Nutrition

“People think that if

a woman isn’t rail

thin, there must

be something

wrong with

her. It’s such

nonsense. This

is me, like it or

lump it.”

—Kate Winslet,actress

Eating DisordersDiscuss Anorexia and other eating disorders continue to be a seri-ous problem for teenagers, despite media efforts to educate abouthealthy body image. Research one media campaign, such as a radioor television ad. List ways the campaign discourages the eating dis-order and discuss how effective you feel the media campaign is.

TEST YOUR NUTRITION IQTrue or False?

1. Dehydration can cause headaches.

TRUE: Headaches are caused bymany things, including stress,fatigue, and dehydration. Drinking anadequate amount of water each dayincreases the likelihood that a dehy-dration headache will not occur.

2. A meal is not healthy if itcontains meat.

FALSE: Although in large quantitiesmeat is not healthy for the body, itis a healthy choice if eaten in mod-eration. The Food Guide Pyramidsuggests eating two to three serv-ings of protein daily, of which meatis one of the choices.

3. Breakfast is a very importantmeal of the day.

TRUE: Eating breakfast can result inhigher test scores, a more positiveattitude, more energy, an overall bet-ter diet, and a healthier body weight.

280 UNIT 5 • Nutrition

LESSON 25Choosing Healthful Foods

LESSON 26Following Dietary Guidelines

LESSON 27Using Diet to Guard Against Disease

5

AP/Wide World Photos

Visit to find regularly updated statistics aboutteens and nutrition. Using the information provided, determine the answer tothis question: What percentage of U.S. teens regularly eat healthfully?

Visit to use

, an interactive tool that helps you determine your health status.

LESSON 28Developing Healthful Eating Habits

LESSON 29Maintaining a Healthful Weight

UNIT 5 • Nutrition 281

WHAT’S YOUR VERDICT?To evaluate this advertisement, use the criteria for analyzing and evaluating healthmessages delivered through media and technology that you learned in Unit 1.

EVALUATING MEDIA MESSAGES

Michael Alberstat/Masterfile

healthmh.com/statistics

healthmh.com/your_health_checklist

Choosing HealthfulFoods

• I will select foods that contain nutrients.• I will evaluate food labels.

Are the foods and beverages you consume in a day healthful? Thesum of the processes by which humans, animals, and plants con-sume and use food is nutrition. A substance in food that helps

with body processes is a nutrient. Energy is meas-ured in calories. A unit of energy produced by foodis a calorie. In this lesson you will learn the sixcategories of nutrients and the functions andsources of the nutrients.

Tim Fuller

What You’ll Learn1. Identify the functions and

sources of proteins,carbohydrates, and fats.(pp. 283–285)

2. Identify the functions andsources of vitamins, minerals,water, and herbal supplements.(pp. 286–289)

3. List and describe the fiveelements required on all foodlabels. (p. 290)

4. Discuss other informationfound on food labels. (p. 291)

Why It’s ImportantYou need to understand body fuelas much as a car racer needs tounderstand the fuel needed forhis car. With this knowledge, youcan give your body the fuel itneeds to function, grow, andrepair itself properly.

k Key Terms• nutrient• calorie• protein• amino acids• carbohydrate• fiber• vitamin• mineral• herbal supplements• protein supplements

25

Writing About Evaluating Food Labels Suppose that you are goingto have a backyard picnic with some of your friends. While you are shoppingfor food for the picnic, you notice that Brand X of pasta salad contains morecalories and fat than Brand Y, because Brand X contains trans-fatty acids.After reading the information on fats on page 285, write an entry in yourhealth journal about which brand of pasta salad you would chose.

282 UNIT 5 • Nutrition

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There are two kinds of proteins:complete proteins and incomplete proteins.

Complete protein A protein that con-tains all of the essential amino acidsis complete protein. The buildingblocks that make up proteins areamino acids. Examples of completeproteins are meat, fish, poultry, milk,yogurt, and eggs. The soybean is theonly plant food that provides all nineof the essential amino acids. Yourbody needs 20 amino acids to func-tion properly. Your body can produceonly 11 of these amino acids. Thenine amino acids the body cannotproduce are essential amino acids.These nine essential amino acidsmust come from the foods you eat.

