Science 14 Unit C: From Life to Lifestyle

WEBB 2014

Chapter 10 Food for Life

WORKBOOK

Name: _____________________________

Test Your Nutrition Know-how There are many myths about food and diets. Take the quiz that follows to see how much you know about nutrition. • Circle the letter T if the statement is true, or circle the letter F if the statement is false and correct

each false statement

T F 1. The job of the digestive system is to break down carbohydrates, proteins, and fats into forms that the body can use.

T F 2. You lose water from your body every day.

T F 3. You can determine the nutrients that a packaged food contains by reading the food label.

T F 4. You can obtain some of the water you need every day from soups, juices, and herbal teas.

T F 5. All malnourished people are underweight.

T F 6. Carbohydrates are fattening.

T F

7. If you want to gain weight you should eat high amounts of protein.

T F 8. A vegetarian diet has some health benefits.

T F 9. It is all right to skip meals if you are too busy to eat.

T F 10. Teenagers need to drink only 1–2 glasses of milk each day.

T F 11. You should eliminate fat from your diet.

T F 12. You can help control a build-up of fatty deposits on your arteries by limiting the amount of fat in your diet.

T F 13. Whole grains are an excellent source of carbohydrates.

T F 14. Everyone has the same daily nutritional requirements.

T F 15. According to the Canada’s Food Guide, it does not matter how many servings you eat of

each food group every day.

10.1 – Assessing Nutrients p. 1 98

Nutrition is a branch of science studying foods and how bodies use them.

Nutritionist study the food needs of humans and other organisms. They develop daily nutrient requirements.

Nutrients are substances found in foods which provide the body with nourishment. Health is maintained in an organism when a mixture of foods and drinks are taken and have enough nourishment and energy in them for the body to maintain its cells, tissues, organs, as well as supporting growth and development.

Malnutrition is when essential nutrients are missing from a diet. Malnourished people suffer high levels of sickness and disability, have shorter life spans, and may not grow properly or suffer brain damage.

Nutrients We Need (p. 200)

Carbohydrates → in form of sugar and starch. The primary energy source of the body.

Proteins → build tissue, regulate chemical activity, and supply energy when carbs or fat are missing.

Fats → stored in body as an energy source when carbs are low or missing. Vitamins → organized according to whether absorbed in fat or water. Vitamins A, D, E and D are in foods containing fats. Vitamins B and C are soluble in water.

Minerals → help carry out life functions. Calcium, phosphorus, magnesium, iron and iodine are examples.

Water → essential for life because it’s used in all life functions. Water balance is key: in = out.

Diagnostic Tests for Nutrients (p. 201) • Biuret solution – proteins • Benedict solution - glucose (sugar) • Brown paper – fats • Iodine solution – starch

Discuss CYU – p. 203 #1-4

Nutrient Summary Worksheet

Study the following table that lists essential nutrients, their functions, and the effects of deficiencies of each nutrient. • In the first column, list as many food sources as you can for each nutrient.

Alternatively, you may sketch examples of foods. Use page 200 in your textbook if you need help.

Nutrient and Food Source Function Effects of Deficiency Carbohydrates Example: whole-grain pasta

• sugars supply instant energy

• fibre helps move food through digestive tract

• lack of energy • weight loss

Proteins

• build and repair tissue • regulate chemical

activity • provide energy only

when carbohydrates and fats are not available

• lack of energy • slowed growth • weakened immune

system • poor body function

Fats

• provide energy • insulate • absorb fat-soluble

vitamins • structural component of

nerve and brain tissue • enable cells to function

• lack of energy • weight loss

Vitamins

• help carry out life functions such as growth and reproduction

• poor body function

Minerals

• structural component of body tissues

• help carry out life functions

• poor body function

Water

• helps dilute and dispose of body wastes and toxins

• moves nutrients • controls body

temperature

• dehydration • hypothermia

10.2 – Analyzing Diets p. 204

Diet refers to the amount and type of food eaten daily. Mixed Diets (contains a wide variety of foods) are the best way to get all the nutrients the body needs. The Canadian Food Guide is a good example of this. Canada’s Food Guide recommends how many Food Guide Servings people should eat from each of the four food groups, plus a small amount of added oils and fats. It has five guidelines:

1. Eat a variety of foods 2. Eat a lot of whole grain cereals, breads, fruits and veggies. 3. Choose low fat dairy products, lean meats, and foods prepared with little to

not fat. 4. Be active. 5. Limit salt, sugar, alcohol, and caffeine.

