choosing healthful foods
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Choosing Healthful Foods
Unit 5, Lesson 25National Health Standards 1.1, 2.10, 7.1
Nutrient needed for growth, to build and repair body tissue, regulate body processes, supply energy, maintain strength, resist infection
Part of every cell in your body Make up more than 50% of body
weight
Proteins
Skin, nails, and hair – mostly protein Each gram of protein provides 4
calories Deficient – stunt growth,
development of some tissues, and mental development
Excess – burned as energy or stored as fat
2 types of protein Complete
Contain all essential amino acids – building blocks of protein
Examples – meat, fish, poultry, milk, yogurt, and eggs
Soybean – only plant that provides all 9 essential amino acids
Body needs 20 amino acids Body can produce 11amino acids The 9 amino acids the body cannot make
are referred to as essential amino acids – must come from foods you eat
Incomplete proteins Do not contain all essential amino acids From plant sources Fall into 3 categories
Grains – whole grains, pastas, and corn Legumes – dried beans, peas, and lentils Nuts and seeds
Different plant sources of incomplete proteins can be combined to create a complete protein
Main source of energy for the body Include sugars, starches, and fiber Supply 4 calories per gram of food Can store only limited amounts;
excess stored as fat
Carbohydrates
Sources: vegetables, beans, potatoes, pasta, bread, rice, bran, popcorn, and fruit
2 types of carbohydrates Simple
Sugars that enter the bloodstream quickly and provide quick energy
Provide calories but no vitamins or minerals Found naturally in fruits, honey, and milk
Processed sugar or table sugar is added to foods during processing
Examples of processed sugar foods include cakes, candy, other sweet desserts, ketchup, spaghetti sauce, pop
Complex Starches and fiber Most calories in diet come from these Sources include: grains and vegetables
Starch Food substance made and stored in
most plants Provide long-lasting energy
Glucose Complex carbohydrates changed by
saliva and other digestive juices to glucose
Used by cells to provide energy and heat
Fiber Part of plant and grain foods that cannot
be digested Also known as roughage Move food through the system
2 types Insoluble – prevent constipation and other
intestinal problems by binding with water Soluble – reduce blood cholesterol level and
risk of developing heart disease
Fiber sources: wheat, bran, barley, rye, oats, whole grains, popcorn, brown rice, seeds, fruits, and vegetables
Provide energy, helps body store and use vitamins
One gram equals 9 calories of energy Supply more than twice the number
of calories supplied by proteins and carbohydrates
Fats
Store and transport fat soluble vitamins – A,D, E, and K
Stored as fat tissue that surrounds and cushions internal organs
Contribute to taste and texture
Maintain body heat, energy reserve, build brain cells and nerve tissues
No more than 30% of daily intake should come from fat
Saturated fat Found in dairy products, solid vegetable
fat, and meat and poultry Usually solid at room temperature Contribute to cholesterol level – fat-like
substance made by the body and found in certain foods
Dietary cholesterol Found in foods of animal origins Combined with cholesterol made by the
body make up the blood cholesterol level
Can lower blood cholesterol level by eating fewer saturated fats
Unsaturated fats Come from plants and fish Usually liquid at room temperature 2 types
Polyunsaturated – include sunflower, corn, and soybean oils
Monounsaturated – olive and canola oils
Visible fat – fat you can see on a food
Invisible fat – fat not seen my naked eye – cakes, cookies
Trans-fatty acids Formed when vegetable oils are
processed into solid fats – margarine, shortening
Process of hydrogenation makes liquid oil more solid, more stable and less greasy tasting
Body handles these as saturated fats Raise blood cholesterol levels
Helps the body use carbohydrates, proteins, and fats
Provide no energy, but unleash energy stored in carbohydrates, proteins, and fats
2 types Water-soluble Fat-soluble
Vitamins
Fat-soluble Dissolves in fat Can be stored in the body A, D, E, and K
Water-soluble Dissolves in water Cannot be stored in the body Vitamin C and B complex
Vitamin C Strengthens blood vessels, strengthens
immune system, and aids in iron absorption
Found in citrus fruits, green leafy vegetables, potatoes, and tomatoes
B-complex B1 – thiamin – necessary for the function
of nerves
