunger
One reason people eat is ______.
basic building material
Protein is the ______ ________ _________ of all your body cells.
complete
Proteins are from animal sources are called "_____" proteins because they contain all nine essential amino acids.
amino acids
Proteins are made up of chemicals called _____ ______.
dispose tissue
Stored fat known as _____ ______ provides insulation for the body.
26
Teen girls ages 14-18 years old should eat ___ grams of fiber daily.
46
Teen girls ages 14-18 years should eat __ grams of protein daily.
28
Teen guys ages 14-18 years old should eat ___ grams of fiber daily.
52
Teen guys ages 14-18 years should eat __ grams of protein daily.
make smart choices from every food group find your balance between food and activity get the most nutrition out of your calories
The Dietary guidelines advice can be summed up in 3 guidelines which are?
body fat
The calories from fats that your body does not use are stored as ____ _____.
calories
The energy your body receives from food is measured in ____.
important
The essential fatty acids are _________ to brain development, blood clotting, controlling inflammation, and maintaining healthy skin and hair.
unsaturated and saturated
The fats in all foods is a combo of ___________ and ___________ fats.
health quality
The food you eat affects your ______ and ______ of life.
60
The guidelines recommend that teens should be physically active for __ minutes almost everyday.
non essential amino acids
The rest of the amino acids are called ____ ______ _____ _______.
nutrition
To make healthful food choices, you must first learn about _____.
total blood cholesterol
Trans-fat can raise your ____ _____ ___________ level which increases your risk for heart disease.
true
True/False:Eating a variety of healthy foods can lower your risk of developing other conditions including cardio vascular disease, certain cancers, stroke, or osteoporosis.
different green orange
Try to eat a good mix of _______ types of veggies each day, including dark _____ and _____ veggies.
mypyramid 5
Use ________ to choose foods from all _ of the food groups.
unsaturated
Vegetable oils, nuts, and seeds tend to contain large amounts of ________ fats.
do not
Vitamins, minerals, and water __ ___ provide energy.
carbohydrates, proteins, and fats
What 3 sources does energy in food come from?
sugars, fructose in fruits, lactose in milk
What are 3 examples of simple carbohydrates?
meat, eggs, dairy products, and soy
What are 4 examples of complete proteins?
grains, bread and pasta, potatoes, beans, grain products
What are 5 examples of complex carbohydrates or starches?
Family & Culture, Friends, Advertising, and Time & Money
What are some environmental influence of you food choices? (4 of them)
simple, complex, and fiber
What are the 3 different types of carbohydrates?
carbohydrates, proteins, fats, vitamins, water, and minerals
What are the 6 types of nutrients?
portion
When you eat out watch ____ size
healthful
When you need a snack a __________ food is good.
9
You produce or synthesize all but ___ amino acids.
fat
Your body needs a certain amount of ___ to function.
nutrients
Your body relies on food to provide it with ______.
20
Your body uses about __ amino acids that are found in foods.
As an energy source to heal, build, and repair tissue to sustain growth to help transport Oxygen cells to regulate body functions
Your body uses nutrients in many ways what ways (5 ways)?
glucose
___ can be stored in your body's tissue and used later.
low fat
___-fat and ___-free dairy products are good choices.
fiber
____ is a carbohydrate that moves waste through your digestive system.
USDA
____ required amount of trans fat to be listed in the nutrition label.
olive oil
_____ ___ is a good source of healthful, unsaturated fat.
excess
______ cholesterol can build up inside your arteries, raising your risk of heart disease.
Dietary fats
_______ _____ are composed of fatty acids.
saturated fats
_________ ______ is found mostly in animal based foods but also in some plant oils.
osteoporosis
a condition in which the bones become fragile and break easily
nutrient dense
a high ratio of nutrients to calories
dietary guidelines for americans
a set of recommendations about smart eating and physical activity for all americans
fiber
a tough complex carbohydrate that the body cannot digest
calorie
a unit of heat used to measure the energy your body uses and the energy it receives from food
cholesterol
a waxy fatlike substance
mypyramid
an interactive guide to healthful eating and active living
physical activity
balance the energy in the foods with regular _________ _______.
hydrogentation
causes veggie oil to harden
vitamins
compounds found in food that help regulate many body processes
water soluble vitamins
dissolve in water ex. vitamin C, folic, and B vitamins
minerals
elements found in food that are used by the body
trans fat
formed by a process called hydrogenation
complex carbohydrates or starches
long chains of sugars linked together
proteins
nutrients the body uses to build and maintain its cells and tissues
legumes/beans
protein rich plant based foods including grains, nuts, and seeds
carbohydrates
starches and sugars found in foods, which provide your body's main source of energy
fat soluble vitamins
stored in body fat ex. vitamins A, D, E, and K
nutrients
substances in food that your body needs to grow to repair itself and to supply you with energy
glucose
the main source of fuel for the body
hunger
the natural physical drive to eat, prompted by the body's need for food
nutrition
the process by which your body takes in and uses food
appetite
the psychological desire for food
focus on fruits, vary your veggies, get your calcium rich foods, make half your grains whole, go lean with protein, limit certain foods
what are the 6 dietary guideline recommendations
