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