Nutrition study

study well

origin of MyPlate model 

USDA

% of MyPlate model that is fruits and vegetables      

50%

% of MyPlate model that is grains   

<25%

% of MyPlate model that is proteins 

>25%

% of MyPlate model that is dairy    

one serving of LOW FAT DAIRY

nutrients   

chemical compounds found in food that are used by the body to function properly and maintain health

6 essential nutrients   

carbohydrates, proteins, fat, vitamins, minerals, water

reason for essential nutrients     

 our bodies cannot make them on its own, so they must be taken in through our diet

carbohydrates     

STARCHES and SUGARS that provide the body with ENERGY

simple carbohydrates    

provide quick bursts of energy

complex carbohydrates   

sustained energy, best energy source

simple carbohydrates - healthy choices    

fruit, vegetables

simple carbohydrates - unhealthy choices  

processed junk food

complex carbohydrates - healthy choices   

whole grains - brown (brown bread, brown rice), foods containing fiber

complex carbohydrates - unhealthy choices 

refined grains - white (white bread, white rice)

fiber 

complex carbohydrate - indigestible plant cellulose

protein    

 ENERGY source needed to BUILD, MAINTAIN, and REPAIR cells and tissues

amino acids 

organic compounds that serve as building blocks

protein examples  

lean meat, seafood, eggs, dairy, nuts

fat   

ENERGY source that adds taste and texture to food and MAKES YOU FEEL FULL LONGER

unsaturated fats  

good

saturated fats    

so so

trans fats  

bad

vitamins    

responsible for GROWTH, DEVELOPMENT, and MAINTENANCE of body tissue

water soluable vitamins 

drink water to recieve benefit

fat soluable vitamins   

fat needs to be in system to recieve benefits

minerals    

keeps your muscles, heart, bones, and brain WORKING PROPERLY

Osteoporosis     

 low bone density/mass, vitamin D and calcium prevent it

water 

makes up 60-70% of body weight, food is 20% of that water intake

water’s importance      

EVERY cell, tissue, and organ needs water to properly function

daily recommendation of water 

men: 125oz, women: 91oz

dehydration 

using/losing > than what is being taken in, body doesn’t have enough fluid to carry out functions

cholesterol 

waxy, fat-like substances that occurs naturally in the body

plaque      

substance made when excess cholesterol is in the blood combines with other substances and sticks to the wall of arteries

high density lipid (HDL)      

good

low density lipid (LDL) 

bad

HDL & LDL rule    

HDL > LDL, HDL = high, LDL = low

total cholesterol 

<200

calorie     

ENERGY needed to raise the temperature of one gram of water 1 degree CELCIUS

calories in 

received from food intake

calories out      

calories burned`

calories in one gram of carbohydrates     

4

calories in one gram of protein     

4

calories in one gram of fat   

9

serving size      

standardized amount of food listed on a nutrition label

portion size      

amount of food you choose to eat

nutrition label  

 includes nutrition facts, reported by serving size