Incomplete protein A protein fromplant sources that does not containall of the essential amino acids is anincomplete protein. Incomplete

proteins from plant sources fall intothree general categories: grains(whole grains, pastas, and corn),legumes (dried beans, peas, andlentils), and nuts and seeds. Differentplant sources of incomplete proteinscan be combined to obtain all of theessential amino acids you need.

LESSON 25 • Choosing Healthful Foods 283(tt)Photodisc/Getty Images; (b)Alain Altair/Getty Images

1. Name the twokinds of protein.

2. How many aminoacids are essential?

3. Name threesources that areconsideredcomplete proteins.

Mini-Review

Meats containcomplete proteins.

Anutrient that is needed for growth, and to build

and repair body tissues is a protein. Proteins

are also needed to regulate body processes and to

supply energy. Proteins form part of every cell in your body. Proteins

make up more than 50 percent of your total body weight. Your skin, nails,

and hair are mostly proteins. Proteins help your body maintain strength

and resist infection. Each gram of protein provides four calories. A daily diet deficient in

proteins may stunt your growth, affect the development of certain tissue, and affect your

mental development. Excess protein is burned as energy or stored as fat.

What to Know About Proteins

284 UNIT 5 • Nutrition(tt)Photodisc/Getty Images

Anutrient that is the main source of energy for the body is a carbohydrate

(kahr boh HY drayt). Carbohydrates include sugars, starches, and fiber. Carbohydrates

supply four calories of energy per gram of food. Your body can store only limited

amounts of carbohydrates. Excess carbohydrates are stored as fat. Sources of carbohydrates

include vegetables, beans, potatoes, pasta, breads, rice, bran, popcorn, and fruit.

What to Know About CarbohydratesThere are two types of carbohy-drates: simple carbohydrates andcomplex carbohydrates.

Simple carbohydrates Sugars thatenter the bloodstream rapidly andprovide quick energy are consideredsimple carbohydrates.

Simple carbohydrates providecalories but few vitamins and miner-als. Sugars are found naturally infruits, honey, and milk. Processedsugar, or table sugar, is added to foodduring processing. Processed sugar isfound in cakes, candy, and othersweet desserts, as well as in ketchup,spaghetti sauce, and soda pop.

Complex carbohydrates Starches andfibers are considered complex car-bohydrates. Most of the calories inyour diet should come from complexcarbohydrates. Sources of complexcarbohydrates include grains, such asbread and pasta, and vegetables,such as potatoes and beans.

A food substance that is made andstored in most plants is a starch.Starches provide long-lasting energy.

When you eat complex carbohy-drates, they are changed by salivaand other digestive juices to a simplesugar called glucose. Some glucoseis used by cells to provide energy and

heat. The remaining glucose ischanged to glycogen.

Glycogen is stored in the muscles.When you need energy, glycogen isconverted to glucose.

Fiber The part of grains and plantfoods that cannot be digested iscalled fiber. Fiber also is known asroughage. There are two types offiber—soluble and insoluble. Fiberhelps move food through the diges-tive system. Insoluble fiber helps prevent constipation and other intes-tinal problems by binding with water.When you eat foods that contain fiber,you feel full. Eating foods with solublefiber reduces your blood cholesterollevel and your risk of developingheart disease. Good sources of fiberinclude wheat, bran, barley, rye, oats,whole grain pasta, breads and cere-als, popcorn, brown rice, seeds, driedbeans, fruit, and vegetables.

Insoluble fiber binds with water tohelp produce bowel movements.Insoluble fiber is associated withreduced risk of colon cancer. Goodsources of insoluble fiber are wheatproducts, leafy vegetables, and fruits.

Soluble fiber is associated withreduced levels of cholesterol. Goodsources of soluble fiber include oat-meal, beans, and barley.

