Health test #1 8A

What is Nutrition?

the study of nutrients and how the body uses them.

first example of good nutrition?

eating well-balanced meals with plenty of fresh fruits and vegetables

second example of good nutrition?

promotes good health and prevents diseases

What are Nutrients?

substances in food that your body needs to function properly throughout the day.

What are the Benefits of Good Nutrition?

• Stabilize energy

• Sharpen the mind

• Even out moods

• Increase concentration

• Lead to better academic performance

• Improve performance in sports/activities

• Decrease risk of illnesses

What are the Consequences of Poor Nutrition?

• obesity 

• high blood pressure

• high cholesterol

• type 2 diabetes

• bone and joint problems

• breathing problems

• sleeping problems

• depression

• reater risk for heart disease, heart failure and stroke

Name 3 consequences of poor nutrition.

obesity, high blood pressure, high cholesterol

Name 3 benefits of good nutrition.

• Stabilize energy

• Sharpen the mind

• Even out moods

What is a Dietitian?

experts in food and nutrition

what do dietician’s tell people to do 

advise people on what to eat to lead a healthy lifestyle or to achieve a health-related goal

where do dietitian’s work

a variety of settings from clinical to community and public policy to media communications

What is a Nutritionist?

a person who studies foods and nutrients and can give advice to people regarding healthy ways to lose, gain and maintain body weight.

what’s a quote on dieticians and nutritionists?

All dietician’s are nutritionists, but not all nutritionists are dietitian.

What are the 6 major nutrient groups?

• Carbohydrates

• Fats

• Proteins

• Vitamins

• Minerals

• Water

Nutrients that build tissue and provide energy:

Carbohydrates, Fats, Proteins

Nutrients that help your body run smoothly

Vitamins, Minerals, Water

importance of carbohydrates

source of energy for the body

What does your digestive system change carbohydrates into? 

glucose

your body uses glucose for ..

energy for your cells, tissues and organs.

where’s extra sugar stored in?

in your liver and muscles for when it is needed

what are the 2 types of carbohydrates

Complex Carbs, Simple Carbs

should most of calories in your diet come from complex or simple carbs

complex carbs

What do complex carbohydrates provide(starches)?

lasting energy 

sources of complex carbs (starches)?

include whole grain breads and cereals, starchy vegetables and legumes

What do complex carbohydrates do (fiber)?

Makes you feel full faster and helps digestion

what do complex carbohydrates prevent (fibres)

constipation and reduces risk of colon cancer

what do complex carbohydrates reduce (fibers)

cholesterol levels and risk of heart attack

sources of complex carbohydrates(fibre)

whole grains, beans, nuts, fruits and vegetables

what are simple carbohydrates?

Refined sugars that have very little nutritional value

what do simple carbohydrates do?

Digested quickly and provide quick energy that does not last

how many simple carbohydrates portions should you eat

limited to small quantities

what do simple carbohydrates provide?

calories, but few vitamins and minerals

sources of simple carbohydrates

table sugar, products with white flour, honey, milk, yogurt, candy, chocolate, fruit, fruit juice, cake, jam, biscuits, molasses, soda and packaged cereals

importance of fats (1)

Major source of energy and aids your body in absorbing vitamins

importance of fats (2)

Important for proper growth, development and keeping you healthy

what does fats provide?

Provides taste to foods and helps you feel full

fats Also plays a major role in your ____

cholesterol levels

3 types of fats 

saturated, unsaturated, and trans fats

Unsaturated fats are :

Good fats

Unsaturated fats help lower your _

cholesterol

sources of unsaturated fats

• fish, nuts, seeds and oils from plants, avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower

saturated fats are : 

bad fat

what do saturated fats do:

They increase cholesterol levels

sources of saturated fats:

• beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole and 2 percent milk

trans fats are ___

VERY bad

what do trans fats do

Raise cholesterol and increase risk of heart disease

sources of trans fats

vegetable shortenings, some margarines, crackers, cookies, snack foods

importance of proteins

Builds, repairs and maintains bones, muscles and skin

food source of proteins

Meat, dairy products, nuts and certain grains and beans

why do you need to eat proteins everyday?

your body doesn't store it the way it stores fats or carbohydrates.

What are “good” carbohydrates and what foods can you find them in?

Starches and fiber

What is the role of “fats” in your diet?

• Major source of energy and aids your body in absorbing vitamins

What does protein do for your body?

Builds, repairs and maintains bones, muscles and skin

importance of vitamins 

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

best way to get enough vitamins

eat a balanced diet with a variety of foods

are high doses of some vitamins healthy?

