Food and Nutrients

how many servings of vegetables are you supposed to have per day?

2 1/2 cups

how many servings of fruits are you supposed to have per day?

2 cups

how many servings of milk are you supposed to have per day?

3 cups

how many servings of oils are you supposed to have per day?

6 teaspoons

What percentage of the average person's body weight is water?

65%

Glucose

An example of a simple carbohydrate. Glucose is one sugar that is a major source of energy for your body's cells. It is the form of sugar the body can most easily use. The body converts other types of sugars into glucose.

How does food help your body maintain homeostasis?

By filling your energy needs, food enables your body to keep this balance during all activities.

what does one C equal?

C=1,000 c

What are the two types of proteins?

Complete and incomplete proteins

Is it better to eat complex carbohydrates or simple carbohydrates?

Complex carbohydrates because foods which are complex carbohydrates, such as whole grains, usually contain other nutrients.

Fat-soluble vitamins

Dissolve in fat, and they are stored in the fatty tissues in the body. Vitamins A, D, E, K

Water-soluble vitamins

Dissolve in water and are not stored in the body. Vitamin C and all of the B vitamins. Important to include these in your diet.

What are the two classifications of vitamins?

Fat-soluble vitamins and water-soluble vitamins

How are fats different from carbohydrates?

Fats contain more than twice the energy of an equal amount of carbohydrates.

Complete proteins

Foods that contain all the essential amino acids. They are foods from animal sources, such as meat and eggs.

Based on their chemical structure, how are carbohydrates divided?

Into simple carbohydrates and complex carbohydrates

What can happen when there are extra fats and cholesterol in the diet?

It can lead to a buildup of fatty material in the blood vessels, which can cause heart disease.

Incomplete proteins

Missing one or more essential amino acid. They are proteins from plant sources, such as beans, grains, and nuts.

Does your body make vitamins?

Most are obtained from food, but the body can make some, such as Vitamin D from being exposed to sunlight.

Essential amino acids

Must come from the foods you eat

Does everyone need to take vitamins and mineral supplements?

No, if you eat a balanced diet and a wide variety of food, you get enough vitamins and minerals.

Are vitamins and minerals needed in large amounts?

No, they are needed in very small amounts. They do not provide the body with energy or raw materials. Instead, they help the body carry out different processes.

Into what does your body break down the foods you eat?

Nutrients

What are the functions of fats?

Provide energy, form part of the cell membrane, and fatty tissue protects and supports your internal organs and insulates your body.

Amino Acids

Small units linked together chemically to form large protein molecules. Your body makes about half of the amino acids you need; the other half comes from the food you eat. There are 20 amino acids.

Simple carbohydrates

Sugars.

One calorie

The amount of energy needed to raise the temperature of one gram of water by one degree Celsius. 1 Calorie = 1000 Calories of energy

Calories

Units that represent the amount of energy released by nutrients that are used by the body for energy.

Which fat is considered the healthiest?

Unsaturated fats

What is the most important nutrient and why?

Water is the most important nutrient because the body's vital processes, such as chemical reactions like breaking down nutrients, take place in water.

How does water help regulate body temperature and remove wastes?

Water produces perspiration.

Can you eat or drink other things instead of water?

Yes, you can drink other beverages that contain water, and you can eat fruits and vegetables that contain water.

Your daily requirement of calories depends upon what?

Your level of physical activity. The more active you are, the greater your energy needs are.

what is a food pyramid? Name all the food catagories in the pyramid.

click picture ---->

dietary reference intakes

guide lines that show the amounts of nutrient that are needed every day.

percent daily value

shows you how the nutritional content of one serving fits into the recommended diet for a person who consumes 2000 calories a day.

What does food provide your body with?

1. Materials for growing and for repairing tissues 2. Energy for everything you do

How much of your daily calorie intake should come from protein?

10% t0 35%

What is the maximum percentage of Calories that should come from fats?