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Saturated fat A type of fat found indairy products, solid vegetable fat,and meat and poultry is a saturatedfat. Saturated fats usually are insolid form when at room temperature.Saturated fats contribute to the levelof cholesterol that is in a person’sblood. A fat-like substance made bythe body and found in certain foods ischolesterol (kuh LES tuh rohl).Cholesterol in food is called dietarycholesterol. Dietary cholesterol isfound in foods of animal origin, suchas meats and dairy products. A per-son’s blood cholesterol level is a com-bination of dietary cholesterol andcholesterol produced by the body.Blood cholesterol level can be loweredby eating fewer saturated fats.

Unsaturated fat A type of fatobtained from plant products andfish is called unsaturated fat.Unsaturated fats are usually liquidat room temperature. There are twotypes of unsaturated fats: polyunsat-urated fats and monounsaturated(mahn oh uhn SACH uh rayt id) fats.Polyunsaturated fats include sun-flower, corn, and soybean oils.Monounsaturated fats include olive

and canola oils. Visible fat is fat thatcan be seen when looking at food. Forexample, you can see fatty areas onsome meats and grease on potatochips. Invisible fat is fat that cannotbe seen when looking at food. Forexample, a piece of cake containseggs and shortening.

Trans-fatty acids Fatty acids that areformed when vegetable oils areprocessed into solid fats, such as mar-garine or shortening are calledtrans-fatty acids. This process iscalled hydrogenation and it makesthe liquid oils more solid, more stable(increases the shelf life of the foodproduct), and less greasy tasting.Many foods contain trans-fatty acids.Trans-fatty acids are found in veg-etable shortening, some margarines,crackers, cookies, donuts, snackfoods, and other foods. The body han-dles trans-fatty acids in the sameway that it handles saturated fats.Trans-fatty acids appear to raiseblood cholesterol levels. You can iden-tify foods which contain trans fat bylooking on the labels for “partiallyhydrogenated vegetable oil” or “veg-etable shortening.”

LESSON 25 • Choosing Healthful Foods 285(tt)Photodisc/Getty Images

Anutrient that provides energy and helps the body store and use vitamins

is a fat. One gram of fat supplies nine calories of energy. Fats supply more than

twice the number of calories supplied by proteins and carbohydrates. Fats store

and transport fat-soluble vitamins, including A, D, E, and K. Fats are stored as fat tissue that

surrounds and cushions internal organs. Fats contribute to the taste and texture of many

foods. The body needs fats to maintain body heat, maintain an energy reserve, and build brain

cells and nerve tissues. No more than 30 percent of daily caloric intake should come from fat.

What to Know About FatsFat Free Productsthat claim to be “fatfree” aren’t neces-sarily free of fat. Bylaw there have to beless than .5 g of fatper serving, but theserving size indicatedon the label can bemuch smaller thanwhat people normallyeat.

Fat-Soluble Vitamins

• Vitamin A: Keeps eyes, hair, and skin healthy and can be found in dairy products, fruits, and green and yellow vegetables.

• Vitamin D: Aids in formation of bones and teeth; found in meatand dairy products.

• Vitamin E: Helps form and maintain cells; found in green vegetables and whole-grain cereals.

• Vitamin K: Necessary for normal blood clotting; found in leafy,green vegetables and cheese.

286 UNIT 5 • Nutrition

Fat solubles include vitamins A, D, E, and K.

1. Name the twotypes of vitamins.

2. What vitamins areconsidered fat-soluble vitamins?

3. What vitamins areconsidered water-soluble vitamins?

Mini-Review

Anutrient that helps the body use carbohydrates, proteins, and fats is a vitamin.

Vitamins provide no energy to the body directly, but help unleash energy stored in

carbohydrates, proteins, and fats.

What to Know About VitaminsThere are two types of vitamins: fat-soluble vitamins and water-solublevitamins.

Fat-soluble vitamins A vitamin thatdissolves in fat and can be stored inthe body is a fat-soluble vitamin.There are four fat-soluble vitamins:A, D, E, and K.

