1. 2 healthful eating good nutrition involves eating a variety of healthful foods. nutrition the...
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Healthful Eating
Good nutrition involves eating a variety of healthful foods.
Nutrition
The study of food and how your body
uses the substances in
food.
Terms to Know
Healthful eating means taking in the proper amount of nutrients each day.
Nutrition
The study of food and how your body
uses the substances in
food.
Nutrients
Substances in food that your body
needs for energy, proper growth,
body maintenance, and functioning.
Terms to Know
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Carbohydrates
The starches and sugars found in
food.
Term to KnowNutrients for Energy
There are three energy sources, all of which are nutrients.
Carbohydrates are the body’s chief source of energy.
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Carbohydrates
Carbohydrates are classified as:
Simple carbohydratesThese are sugars found in fruits, candy, cookies and soda.
They provide quick energy.
Complex carbohydratesThese are starches found in vegetables like corn and potatoes, as well as breads, cereals, pastas, rice, and dry beans.
They provide sustained energy.
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Carbohydrates
If a person takes in more carbohydrates than their body can use for energy or store as glycogen, the excess glucose is stored as adipose tissue.
Adipose tissue
Body fat.
Term to Know
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Carbohydrates
Dietary fiber is not digestible in humans and thus provides no calories.
Dietary fiber
A special subclass of
complex carbohydrates
that has several functions,
including aiding the body in digestion.
Term to Know
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Proteins
Nutrients that help build,
maintain, and repair body
tissues.
Term to KnowNutrients for Energy
There are three energy sources, all of which are nutrients.
Proteins serve as a secondary source of energy.
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Protein
Protein is a component of bones, connective tissue, skin, blood, and vital organs.
Your body needs protein to:
grow, repair, and maintain itself
help fight disease
supply energy
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Protein
There are 22 different amino acids.Amino acids
The building blocks of proteins.
Term to Know
Your body can manufacture all but nine. These are called essential amino acids because you must get them from the foods you eat.
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Protein
There are two types of proteins found in foods:Complete proteins contain all nine essential amino acids.
Animal products such as meats and dairy products are sources of complete proteins.
Incomplete proteins lack one or more of the essential amino acids.
With the exception of soybeans, plant foods are incomplete proteins.
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Protein
Vegetarians must eat a variety of plant-based foods and dairy products to ensure an adequate intake of complete proteins.
Vegetarians
Individuals who eliminate meat, fish, and poultry from their eating
plans.
Term to Know
Vegans are vegetarians who also eliminate eggs and dairy products from their diets.
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Fats
Substances that supply a
concentrated form of energy
and help transport other
nutrients to locations in the
body where they are needed.
Term to KnowNutrients for Energy
There are three energy sources, all of which are nutrients.
Fats, or lipids, are another type of nutrient that provide energy.
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Fats
The positive properties of fats:
Fats supply twice the energy of a gram of carbohydrate or protein.
Fats supply twice the energy of a gram of carbohydrate or protein.
Fats transport and absorb vitamins A, D, E, and K.Fats transport and absorb vitamins A, D, E, and K.
Fats help regulate the hormone testosterone, which is used to build body tissue.
Fats help regulate the hormone testosterone, which is used to build body tissue.
Fats enhance the flavor and texture of foodsFats enhance the flavor and texture of foods
Fats help satisfy huger because they take longer to digest.Fats help satisfy huger because they take longer to digest.
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Fats
The negative properties of fats:
Eating too many fats can clog arteries and lead to heart disease.Eating too many fats can clog arteries and lead to heart disease.
Eating too many fats can lead to certain types of cancer.Eating too many fats can lead to certain types of cancer.
Fat that is not used as energy is stored as adipose tissue.Fat that is not used as energy is stored as adipose tissue.
Excess body fat can lead to unhealthful weight gain and obesity.Excess body fat can lead to unhealthful weight gain and obesity.
Excess fat can lead to type 2 diabetes.Excess fat can lead to type 2 diabetes.
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Fats
Fats are classified into three basic types:
SaturatedFatty Acids
TransFatty Acids
UnsaturatedFatty Acids
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Saturated fatty acids
Fats that come mainly from animal fats,
including butter and lard, and are
often solid at room
temperature.
Term to KnowFats
Saturated fatty acids are found in many foods, including fatty meats, cheese, ice cream, whole milk, palm oil, and coconut oil.
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Trans fatty acids
Fats that are formed when
certain oils are processed into
solids.
Term to KnowFats
Trans fatty acids are in processed foods such as margarine and shortening.
They can often be identified by the words partially hydrogenated in the list of ingredients.
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Unsaturated fatty acids
Fats that are usually liquid at
room temperature and
come mainly from plant sources.
Term to KnowFats
Unsaturated fatty acids include corn oil, soybean oil, olive oil, sunflower oil, and some fish oils.
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Fats
Saturated fats and trans fat contain cholesterol.
Cholesterol
A fatlike substance that is produced in the
liver and circulates in the
blood.
Term to Know
Cholesterol circulates through the bloodstream in fat-protein “packages” called lipoproteins.
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Fats
There are two types of lipoproteins.
Low-density lipoprotein (LDL)
A type of compound that carries
cholesterol from the liver to areas of the
body where it is needed.
Terms to Know
High-density lipoprotein (HDL)
Low-density lipoprotein (LDL)
Low-density lipoprotein (LDL)
A type of compound that carries
cholesterol from the liver to areas of the
body where it is needed.
High-density lipoprotein (HDL)
A type of compound that picks up excess
cholesterol and returns it to the liver.
Terms to Know
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Fats
Fats should make up about 20% to 30% of your daily calories.
To reduce your fat intake:
Limit your use of solid fats.
Choose fat-free or low-fat products.
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Healthful Eating
Your body’s energy needs are measured in calories.
Calorie
The amount of energy needed
to raise the temperature of 1 kilogram (about a quart) of water 1 degree Celsius.
Term to Know
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