30% of calories should come from fats

What percent of calories in a diet should come from Carbohydrates?

45% to 65%

how many servings of Meat and beans are you supposed to have per day?

5 1/2 oz

how many servings of grains are you supposed to have per day?

6 ounces

Cholesterol

A waxy, fatlike substance found only in animal products.

How much water should you drink daily under normal conditions?

About 2 liters. If you are exercising or it is hot outside, you should drink extra water to replace the water you lose in sweat.

How long will you survive without water?

About 5 days

Vitamins

Act as helper molecules in a variety of chemical reactions in the body.

What are the 6 groups of nutrients necessary for human health?

Carbohydrates, fats, proteins, vitamins, minerals, water

Which nutrients provide the body with energy?

Carbs, fat, protein

Scurvy

Lack of vitamin C in the diet. Causes bleeding gums, stiff joints, and sores that don't heal.

Complex carbohydrates

Made up of many sugar molecules linked together in a chain. Examples: - Starch: such as potatoes, rice, wheat, corn. Your body must first break down starch into smaller sugar molecules to use it as an energy source, then your body can release the molecules' energy. - Fiber: found in plants. Cannot be broken down into sugar molecules by your body. Passes through the body and is eliminated. Not considered a nutrient because your body cannot digest it. Important part of diet because it helps keep digestive system functioning properly.

Trans fat

Made when manufacturers add hydrogen to vegetable oils. Foods containing trans fat stay fresh longer. Example: margarine, chips, commercially baked goods. Trans fats are unhealthy for you.

Minerals

Nutrients that are not made by living things. They are in soil and are absorbed by plants through their roots. Examples: calcium for strong bones and teeth, iron for proper functioning of RBCs

Proteins

Nutrients that contain nitrogen, carbon, hydrogen, and oxygen. They are needed for tissue growth and repair and play an important part in chemical reactions within cells.

Carbohydrates

Nutrients which are a major source of energy and are composed of carbon, oxygen, and hydrogen. They also provide the raw materials to make cell parts.

One gram of Carbohydrate provides your body with ____ Calories of energy.

One gram of Carbohydrate provides your body with FOUR Calories of energy.

One gram of fat provides your body with _____ Calories of energy.

One gram of fat provides your body with NINE Calories of energy.

Can we obtain all the essential amino acids from plant sources?

Only if we eat a wide variety of plant foods because different plants lack different amino acids.

What type of energy source is starch versus sugar?

Starches provide a more even, long-term energy source; whereas sugars give a quick burst of energy.

What organ makes all of the cholesterol your body needs?

The liver. Because of this, cholesterol is not a necessary part of the diet.

The more _____ a food has, the more ______it contains.

The more CALORIES a food has, the more ENERGY it contains.

Nutrients

The substances in food that provide the raw materials and energy, that the body needs to carry out all its essential processes.

How are fats like carbohydrates?

They are energy-containing nutrients that are made of carbon, oxygen, and hydrogen.

Are proteins an important source of energy?

They are less important than carbohydrates or fats.

Why are vitamins and minerals needed by your body?

They are needed in small amounts to carry out chemical processes.

Based on their chemical structure, how are fats classified?

Unsaturated or saturated

Unsaturated fats

Usually liquid at room temperature. Example: most cooking oils and salmon

Saturated fats

Usually solid at room temperature. Example: meat and dairy products

What is the most abundant substance in your body?

Water

What makes up most of the body's fluids?

Water. Nutrients and other important substances are carried throughout the body dissolved in the watery part of the blood.

why is it important to limit fats and sugars?

because they add a lot of extra calories but not a lot of extra nutrients

How many calories does a 13 year old girl and boy need per day?

girls= 1600-2200 boys=1800-2400 per day

percent daily value

how the nutritional content of one serving fits into the recommended diet for a person that eats 2000 calories a day.

serving size

this information tells you the size of a single serving and the number of servings in the container.