Water-soluble vitamins A vitamin thatdissolves in water and cannot bestored by the body in significantamounts is a water-soluble vitamin.Vitamin C and B complex vitamins areexamples of water-soluble vitamins.Vitamin C helps strengthen blood ves-sel walls, strengthens your immunesystem, and aids in iron absorption.Vitamin C can be found in citrusfruits, green leafy vegetables, potatoes,and tomatoes.

Vitamin B complex Vitamin B1, alsocalled thiamin, is necessary for thefunction of nerves and can be found inwhole-grain cereals and breads, poul-try, and eggs. Vitamin B2, also calledriboflavin, helps the body use energyand can be found in milk, eggs, whole-grain cereals and breads, and leafygreen vegetables. Vitamin B3 is alsoknown as niacin. This vitamin can befound in yeast, wheat germ, fish, anddairy products. Vitamin B6 helps thebody use fat and take in protein andcan be found in foods such as wholegrain cereals and breads, and leafygreen vegetables.

Vitamin B9, also called folacin, isnecessary for the formation of hemo-globin in red blood cells. Vitamin B9can be found in green vegetables, liver,and whole-grain cereals and breads.Vitamin B12 is necessary for the for-mation of red blood cells and can befound in meat and dairy products.

Biotin is necessary for normalmetabolism of carbohydrates and canbe found in green vegetables,bananas, and peanuts. Pantothenicacid is necessary for production ofRNA and DNA, and can be found inmilk, whole-grain cereals and breads,and green vegetables.

The bulleted list in “Fat-SolubleVitamins” identifies fat-soluble vita-mins and their functions and liststheir sources.

(tt)Photodisc/Getty Images

Anutrient that regulates many chemical reactions in the body is a mineral.

There are two types of minerals: macro minerals and trace minerals. Minerals

are naturally occurring inorganic substances. Small amounts of some minerals are

essential in metabolism and nutrition.

What to Know About Minerals

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Macro minerals Minerals that arerequired in amounts greater than100 mg are considered macro min-erals. Examples of macro mineralsare calcium and sodium. Calcium,which builds up bones and teeth, canbe found in milk, cheese, legumes,soybean products, and green, leafyvegetables.

Magnesium is necessary forchemical reactions during metabo-lism. Good sources include soy prod-ucts, whole grains, beans, nuts,seeds, fruit, and green leafy vegeta-bles. Phosphorus builds bones,teeth, and cells. It can be found inmilk, meats, poultry, legumes, andcheese. Potassium, which keeps

fluids balanced within cells, can befound in green vegetables, legumes,and fruit.

Sodium is necessary for water bal-ance in cells and tissues and fornerve cell conduction. Sodium can befound in table salt, high-salt meats,cheese, and crackers. Sulfur buildshair, nails, and skin and can be foundin meats, milk, eggs, legumes, nuts,cheese, and brown sugar.

Trace minerals Minerals that areneeded in very small amounts arecalled trace minerals. Examples oftrace minerals are iron and zinc.Trace minerals are as important tothe body as macro minerals.

LESSON 25 • Choosing Healthful Foods 287(tt)Photodisc/Getty Images

Good NutritionNational NutritionMonth (March) is acampaign to focusattention on theimportance of makinginformed food choicesand developing soundeating and physicalactivity habits.

TABLE 25.1 Types of Trace Minerals

Copper: Necessary for production of hemoglobin in red blood cells Red meat, liver, seafood, poultry, nuts, and legumes

Iodine: Necessary for production of the thyroid gland hormone Iodized salt, milk, cheese, fish, whole-grain cereals and breads

Iron: Aids red blood cells in transporting oxygen Liver, red meats, fish, eggs, legumes, and whole-grain products

Manganese: Aids in synthesis of cholesterol and normalfunction of nerve tissue

Whole-grain products, leafy green vegetables, fruits, legumes,nuts

Trace Mineral and Function Sources

Zinc: Necessary for digestive enzymes and healing wounds Seafood, red meats, milk, poultry, eggs, whole-grain cereals andbreads