B2 - riboflavin – helps body use energy
Vitamin B3 – Niacin
B6 – helps the body use fat and takes in protein
B9 – folacin – necessary for the formation of hemoglobin in red blood cells
B12 – necessary for the formation of red blood cells
Biotin - Vitamin H – necessary for normal metabolism of carbohydrates
B5 - Pantothenic acid – necessary for the production of RNA and DNA
Regulate many chemical reactions in the body, essential in metabolism and nutrition
Naturally occurring inorganic substances
Two types: Macro minerals Trace minerals
Minerals
Macro minerals Required in amounts greater than 100
mg
Calcium – builds up bones and teeth Magnesium – necessary for chemical
reactions during metabolism Phosphorus – builds bones, teeth,
and cells Potassium – keeps fluids in balance
within cells
Sodium – necessary for water balance in cells and tissues and for nerve cell conduction
Sulfur – builds hair, nails, and skin
Trace minerals Needed in very small amounts
Trace Mineral Food Sources
Supplements containing extracts or ingredients from roots, berries, seeds, stems, leaves, buds, or flowers of plants
Come in many forms Sold in health food stores, grocery
stores, gyms, mail-order catalogs, Internet, and television programs
Herbal Supplements
Officially classified as foods and not as drugs Dietary Supplement Health and
Education Act of 1994 Means they do not have to be proven
safe or screened by the FDA before they are placed on the market
Creatine An amino acid made in the liver,
kidneys, and pancreas Found naturally in meat and fish Popular dietary supplement
Under medical supervision Increase sports performance or way to
become more muscular
Protein supplements Product taken orally that contains
proteins that are intended to supplement one’s diet and are not considered food
Build muscle
Soy and whey energy drinks Most meet or exceed intake daily, so
any excess will be converted to fat, not muscle
Involved with all body processes Makes up the basic part of the blood,
helps with waste removal, regulates body temperature, cushions the spinal cord and joints
Makes up 60% of body mass
Water
Carries nutrients to all body cells and waste products from the cells to the kidneys
Leave the body in the form or perspiration and urine
Dehydration water content of body has fallen to
extremely low level Caused by lack of water intake, dry
environment, fever, vomiting, diarrhea
Signs: fatigue, dry mouth, dizziness, weakness, flushed skin, headache, blurred vision, difficulty swallowing, dry skin, rapid pulse, infrequent urination
Drink an adequate amount daily Pop is no substitute! 13 cups a day for males and 9 cups a
day for females
Panel of nutrition information required on all processed foods regulated by the FDA
Required components: name of food, net weight or volume, name and address of manufacturer, distributor or packager, ingredients, and nutrient content
Food Labels
Nutrition facts – panel required on most foods
Ingredient Listing by weight, from most to least Not part of nutrition facts Required on most foods
GRAS list generally recognized as safe Established in 1958 Flour, sugar, salt, gelatin, pepper,
vinegar
Dates Sell by – last day product can be sold Best if used by – date by which product
should be used to ensure quality Expiration – date at which food should
not be used
Health claims Healthy – must be low in fat, low in
saturated fat, and no more than 60 mg of cholesterol per serving
Fat Free – must be less than .5 mg of fat per serving
Low Fat – 3 g or less of fat per serving Lean – less than 10 g of fat, 4.5 g of
saturated fat, and no more than 95 mg of cholesterol per serving
Light – 1/3 the calories and no more than ½ the fat or sodium of the regular version
Cholesterol Free – less than 0.5 mg of cholesterol and 2 g of date of less of saturated fat per serving
___ Free – fat, sodium, cholesterol, sugar, or caffeine “free” – no amount of a negligible amount
Fresh – raw, unprocessed, contain no preservatives, never been heated or frozen
Less ____ - at least 25% less of a nutrient or calories than the regular version
High ___ - at least 20% or more of the percent daily value of a particular nutrient per serving
Food Additives Substances intentionally added to a food Add nutrients, flavor, color, or texture May prevent spoilage or help foods age
quickly, improve taste and appearance
Enriched Nutrients lost during processing are
added back into the food Fortified
Food in which nutrients not usually found are added
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