Nutrition

sight/smell, time, mood

3 factors that influence appetite

carbohydrates, fats, proteins

3 nutrient groups that build tissue/provide energy

vitamins, minerals, water

3 nutrient groups that help the body run smoothly

3500

How many calories are in a pound of fat?

dehydration

Lack of water in the body.

incomplete proteins

missing 1 or more essential amino acids

carbohydrates

most important source of energy for the body

E, calcium, iron

most teens don't get enough

foods with lots of nutrients

nutrient dense foods

48, 64

people need to drink ____ to ___ oz of water a day

water soluble, fat soluble

two types of vitamins

liquid

unsaturated fats are

c, b

water soluble vitamins

maintain weight

when the amount of food energy you take in is equal to the amount of energy you use

appetite

a desire to eat

age, gender, general health, level of activity

amount of nutrients a body needs depends on... (4)

0, 11, 12

approximate BMR, add a __ to your body weight or multiply by __ for women and ___ for men

LDL

bad cholesterol, sticks to walls of blood vessels and can lead to heart disease

CHO

carbohydrate shortened

cholesterol

fatlike substance in food, fatty substance in blood, comes from animal based foods (eggs meat poultry fish dairy)

9

fats have _ calories per gram

F

fats shortened

energy, absorbing, skin, cell, taste, cholesterol

fats: major source of ___ and aids your body in ____ vitamins; promotes healthy ___ and normal ___ growth; provides ___ to foods and helps you feel full; plays major role in _____ levels

experiences, pleasant, comforting, sad, lonely, discouraged, unhealthy

food brings up feelings connected to past ______, if food is associated with a ____ or _____ memory, people often crave it even when they are not hungry; the craving can be especially strong when people feel ___, _____, or ______, this can lead to ____ eating habits and weight problems

unsaturated fat

good fat, lowers blood pressure/cholesterol (fish nuts seeds oils from plants, olives, walnuts)

need, using

how much energy you ___ depends on how much energy your body is _____

meat with less fat

lean meat

essential amino acids

amino acids that your body cannot make

older, slows, lean, higher, lowers, activity, higher, increases

as you get _____ your metabolism ____ doan; those with more ___ muscle mass have a ______ metabolism; fasting/starvation _____ the metabolism; the more physical _____, the ____ your metabolism; eating 5-6 small meals a day _____ your metabolism

saturated fat

bad fat, high cholesterol (beef, beef fat, veal, lamb, pork, milk, cheeses)

stabilize energy, sharpen mind, even out mood, increase concentration, better academic performance, decrease risk of illnesses, improve performance in sports

benefits of good nutrition (3)

protein

builds, repairs, and maintains bones, muscles and skin

most, lasting, digestive process, constipation, colon, cholesterol, heart

complex carbs: ___ calories in diet should come from these starches provide _____ energy (whole grain breads/cereals, starchy vegetables, legumes) fiber makes you feel full faster and helps ____ _______; helps prevent ______ and reduces risk of ____ cancer; reduces ______ levels and risk of ____ attack (whole grains, beans, nuts fruits, vegetables)

obesity, high blood pressure, high cholesterol, type 2 diabetes, bone/joint problems, breathing problems, sleeping problems, depressing, risk of heart disease/heart failure/stroke

consequences of poor nutrition (3)

fatigue, confusion, inability to focus

dehydration can cause

lose

eating less calories than you burn

gain weight

eating more calories than you burn

minerals

elements that help form healthy bones and teeth and regulate certain body processes

A, d, E, k

fat soluble vitamins

stored, fat, needed

fat soluble vitamins are ____ in body's ____ until they are ______

necessities, function, prevent

food is one of life's _____, your body needs it to ______ properly, choosing healthy food is a positive behavior that can help you _____ certain health problems

build tissue, repairs cells, produces energy, run smoothly

four functions of nutrients

HDL

good cholesterol, protects against heart disease

water

helps digest and absorb food, regulates temp and circulation, carries elements around, flushed toxins, moistens/lubricates body

1500

how many calories are in a pound of muscle?

35

in one cycle your body can use ___ grams of protein

family, culture, peer pressure, cost, appetite, emotions, advertising

influences of food choices (5)

fats

major source of energy and aids your body in absorbing vitamins

calories

measure of energy in food or in our body

regulate, bones, teeth, hormones, heartbeat, variety, supplement

minerals _____ body processes like building ______ and ____, making _____, and regulating ______; the best way to get the minerals your body needs is by eating a wide ______ of foods; in some cases your body may recommend a mineral _________

4

protein has _ calories per gram

P

protein shortened

repairs, amino acids, store

protein: builds, _____, and maintains bones, muscles and skin, made up of ____ ____, you need to eat protein every day because your body doesn't ______ it the way it stores fats or carbs

solid

saturated fats are

quick, calories, vitamins, minerals

simple carbs: sugars that enter the blood stream fast and provide ____ energy; provides ____, and few ___ and ______ (sugars found naturally in foods, vegetables, milk, fruits, sugars added during food processing/refining)

hunger

the body's physical response to food

satiety

the full feeling

basal metabolic rate

the minimum amount of energy needed to keep you alive when you are in a rested, fasting state (just after you wake up in the morning)

nutrition

the process by which the body takes in and uses food

what you eat, how much you eat, when you eat

three keys to healthy nutrition

emotional eating

using food to relieve negative feelings

trans fat

very bad fat, raises cholesterol and increases risk of heart disease (shortenings, margarine, crackers)

grow, develop, fight infection, balanced, sick

vitamins are substances that your body needs to _____ and ____ normally and that _______ ________; the best way to get enough is to eat a ________ diet; in some cases you may need to take a daily multivitamin for health but high doses of some vitamins can make you _____

absorb, temperature, circulation, nutrients, oxygen, toxins, moist, joints

water helps digest and _____ food; regulates body _____ and blood _______; carries ______ and ______ to other cells; flushes _____ out of viral organs; provides a ____ environment for ear nose and throat tissues; lubricates ________

dissolve, cannot, regularly

water soluble vitamins _____ in water, your body ______ store them so you need to consume them ________

wake, glucose, breakfast

when you _____ up in the morning, you haven't eaten for 10-12 hours, you need ______ (energy) for your brain to function, this is why you need to eat ______

1, pound

your body needs _ gram of protein per ____

age, body type, fasting/starvation, exercise, eating 5-6 small meals

5 factors that affect metabolism

carbohydrates, fats, proteins, vitamins, minerals, water

6 nutrient groups

warm

80% of the energy you eat helps you to keep your body ____

energy, glucose, cells, tissues, organs, liver, muscles, glycogen, 45, 65

carbohydrates: most important source of ____ for the body, your digestive system changes carbohydrates into blood sugar or ______; your body uses this sugar for energy for your ____, _____, and ______; extra sugar is stored in your ___ and ____ as ______ for when it is needed; ___ to ___ percent of your daily energy should come from carbohydrates

4

carbs have _ calories per gram

complete proteins

contains all 9 essential amino acids

nutrients

substances found in food that your body needs to grow, have energy, and stay healthy

vitamins

substances that your body needs to grow and develop normally and that fight infection

deficiency, plenty, need, fat, sugar, empty calories

when you do not get enough of a particular nutrient, you could have a nutrient _______ or a lack of a nutrient; most people in the US get ____ of food, but do not get the nutrients they ____ because of a lifestyle that includes too many fast foods that are high in ____ and added ____ (_______ _______)

raises cholesterol

why are saturated fats bad for the body