Herbal supplements are officially clas-sified as foods and not as drugs. As aresult of the passage by the U.S.Congress of the Dietary SupplementHealth and Education Act (DSHEA)in 1994, herbal supplements are clas-sified as foods and not as drugs. Thismeans that herbal or dietary supple-ments do not have to be proven safeor screened by the Food and DrugAdministration (FDA) before theycan be placed on the market. InOctober 2003, the FDA filed a suitagainst several pharmaceutical com-panies to prevent the sale and distribution of unapproved and mis-branded products.

Creatine An amino acid that is madein the liver, kidneys, and pancreas iscalled creatine. It also is found nat-urally in meat and fish. It also is apopular dietary supplement. Manyteenagers use creatine as a way toincrease their performance in sportsor as a way to become more muscular.It is recommended that creatine onlybe taken under medical supervision.There is suspicion that excessive cre-atine use could be linked to suchadverse effects as cramping, diar-rhea, nausea, dizziness, dehydration,incontinence, muscle strain, highblood pressure, and abnormal liverand kidney function.

Protein supplements A product takenorally that contains proteins that areintended to supplement one’s diet andare not considered food are proteinsupplements. Many who consumethese soy and whey energy drinks orpowders believe that the proteinhelps them to build muscle. Healthand fitness experts say that theamount of protein needed each day isabout one gram of protein per poundof body weight. Most people easilymeet or exceed this requirement. Anyexcess protein is converted to fat andnot to muscle.

Questions To Ask Before Taking A Supplement

• Do I know what ingredientsare contained in the supplement?

• Have I consulted my doctorabout taking this supplement?

• Have I discussed my intentionto use this supplement withmy parents or guardian?

• Do I know that this supple-ment is safe and that it works?

• Does the product makeclaims that seem too good tobe true (e.g., “miracle cure,”“easy muscle gain,” “effort-less weight loss,” “specialingredient”)?

• Do I know if this supplementcan interact with the foodsthat I am eating and thedrugs that I am taking?

Supplements that contain extracts or ingredients from the roots, berries,

seeds, stems, leaves, buds, or flowers of plants are herbal supplements.

Herbal supplements come in many forms, including tablets, capsules,

powders, gelcaps, and liquids. They are sold in health food stores, grocery stores,

gyms, and through mail-order catalogs, the Internet, and television programs.

What to Know About Herbal Supplements

288 UNIT 5 • Nutrition(tt)Photodisc/Getty Images

Make theConnection

Calorie Burning Formore information onparticipating in regularphysical activity toburn calories, see page367 in Lesson 33.

Below are questions that one should ask before taking a supplement.

Dehydration You can live withoutother nutrients for months, but youcan survive without water only forabout three days. You may begin tofeel tired when your body gets evena little low on water. A condition inwhich the water content of the bodyhas fallen to an extremely low levelis dehydration (dee hy DRAYshuhn). Dehydration is caused bylack of water intake, a dry environ-ment, fever, vomiting, or diarrhea.Your sense of thirst often tells youwhen your body needs water. Butsometimes you do not feel thirsty yetyou are dehydrated. For example,hot weather and exercise can causedehydration before you even realizethat you are thirsty.

Common signs of dehydrationinclude fatigue, dry mouth, dizzi-ness, weakness, flushed skin,headache, blurred vision, difficultyswallowing, dry skin, rapid pulse,and frequent urination. Researchhas correlated high fluid intake with a lower risk of kidney stones,and colon and bladder cancer. Youlose about ten 8 oz. glasses of water daily through perspiration,urine, bowel movements, and exhalation.

How much water is needed? It is impor-tant to drink an adequate amount ofwater a day. Good sources of waterinclude juice, milk, soup, and frozenjuice pops. Water also is found in manyfoods, such as fruits and vegetables. Donot substitute soda pop for water. Sodapop and drinks containing caffeine actas diuretics. A product that increasesthe amount of urine excreted is adiuretic (di yuh REH tihk).

