Unit Two; Chapter 5 (56)

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Meat and Beans Group

2-3 servings

Fruits Group

2-4 serving

Dairy Group

3-4 servings for teen, 2-3 servings fro adults

Vegetables Group

3-5 servings

Grains group

6-11 servings

Food Guide Pyramid

A tool for making healthful daily choices. part of Build a Healthy Base.

Be physically active every day

Aim for Fitness; 60 minutes of moderate activity a day

Healthy weight

Aim for Fitness; Makes you look and feel good

A from Dietary guidelines for America

Aim for Fitness; regular activity

B in Dietary guideline of America

Build a Healthy Base

Role of Proteins

Build cells, re-build damaged cells, make enzymes, make hormones, make antibodies

Choosing sensibly fromDietary guidelines for America

Choosing a diet that is low in saturated fat and cholesterol and moderate in fat total, Choosing beverages and food to moderate your intake of sugars, choosing and preparing foods with less salt

C in Dietary guidelines for America

Chose Sensiblly

Essential Fatty Acids

Fatty Acids the body cannot produce

Make your food choices carefully

Part of Build a Healthy Base. eat the recommended number of servings from each food group

Complex Carbohydrates

Starches- whole grains, seeds, and nuts. must be broken down into simple in order to be used

Minerals

Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating vital body processes

Simple Carbohydrates

Sugars- fructose, lactose, and sucros

Fats

Type of lipid. transport vitamins A, D, E, and K in your blood, Serve as a source of linoleic acids. Satisfy hunger longer than other nutrients. recommended no more than 20-30 percent of daily calorie intake

Fats, Oils. and Sweets Group

Use sparingly

Appetite

a desire, rather than a need, to eat

Hungar

a natural physical drive that protects you from starvation. stomach contracts when empty stimulating nerve endings

Dietary guidelines for America

a set of recommendations for healthy eating and active living

Glucose

a simple sugar that is your body's main source of energy. Stored in the liver and muscles as glycogen. If liver and muscles are full then it is converted to body fat

Fat-soluble vitamins

absorbed, stored, and transported in fat. stored in fatty tissue, liver, and kidneys. too much can make your body toxic

Fiber

and indigestible complex carbohydrate that is found in the tough stringy parts of vegetables. Helps move waste through your body. Prevents constipation. Reduces risk of heart disease and controls diabetes. 20-35 grams a day. cereals, oatmeals, and brown rice

Fatty acids

building blocks of fats. molecules made mostly of long chains of carbon atoms and a single oxygen attached

overeating

causes unhealthy weight gain, often caused by eating more when you are stressed or bored

Vitamins

compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients. classifies as either water or fat soluble

Complete proteins

contain adequate amounts of all nine essential amino acids. Animal products, milk, cheese, soybeans

Water-soluble vitamins

dissolve in water and pass easily into the blood during digestion. Body doesn't store these so you need to replenish them with food

Linoleic Acids

essential fatty acid that is needed for growth and texture to food

High colesterol

excess deposited in arteries. High intake of saturated fats causes this. losing weight can lower this

Lipids

fatty substance that does not dissolve in water. Provide twice the energy of carbohydrates

Unsaturated Fatty Acids

has at least one unsaturated bond- a place where hydrogen can be added to the molecule. Usually liquids at room temperature. Reduce risk of heart disease

Antibodies

help identify and destroy disease-causing organisms

Saturated Fatty acids

holds all the hydrogen atoms it can. Usually solid at room temperature. Increase risk of heart disease

Portion

how much of a food you eat in one meal

Ingredients that end with -

ingredients: sugar

Incomplete proteins

lack one or more of the essential amino acids. peas, beans, nuts, whole grains. Eating more than one can be the equivalent of a Complete protein

Proteins

nutrients that help build and maintain body cells and tissues. made of long chains of amino acids. can be used to make energy

Chose a variety of fruits and vegetables daily

part of Build a Healthy Base. Fruits and vegetables are rich in vitamins, minerals, fiber.

Choose a variety of Grain products, especially whole grains

part of Build a Healthy Base. most of your food choices should be grains. Whole grains are rich in complex carbohydrates, fiber, vitamins, and minerals

Keep food safe to eat

part of Build a Healthy Base. reduce risk on illness by cooking food thoroughly, clean utensils, refrigeration, washing hands

Eating a good breakfest

reduces fatigue later in the day; better grades, helps maintain a health weight

Hormones

regulate the activities of different cells

Eating habits

shaped by your family, peers, friends, culture, convenience, cost, and advertising. Most important during adolescence years

Nutrients

substances in food that your body needs to grow, repair itself, and to supply you with energy

Enzymes

substances that control the rate of chemical reactions in your body

Essencial Amino Acids

the 9 amino acids your body cannot produce. must be gotten from the foods you eat

Nutrition

the process by which the body take in and uses food

Carbohydrates

the starches and sugars present in food. Made up of carbon, hydrogen, and oxygen. Body's preferred source of energy. Either simple or complex. Recommend that 55-60 percent of calories come from complex. Converted into glusoce

Calories

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

Foundations of a healthy eating patter

variety, moderation, and balnece

Water

vital to every body function. Transports other nutrients to and from cells. Eight cups a day

Colesterol

waxy lipid-like substance that circulates in the blood. used in small amounts to make cell membranes, nerve tissues, hormones, vitamin D, and bile (helps digest fats).


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