Unit Two; Chapter 5 (56)
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).