Why drink water when you are sick?When you have certain symptoms ofdisease or illness, it is especiallyimportant to drink water and otherclear liquids. Fever, vomiting, anddiarrhea cause water loss and putpeople at risk for dehydration.Drinking water or other liquids canreplace the fluids lost through thesesymptoms and help regulate bodytemperature. If you have a cold, drink-ing water can help loosen mucus andcarry away the debris of infection.

How to get an adequate amount ofwater a day There are many tips toincrease your water intake. Sometips include carrying a squeeze bottlefilled with water, eating water-richfruits and vegetables, and takingdrinks from the water fountain.

Anutrient that is involved with all body processes is water. Water

makes up the basic part of the blood, helps with waste removal,

regulates body temperature, and cushions the spinal cord and joints.

Water makes up more than 60 percent of body mass. Water carries nutrients to

all body cells and waste products from the cells to the kidneys. Water leaves the

body in the form of perspiration and urine.

What to Know About Water

healthmh.com/healthful_foods LESSON 25 • Choosing Healthful Foods 289Photodisc/Getty Images

1. What are signs ofdehydration?

2. Water is whatpercent of bodymass?

Mini-Review

Apanel of nutrition information required on all processed foods regulated by the Food

and Drug Administration (FDA) is a food label. A food label is required by law to

include the following elements: name of the food; net weight or volume; name and

address of manufacturer, distributor, or packager; ingredients; and nutrient content.

What to Know About Food LabelsNutrition facts The title of the infor-mation panel that is required on mostfoods is called the nutrition facts.

Serving size The listing of the amountof food that is considered a serving iscalled the serving size. Look carefullyat the amount listed for the servingsize. The serving size may be smallerthan the amount you actually con-sume. The serving size listings on foodlabels are now uniform for similarproducts. The servings are determinedby the Food and Drug Administration

(FDA), not by the manufac-turer of the product.

Servings per container Thelisting of the number of serv-ings in the container or pack-age is called the servings percontainer. The number can bedeceiving. Suppose you drink abottle of juice. You mightglance at the label and see thenumber 90 next to the category“calories.” So, you might thinkthe bottle contains 90 calories.But, check the servings percontainer. If the bottle containstwo servings, you actually are consuming 180 calories.Multiply the calories andnutrients by the number ofservings per container to deter-mine the total number of calo-

ries and nutrients in a container orpackage.

Calories listing The listing of the num-ber of calories in one serving of thefood is called the calories listing.

Calories from fat The listing of thenumber of calories from fat in oneserving of the food is called caloriesfrom fat.

Percent Daily Value The portion of thedaily amount of a nutrient provided byone serving of the food is calledPercent of Daily Value. For total car-bohydrates, dietary fiber, vitamins, andminerals, your goal is to have the foodsyou eat each day add up to 100 per-cent. The Percent Daily Value is basedon dietary goals recommended formost adults and children over age four.

Notice that the footnote states thatthe Percent Daily Values are based ona diet of 2000 calories. Your recom-mended diet may consist of more orless than 2000 calories. Extremelyactive people may need an intake of2500 calories. Maximum recom-mended limits for total fat, saturatedfat, cholesterol, and sodium are listedfor both a 2000-calorie and 2500-calo-rie diet. Values for vitamins A and Cand the minerals calcium and iron arerequired on all food labels. Values forother vitamins and minerals may beadded but are not required by law.

290 UNIT 5 • Nutrition(tt)Aaron Haupt, Mark Steinmetz

Nutrition Facts

Amount Per Serving

% Daily Value*

Serving Size 1/2 cup (114g)

Calories 90

Total Fat 3g 5%

Calories from Fat 30

Servings Per Container 4

Cholesterol 0mg 0%Sodium 300mg 13%Total Carbohydrate 13g 4%

Protein 3g

Saturated Fat 0g 0%

Dietary Fiber 3g 12%Sugars 3g

Vitamin A 80% • Vitamin C 60%

Total Fat Less than 65g 80gSat Fat Less than 20g 25g

Cholesterol Less than 300mg 300mgSodium Less than 2,400mg 2,400mgTotal Carbohydrate 300g 375g

Dietary Fiber 25g 30g

Calories: 2,000 2,500

Calories per gram: Fat 9•Carbohydrate 4•Protein 4

Calcium 4% • Iron 4%*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Nutrition facts arerequired on most foods.

