words to know nutrition- the science that studies how body makes use of food diet- everything you...
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Nutrition
Words to KnowNutrition- the science that studies how body
makes use of foodDiet- everything you eat and drinkNutrients-the substances in food that help
with body processes
CaloriesA calorie is a unit of energy produced by food
and used by the bodyA calorie is equal to the amount of energy
needed to raise the temperature of one kilogram of water by 1 degree Celcius
There are 3,500 calories in a poundFat: 1 gram = 9 caloriesProtein: 1 gram = 4 caloriesCarbohydrates: 1 gram = 4 calories
6 Essential NutrientsSubstance that must be obtained from the
diet because the body cannot make it in sufficient quantity to meet its need:CarbohydratesProteinFatVitaminsMineralsWater
CarbohydratesYour body’s main source of energyMost calories (55-60%) should come from
carbohydratesCarbohydrates are grouped into two
categoriesSimple: SugarsComplex= Starch and Dietary fiber
Sources of CarbohydratesGrains
BreadCerealPastaRice
FruitsVegetables
ProteinsNeeded for growth of muscles; building and repair of
body tissues“Building Blocks” of the bodySecondary energy sourceMade up of amino acids
Body produces 119 essential amino acids come from food
2 types of ProteinComplete: contains all essential amino acids
Comes from animalsIncomplete: does not contain all essential amino acids
Comes from plants
Sources of ProteinMeatMilkYogurtEggsLegumesNutsSeeds
FatsProvides energyHelps the body store and use vitaminsMaintains skin and hairCushions vital organsTwo types of fats
SaturatedUnsaturated (Heart Healthy)
Cholesterol: fat like substance made by the body
Sources of FatAnimal Based Foods
MeatsMilk productsOils
NutsPeanut butter
VitaminsHelps the body use carbohydrates, proteins,
and fatsCannot be made in the body, we must obtain
them through the dietIt is better to consume through a varied diet
rather than supplements because there’s little chance of taking too high a dose
MineralsMinerals regulate many chemical reactions in
the body Minerals are not a source of energy and are
best obtained through a varied diet rather than supplements
Come from a variety of foodsCopper: red meat and seafoodPotassium: bananasSodium: saltIron: red meat, fish, eggs
WaterHelps to control our body
temperature, carries nutrients and waste products from our cells, and is needed for our cells to function
Involved with all body processesMost of our body weight (60-70%) is
made up of waterDrink at least 64 oz. per dayDehydration occurs when the level
of water in your body is very lowHow do you know if you are drinking
enough water?Clear urine
Food LabelsServing Size- the amount of food
in a package. It tells you how many nutrients are in that amount of food
Daily allowances on a food label are based on a 2,000 calorie diet
Using the Percent Daily ValueLow= 5% or less of the Daily
ValueModerate= 6%-19% of the Daily
ValueHigh= 20% or more of the Daily
Value
http://www.chipotlefan.com/index.php?id=nutrition_calculator
Portion DistortionA portion is the amount of food that you
choose to eat for a meal or snackA serving is a measured amount of food or
drink, such as one slice of bread or one cup of milk
Many foods that come as a single portion actually contain multiple servings! The Nutrition Facts label on packaged foods tells you the number of servings in the container
MyPlate Worksheet
How much is enough?Boys 14-18 years old Girls 14-18 years oldFruit: 2 cupsVegetables: 3 cupsGrain: 8 ouncesProtein: 6 ½ ouncesDairy: 3 cups
Fruit: 1 ½ cupsVegetables: 2 ½ cupsGrain: 6 ouncesProtein: 5 ouncesDairy: 3 cups
• An ounce of grain is a slice of bread, 1 cup of ready to eat cereal, ½ cup of cooked rice/ pasta/ cooked cereal
• An ounce of protein is an ounce of meat/poultry/fish, ¼ cup of cooked beans, 1 egg, 1 tbsp. peanut butter, ½ ounce of nuts
Eating DisordersEating Disorder: a psychiatric illness with
specific criteriaDisordered Eating: refers to troublesome
eating behaviors, such as restrictive dieting, bingeing or purging, which occur less frequently or are less severe than those required to meet the full criteria diagnosis for an eating disorder
Anorexia NervosaRefusal to maintain weight
that’s over the lowest weight considered normal for age and height
Intense fear of gaining weight or becoming fat, even though underweight
Distorted body imageIn women, three
consecutive missed menstrual periods without pregnancy
Bulimia NervosaRecurrent episodes of binge
eating (minimum average of 2 binge-eating episodes/week for at least 3 months)
Feeling of lack of control over eating during the binges
Regular use of one or more of the following to prevent weight gain: self-induced vomiting, use of laxatives or diuretics, strict dieting or fasting, or vigorous exercise
Persistent over-concern with body shape and weight
Binge Eating DisorderPeriods of uncontrolled,
impulsive, or continuous eating beyond the point of feeling comfortable full
Feeling of self-hatred after a binge
May struggle with anxiety, depression, and loneliness
Body weight may vary form normal to mild, moderate, or severe obesity
Causes of Eating DisordersLow self-esteemFeeling of
inadequacyLack of control DepressionAnxietyAngerLonelinessFamily Problems
Pressure form parents/family
BullyingImages in mediaPhysical AbuseEmotional AbuseTroubled
RelationshipsPuberty
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