Chapter 14: Choosing Nutritious Food

Carbohydrates (Fiber)

- a type of complex carbohydrate that your body cannot digest - supplies no energy - found in foods such as leaves, stems, roots, and see coverings of fruits vegetables, and grains - high in fiber: whole-grain breads and cereals, the skin of fresh fruits, raw vegetables, nuts, and seeds - helps avoid intestinal problems and might reduce your changes of developing some forms of cancer

Minerals

- essential nutrients that help regulate the activities of cells - need varying amounts of 25 different minerals

Carbohydrates (Simple)

- should account for 15% or less of the total calories in your diet - fruit juices are simple carbohydrates that are high in simple carbohydrates but also contain vitamins

3 types of nutrients that supply the energy the body needs to perform its daily tasks.

1. Carbohydrates (55-60%) 2. Proteins (12-15%) 3. Fats (no more than 30%)

Guidelines for Eating before Physical Activity (4)

1. Special diets are typically not necessary before athletic competitions. 2. Allow extra time between eating and activity before vigorous competitive events. 3. Before competition, reduce the size of your meal. 4. Drink fluids before, during, and after activity.

Nutrients Your Body Needs

45-50 different nutrients - food substances required for the growth and maintenance of your cells. -These nutrients have been divided into 6 groups

AI

Adequate Intake - used when there is not sufficient evidence to establish an RDA

Calcium

An important function of calcium is building and maintaing bones, and the body needs calcium to build bones.

DRI

Dietary Reference Intakes - used to help you know how much of each vitamin and mineral you should consume

"FIT"

F: Frequency I: Intensity T: Time

Myth: High protein diets are best for losing weight and maintaining good health.

Fact: A review of a large number of studies shows that a balanced diet based on MyPyramid and the percentages of nutrients listed in the first lesson of this chapter is most effective in fat loss and for weight maintenance. The popular high protein diets cause quick loss of body water but are only effective in fat loss if they result in consuming fewer calories. Because these diets are high in fat, experts fear that they can result in increased health problems if used for a long time.

Myth: If you limit the amount of fat in foods, you do not need to be concerned with how many calories in a food contains.

Fact: It is the total number of calories you consume that makes a difference in weight maintenance. Fats do contain more calories per gram than carbohydrates and proteins, but many foods advertised as low in fat actually contain good health it is wise to limit fat intake, but for weight maintenance total calorie intake is what is important.

Myth: A food supplement is tested for safety and to insure that it meets claims advertised by the seller.

Fact: Since 1994 food supplements have been unregulated. This means that they are not tested by the government either for safety or to insure that they meet the claims made for them. Beware of food supplements that make claims that are too good to be true.

Myth: Skipping meals is a good way to lose weight.

Fact: Studies show that people who skip meals typically eat more than those who eat regular meals. Skipping meals stimulates the appetite, so having fewer meals can lead to eating more food at each meal, while having more meals usually means having less food at each meal. Skipping breakfast or lunch is common buy is ineffective in weight loss and results in lower work and school performance.

Carbohydrates (Complex)

Glucose, Glycogen 1. found in foods such as whole-grain breads, vegetables, and grain - nutritionally dense because they contain large amounts of nutrients for the number of calories they provide

RDA

Recommended Dietary Allowance - refers to the minimum amount of a nutrient necessary to meet the health needs of most people

UL

Tolerable Upper Limit - describes the maximum amount of vitamin or mineral that can be consumed without posing a health risk

Fat-Soluble

Vitamins A, D, E, & K dissolve in fat - excess amounts of these vitamins are stored in fat cells in your liver and other body parts

Water-Soluble

Vitamins B & C; dissolve in blood and are carried to cells throughout the body - cannot be stored

Osteoporosis

a condition in which bones become porous and break easily - getting enough calcium and doing weight-bearing exercises and resistance exercises all of your life can reduce the risk of osteoporosis

Iron

a mineral needed for proper formation and functioning of your red blood cells - iron deficiency anemia causes you to feel tired all the time <-- get iron from meats

Sodium

a mineral that helps your body cells function properly - high in snack and processed foods - people with hypertension, high blood pressure, need to limit sodium

Cholestrol

a waxy, fatlike substance found in the saturated fats of animal cells

Water

carries the other nutrients to your cells, carries away waste, and helps regulate body temperature - 50-60% of body is water - body loses 2-3 quarts of water each day from breathing, perspiring, and eliminating waste from the bowels and bladder - sports drinks sold commercially usually contain sodium and other ingredients that you do not need unless you exercise for several hours in high temperatures

Amino Acids

during digestion, your body breaks down proteins into simpler substances which your small intestine can absorb - body makes 11/20 amino acids - 9 others (essential amino acids) from food

Incomplete Proteins

foods that contain some, but not all, essential amino acids - beans, nuts, rice, and certain other plants contain incomplete proteins - People who do not eat meat need to eat a variety of incomplete proteins that together provide all the essential amino acids

Complete Proteins

foods with all 9 essential amino acids - animal products, such as meat, milk products, and fish

Fats

found in animal products and in some plant products, such as nuts and vegetable oils. (less than 30% of the total calories you consume should be from fat) - necessary for the growth and repair of cells - dissolve certain vitamins and carry them to body cells - enhance the flavor and texture of foods

Micronutrients

important minerals and vitamins that the body needs in relatively small amounts

Unsaturated Fats

liquid at room temperature - plant products

Vitamins

needed for growth and repair of body

Transfatty Acids

no more than 10% of your total calories - made from unsaturated fats such as vegetable oils using a process that makes them solid at room temperature

Saturated Fats

solid at room temperature - animal products

Proteins

the group of nutrients that builds, repairs, and maintains body cells (animal products and some plants) - do no provide as many calories for energy (12-15%)

Food Labels

the stuff that makes up the product, usually shown on the side of the food item box