Along with nutrition facts, other information can be found on a food label. This

information may be included on the nutrition facts panel. Or, it may be found

elsewhere on the packaging. Included in this information is a listing of ingredients,

food additives, and other important facts.

How to Be Food Label Savvy

healthmh.com/food_labels

A food label is not required on freshfruits and vegetables, food served inrestaurants, fresh meats, foods invery small packages, foods sold byvendors, bakery and deli products,and coffee or tea.

Ingredients listing Almost all foodsmust have an ingredients listing. Theparts that make up the particularfood are ingredients. Ingredientsare listed by weight, beginning withthe ingredient that is present in thegreatest amount. This listing is not apart of the nutrition facts, but isfound elsewhere on the label.

Check the dates Information involv-ing dates may be included on the foodlabel. “Sell By” is the last date bywhich the product should be sold(although it can be stored past thisdate). “Best If Used By” is the date bywhich the product should be used to ensure quality. “Expiration Date”is the date after which the productshould not be used.

Food Health ClaimsHealthy A food product that claimsthe food to be “healthy” must be low infat, low in saturated fat, and no morethan 60 mg of cholesterol per serving.

Fat free A product that claims to be“fat-free” must have less than .5 g offat per serving.

Low fat A food that claims to be “lowfat” must have 3 g of fat, or less, perserving.

Lean A product that claims to be“lean” must have less than 10 g of fat,4.5 g of saturated fat, and no morethan 95 mg of cholesterol per serving.

Light A product that claims to be“light” must have one-third the calo-ries or no more than half the fat orsodium of the regular version.

Cholesterol free A product that claimsto be “cholesterol free” must have lessthan 0.5 mg of cholesterol and 2 g offat or less of saturated fat per serving.

free Any product that claims tobe fat, sodium, cholesterol, sugar, orcaffeine “free” must adhere to theguideline that the product has noamount or only a negligible amountof fat, cholesterol, sodium, sugar, orcaffeine.

Fresh Any product that claims to be“fresh,” must be raw, unprocessed,contain no preservatives, or neverhave been frozen or heated.

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LESSON 25 • Choosing Healthful Foods 291

Make theConnectionAds For moreinformation on how toevaluate foodproducts advertise-ments, see page 37 in Lesson 4.

Ingredients: Diced Tomatoes, Tomato Puree, High Fructose Corn Syrup, Salt, Extra Virgin Olive Oil, Dehydrated Onions, Dehydrated Garlic, Basil, Lemon Peel, Calcium Chloride, Dehydrated Red Bell Peppers, Citric Acid, Oregano, Modified Cornstarch, Natural Flavor

An ingredients listingmust be included onalmost all foods.

Less Any product that claims tohave “less” of a nutrient or of thenumber of calories of the regular ver-sion of a food product must have atleast 25 percent less of a nutrient orcalories than the regular version.

High Any product that claims tobe “high” in a particular nutrient,such as “high in calcium,” must sup-ply at least 20 percent or more of thepercent daily value of a particularnutrient per serving.

Food additives Food labels must listadditives. Substances intentionally

added to food are food additives.Food additives may add nutrients,flavor, color, or texture. They mayprevent spoilage or help foods agequickly. They also improve taste andappearance.

Foods may be enriched or fortifiedto add to the nutrient value. Anenriched food is a food in whichnutrients lost during processing areadded back into the food. A fortifiedfood is a food in which nutrients notusually found in the food are added.For example, some orange juice prod-ucts are fortified with calcium.