No.

importance of minerals

regulates body processes, building bones, making hormones and regulating heartbeat.

what’s the best way of getting minerals?

eating a wide variety of foods

if your lacking minerals, what could your dr suggest ?

a mineral supplement.

importance of vitamin A?

healthy skin and normal vision

importance of vitamin C?

healthy teeth, gums, bones; helps heal wounds and fight infection

Importance of calcium?

builds strong bones and teeth

importance of iron? 

helps transport oxygen through the blood stream

importance of sodium?

helps keep proper body fluid balance; helps the body transmit electrical signals through nerves

importance of water?

• Helps digest and absorb food, Regulates body temperature and blood circulation, Carries nutrients and oxygen to other cells, Flushes toxins out of vital organs, Provides a moist environment for ear, nose and throat tissues, Lubricates joints

5 Main Food Groups

grains, fruits, vegetables, proteins, dairy

6 main nutrients

carbohydrates, proteins, fats, vitamins, minerals, water

4 types of carbs?

simple, complex, starches, fibres

Define: vitamins

Compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients.

Define: minerals

inorganic substances that the body cannot make. They regulate vital body processes & act as catalysts (helpers) for body functions.

What is the difference between water-soluble and fat-soluble vitamins

Water-soluble vitamins dissolve in water and pass easily into the bloodstream during digestion. Fat soluble dissolves in fat and stored in the bodys liver, and fatty tissue.

give an example of a water-soluble vitamin?

Vitamin C, B vitamins

Fat-soluble vitamins are absorbed and transported by

fat

Fat-soluble vitamins are stored in

the body’s fat tissues, liver, and kidneys

List 3 functions of vitamins.

Help the body release energy from food, Support growth and repair of body tissues, Boost the immune system to help fight infection.

Why is calcium an important mineral for the body?

Helps build strong bones and teeth, supports muscles, blood clotting, and nerves.

What does too little calcium do?

makes bones weaker, raises fracture risk, and can lead to low bone density and osteoporosis.

Describe the role of water in maintaining good health.

Water moves nutrients and waste, keeps joints/tissues moist, helps digestion, controls body temperature, and prevents dehydration.

What is the basic recommended breakdown of the plate/meal?

½ fruits and vegetables, ¼ whole grain foods, and ¼ protein foods. Make water your drink of choice.

Under Healthy Eating Recommendations, what are the 5 ways you can make it a habit to eat a variety of healthy foods each day?

Eat plenty of fruits, veggies, whole grains, and plant proteins, limit processed foods, choose water, read labels, and be mindful of food marketing.

Food labels can help you

compare products, see ingredients, and choose foods with more good nutrients and less sodium, sugar, and saturated fat.

What is included in a nutrition facts label?

serving size, calories, %DV, and amounts of key nutrients like fat, sodium, carbs, fibre, sugars, protein, vitamins, and minerals.

What is %DV?

how much of a nutrient is in a serving. Use it to pick foods higher in good nutrients (fibre, calcium, iron) and lower in ones to limit (sat/trans fats, sodium, sugars). It helps you see if a food has a little or a lot.

What percent of a nutrient is considered a little?

5% or less

What percent of a nutrient is considered a lot?

15% or more

What are liquid calories? 

in drinks like soda and juice and give little nutrition, but milk and fortified drinks give protein and vitamins.

Why are liquid calories problematic?

add calories but don’t fill you up, which can lead to weight gain and cavities.

Is Gatorade Better Than Water?

No

 What are some ways Gatorade tries to appeal to youth and young adults?

Gatorade uses athletes in ads, making kids think drinking it will help them play like their sports idols.

 What are some ways Gatorade tries to appeal to YOUNGER audiences?

 the high sugar content and vivid colours have an appeal to younger audiences

How do celebrity endorsements influence purchase decisions?

celebrity influence, where people buy products to be like a favorite celebrity, fit in, or trust the endorsed product.

How do advertisers market energy drinks to teens?

Colourful cans, bold letters, performance claims, extreme-sports sponsorships, and celebrity endorsements.

What can you do to feel more energized besides drinking energy drinks/coffee?

Get a good night's sleep, go outside, spend time with friends, and exercise. play with your pet or do something you enjoy.

Who should be responsible for informing young people of the potential health risks associated with energy drinks?

Take charge of your health by reading labels; guidance from parents, educators, and government rules.

why do some bullies feel justified in targeting people who are 

    “overweight”? What’s wrong with these justifications?

they assume weight is due to laziness, but many factors—like food access, education, stress, medical issues, medication, and genetics—affect body size.

Two-thirds of Americans weigh more than is considered healthy. Why do you think people are insensitive to the challenges faced by those who struggle with their weight?

Many struggle with healthy habits due to stress, busy lives, and unhealthy ads. Media pressures on appearance can hurt self-esteem. Healthy bodies come in all shapes—focus on health and confidence.

List 3 guidelines for healthy eating

Balance calories with activity, stay active and strong, and eat mostly healthy foods.