Nutrition Review

Nutrition

the process by which your body takes in and uses food

Nutrients

substances in food that your body needs to grow, repair itself, and supply you with energy

Calorie

unit of heat used to measure the energy your body uses and receives from food

Caloric Balance

refers to the number of calories you take in, compared to the number you burn off

Caloric Excess

Gaining Weight

Caloric Deficit

Losing Weight

Hunger

natural physical drive to eat

Appetite

psychological desire for food

Simple Carbohydrates

sugars such as fructose, glucose, & sucrose, these are quick energy but provide little nutrients

Complex Carbohydrates

scratches found in whole grains, seeds, & nuts, the body must break down these simple carbs to use, provides more nutrients

Good sources of fiber

whole grains, fruits, stringy parts of vegetables, and beans

Proteins

nutrients the body uses to build & maintain its cells & tissues

Fats

a type of Lipid that provide energy, help the body absorb vitamins & are important for building cell membranes & nerve tissues

Unsaturated Fats

typically vegetable oils that are liquid at room temperature because they have an open hydrogen bond

Saturated Fats

usually solid at room temperature - animal fats, palm & coconut oil

Trans Fats

associated with hydrogenated oils which are unsaturated oils that have hydrogen added to them to make them solid & easier to store

Cholesterol

a waxy Lipid like substance in the blood - needed for cell membranes, nerve tissues, & vitamin D, diet low in saturated fats, recommended eating less than 300 milligrams

Vitamins

compounds that help regulate many vital body processes, including digestion, absorption, & metabolism - organic compound & classified as either water or fat soluble

Minerals

substances that the body cannot manufacture but that are needed for forming healthy bones/teeth - regulate many vital body processes & are elements that the body needs

Water

contains 0 calories - main nutrient

Anemia

lack of iron or low iron

Osteoporosis

lack of calcium/weakens bones

Dietary Guidelines for Americans

make half your plates fruits & vegetables, vary your protein food choices, & eat vegetables more often

MyPlate

know 5 different food groups - Vegetables, Proteins, Grains, Dairy, and Fruits

Food additives

any substance added to food to improve its safety, freshness, or appearance

Foodborne illness

an infection contained by eating food or drinking water with harmful viruses or toxins

Cross-contamination

the spreading of pathogens from one food to another

Food allergy

body has an immune response to a substance food

Lactose Intolerance

difficulty digesting dairy products

Celiac Disease

difficulty tolerating wheat, etc.

Anaphylaxis

most dangerous type of allergic reaction

What are the 6 nutrients and each of their main functions?

Proteins - nutrients the body uses to build & maintain its cells & tissues
Fats - a type of Lipid that provide energy, help the body absorb vitamins & are important for building cell membranes & nerve tissues

Vitamins - compounds that help regulate many vital body processes, including digestion, absorption, & metabolism

Minerals - substances that the body cannot manufacture but that are needed for forming healthy bones/teeth

Water - contains 0 calories

Carbohydrates - starches & sugars present in foods that are the body's preferred source of energy

What are some influences on food choice?

Hunger, Taste, Looks, Senses

What are some benefits of drinking water?

Keeps you hydrated, eliminates toxins, protects joints, etc.

What is the most important aspect of reading a food label? (You also need to be able to read a food label)

being able to check the serving size

Why would it be valuable to record and track your food intake and activity?

To maybe be able to know how many calories you eat every day or to figure out if you need to go on a diet or not

Why would someone decide to eat vegan or vegetarian?

Social, environmental, and health reasons

Why do food companies use additives in their products?

To extend the life of the food so it can be used longer

What are the 4 steps to keeping food safe?

Clean, Separate, Cook, Chill

What is Body Mass Index a measurement of?

Your body fat based on your weight relative to height

Carbohydrates

starches & sugars present in foods that are the body's preferred source of energy

How many calories are in carbs? (grams-calories)

1 gram = 4 calories

How many calories are in 1 protein? (grams-calories)

1 gram = 4 calories