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292 UNIT 5 • Nutrition(tr)Jules Frazier/Getty Images, (others)Matt Meadows

Analyzing Influences on Health: Comparing Food LabelsThe front of a food package may boast that the food is good for you. The only way to tell for sure,though, is to read the nutrition facts. While few foods are all good or all bad, comparing nutrition factson food labels can help you to make healthy choicesabout what you eat.

1 Identify people and things thatmight influence you. Study bothnutrition facts labels below. Label 2 is from a package of chocolate-chipcookies. Label 1 is from a package of oat-and-honey granola bars.

2Evaluate how the influence

might affect your health

behaviors and decisions.

Note the serving size for each

food. Be sure to compare

nutrition facts for the same

amount of each food.

4Compare the Percent

Daily Values for dietary

fiber and sugars.

Generally, foods that are

high in fiber and low in

sugar are more healthful.

3 Take special note of thesaturated fat content of thetwo foods. Choose the foodwith the lower percent (%) dailyvalue. Eating too much fat in yourteens can lead to high cholesteroland other health problemswhen you’re older.

5 To practice comparing foodlabels, answer these questions.Compare one cookie to onegranola bar. Which product has moresaturated fat? Which product has moresugar? Which product has more caloriesper serving? Notice that a serving on the granolabars label is defined as two bars. Would theanswers to any of the above questions change ifyou compare two granola bars to one cookie?

6Choose positive influences on health and

protect yourself from negative influences

on health. Based on the answers to these

questions, which food would you choose and why?

Learning how to comparefood labels helps youmake food choices.

25STUDY

GUIDE

k Key Terms ReviewComplete these fill-in-the-blank statements with the lesson Key Terms on the left. Do not write in this book.

Recalling the Facts

1. A is a substance in food that helpswith body processes.

2. A is a unit of energy produced byfood and used by the body.

3. A is a nutrient that is needed forgrowth and to build, repair, and maintainbody tissues.

4. are the building blocks that makeup proteins.

5. A is a nutrient that is the mainsource of energy for the body.

6. is the part of grains and plant foodsthat cannot be digested.

7. are supplements that containextracts or ingredients from plants and donot have to be proven safe by the FDA.

8. Soy and whey in pre-made energy drinks orpowders are the forms in which areusually found.

9. A water-soluble or fat-soluble is a nutrient that helps the body use carbohydrates, proteins and fats.

10. A macro or trace is a nutrient thatregulates many chemical reactions in thebody.

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amino acidscaloriecarbohydratefiberherbal supplementsingredientsmineralnutrientnutrition proteinprotein supplementsvitamin

11. What function does saturated and unsatu-rated fat play in our diet?

12. What required elements can be found onfood labels?

13. What are examples of macro minerals andtrace minerals and which is more important?

14. Why should people drink water when theyare sick?

15. Why do you need foods and beverageseach day that are sources of water-solublevitamins?

16. What is the difference between a completeprotein and an incomplete protein?

17. What are some common symptoms ofdehydration?

18. How many amino acids are essential?

Critical Thinking 19. Why is it important to eat a well-balanced

meal?

20. Discuss why it is important to limit intake of trans-fatty acids and saturated fats.

21. Explain why teens should not take creatine in order to improve muscularstrength.

22. How much water do people lose dailythrough normal body functions?

Real-Life Applications23. How can one determine the calories in a

product?

24. Name three foods that are high in satu-rated fats that can be found in your schoolcafeteria.

25. What are foods that you can add to yourdiet to increase dietary fiber?

26. What questions should you ask whilereviewing an herbal supplement product?

LESSON 25 • Study Guide 293(t to b)Photodisc/Getty Images

Visit healthmh.com/study_guide for more review questions.

ActivitiesResponsible Decision Making27. Journal During sports practice at school,

you feel dizzy and weak. Write a response tothis situation. Refer to the ResponsibleDecision-Making Model on page 61 for help.

Sharpen Your Life Skills28. Practice Healthful Behaviors Use

page 286 to evaluate your vitamin intake.After you complete your analysis, write aone-page paper on your findings.