Chapter 5 NotesNutrition and Your Health
Lesson 1
Good nutrition provides you with the 1.______and nutrients your body needs for maximum 2.______and wellness.
Calories are units of 3.______that measure the energy used by the 4.______and the energy that foods supple to the body. 5.______fuels everything you do, including exercise, doing homework, or talking to friends. 6.______plays an important role in the food you eat. You probably won’t eat something you don’t like the taste of even if it is healthy. *Hunger is an 7.______, inborn response. It is a natural 8.______drive that protects you from starvation.
When your stomach is empty, its walls 9.______, which stimulate nerve endings. Those nerves signal your 10.______to tell you to eat. When your stomach gets stretched from eating those 11.______are no longer stimulated. Then you are 12.______.
Some people eat just to be 13.______or from a response. For example eating something because it 14.______good. *Appetite is a 15.______, rather than a need for food. For example you are craving ice cream even though you do not physically need it you are desiring it. Using food to relieve tension or boredom can result in 16.______.
There are environmental factors that influence your food choices such as family, friends, 17.______, cost, convenience, and 18.______.
Healthful eating 19.______you with the nutrients you need for growth and 20.______, gives you 21.______, helps you stay 22.______, and helps you 23.______and feel your best.
Eating healthy helps prevent 24.______and diabetes. Eating healthy also helps prevent life threatening diseases such a stroke, osteoporosis, and 25.______.
Lesson 2
Carbohydrates are the 26.______and 27.______present in foods. *Carbs are the body’s preferred source of 28.______.
Your body uses 29.______to perform every day tasks, even reading.
It is recommended that 30.______of your daily calories come from carbs.
There are 2 types of carbs, simple and complex.
Simple carbs are 31.______. Sugar is added to many foods.
Complex carbs are 32.______found in whole grains, seeds, and nuts. The body 33.______down complex carbs into simple carbs before it can be used for 34.______.
Fiber is an indigestible complex 35.______. Fiber helps 36.______wastes through the digestive system and helps prevent 37.______.
Proteins are a vital part of every 38.______in your body. They are nutrients that help 39.______and maintain body cells and tissues. Your body can make all but 40.______of the 20 different amino acids that make up proteins. The 41.______that your body can’t make are essential amino acids. You must get those 9 essential amino acids from 42.______that you eat. During infancy, childhood, and life adolescence, and pregnancy your body is developing new 43.______and 44.______which are built by the amino acids in 45.______.
Throughout life your body 46.______worn out cells by making new ones from 47.______. Proteins also supply the body with 48.______, but it is not the main energy 49.______.
Fats are a type of 50.______. Lipids are a 51.______substance that does not dissolve in 52.______. Some fat in the body is necessary for good health. Saturated 54.______are usually 55.______at room temperature. Examples are 56.______and tropical 57.______. A high intake of saturated fats are associated with an 58.______of heart disease.
Unsaturated fats are usually 59.______at room temperature. Unsaturated fats include vegetable fats including olive and 60.______oil. Unsaturated fats have been associated with reduced risk of 61.______. Fats transport vitamins A, D, E, and 62.______. Fats add texture and 63.______to food. Since they take longer to 64.______they help satisfy 65.______longer than other nutrients. Your daily fat intake should be 66.______.
Cholesterol is a 67.______substance that circulates in the 68.______.
Your body makes small amounts, but excess is deposited in 69.______. This increases the risk of 70.______. High cholesterol can be 71.______. You can control cholesterol with a diet low in 72.______and 73.______.
Vitamins are compounds that help 74.______many vital body processes. Water soluble vitamins 75.______in water and pass easily through the blood. The body doesn’t store these vitamins so you must 76.______them through the foods you eat.
Fat-soluble vitamins are 77.______and transported in fat. Your body stores these in fatty tissue. Excess can be 78.______.
Minerals 79.______be made by the body but are needed for strong bones and teeth.
Water is 80.______to every body function. It carries waste from cells. Water 81.______joints and membranes. Water helps you 82.______which regulates body temperature. It is important to drink 83.______cups of water each day.
Lesson 3
Dietary Guidelines for Americans is a set of recommendations for 84.______eatig and active living.
A = Aim for Fitness
85.______for a healthy weight and be 86.______active each day.
B = Build a healthy base
Make food choices carefully.
Choose a 87.______. The food guide pyramid is a useful tool for making healthful 88.______each day.
Page 124 fig 5.4 fig 5.5
C = Choose Sensibly
The dietary guidelines recommends no more then 20% of daily calories come from 89.______. Sugar is hidden 90.______in foods. To eat sugar in moderation limit your foods with added 91.______. Eat sugar free. When you eat you should eat a 92.______, in moderation, and 93.______this will lead to eating healthy.
Breakfast is the most 94.______meal of the day because your body uses 95.______while sleeping. You must 96.______that energy with food. Also eating breakfast will help you stay 97.______and be ready to 98.______. Nutritious snacks fig 5.6
When eating out make the right choice. Remember portion sizes. Everything today is 99.______sized.
Lesson 4
Figure 5.7 Nutrition facts. It is a 100.______that all foods have these. 101.______are listed with the greatest amount 102.______.
Food Additives are 103.______to produce a desired effect. Light or Lite means the calories have been reduced by 104.______.
Less means the food contains 105.______amount. Expiration date is the last day you should 106.______the product. Freshness date is the last day the food is considered 107.______. Pack date is when the food is 108.______.
Sell by date is the last day the product should be 109.______.