The recommended number of servings is different for people at different stages of life (i.e. pregnant) and is different for males and females. The recommended number of Food Guide Servings is an average amount that people should try to eat each day. People who are at a healthy weight but need more food, such as those who are very active, should be encouraged to choose extra servings from the four food groups to continue to follow a healthy eating pattern that is lower in fat, sugar and salt.

RECOMMENDED NUMBER OF FOOD GUIDE SERVINGS PER DAY Children Teens Adults 2-3 4-8 9-13 14-18 Years 19-50 Years 51+ Years Girls and Boys Females Males Females Males Females Males Vegetables and Fruit 4 5 6 7 8 7-8 8-10 7 7 Grain Products 3 4 6 6 7 6-7 8 6 7 Milk and Alternatives 2 2 3-4 3-4 3-4 2 2 3 3 Meat and Alternatives 1 1 1-2 2 3 2 3 2 3

The eating pattern also includes a small amount (30 to 45 mL or about 2 to 3 tablespoons) of unsaturated fat each day.

Food Labeling – the only way to tell what nutrients are in packaged foods. We need to read labels to be educated as to what we are eating. Vegetarian Diets – a vegetarian is someone who chooses not to eat animal products. A vegan (strict vegetarian) eats no animal products (including cheese and eggs). Because of the lack of meat in their diets, vegetarians need to eat a variety of plants that provide protein. This kind of diet has the added benefits of high fiber and low harmful fats. The down side is low iron, calcium and vitamin B (which can be taken in vitamin supplements). Fad Diets – are current diet ideas about how or what people should eat, mostly to lose weight. An example is the Atkins Diet. This diet is high protein and low carb. Many athletes believe this is good, but they are lacking the energy that carbohydrates provide them. Too much protein is also dehydrating because it takes more water to eliminate the waste products from excess protein in the body.

Discuss CYU – p. 206 #1-6

10.3 – Digestive System: Mining the Nutrients p. 207

Read and Discuss p. 207- 209

Discuss CYU – p. 209 #1-3

Canada’s Food Guide Serving Sizes

Vegetarian Food Guide

To help you remember the main food groups in the vegetarian food guide, you may wish to use the following colors: • grain products — yellow • vegetables and fruits — green • calcium-rich foods — white • beans and alternatives — brown

Comparing Food Labels Activity

Use this chart to organize your information.

Nutritional Information

Food Label 1 Food Label 2 Food Label 3

Energy

Protein

Fat

Carbohydrates

Vitamins

Minerals

Daily Value

10.4 – The Role of Diet p. 21 0

Evaluate Your Choices

Your body depends on you to fuel it with a good balance of nutrients at regular intervals.

Choosing too many fats causes several problems

• your body has to work harder to digest fats • excess fats in your digestive system may throw up • high fats diets can cause fatigue and lack of energy • cholesterol from fatty foods blocks arteries • over time, fats cause weight gain

Skipping meals also causes problems.

• When you haven’t eaten for a long period of time, your blood sugar level are low • To conserve energy, your body and metabolism slow down • Results in feeling drowsy and be unable to concentrate

Discuss CYU – p. 211 #1-3

Complete Chapter 1 0 Review – p. 21 2 #1 - 1 1

Diet Crossword This puzzle is a cross between a crossword and a word search. • Read the clues below and circle the answers you find in the puzzle.

Hint: The words may be hidden in any direction, but they will always be in a straight line. • Use the words to complete the sentences that follow.

1. The branch of science that studies nutrients in foods is called _______________________ . 2. The banana diet is an example of a _______________________ diet. 3. You can become dehydrated if you consume too much _______________________ . 4. An example of a mixed diet is the ______________________________________

______________________________________ ________________________________ . 5. If you eat nutrients in excess of your needs, you may suffer from _____________________ . 6. Your body needs six essential ______________________________________ . 7. The amount and type of food a person eats is called a _______________________________ . 8. The primary source of energy for your body comes from ____________________________ . 9. Calcium and phosphorus are examples of ______________________________________ .

10. The easiest way to good nutrition is to follow a ________________________________ diet. 11. Butter, margarine, nuts, oils, and red meats are sources of ___________________________ . 12. Essential nutrients that are organized according to how they are absorbed are called

______________________________________ . 13. An example of a diet that is high in fibre and low in harmful fats is a ______________ diet. 14. Calcium and magnesium are examples of ______________________________________ .

Word Scramble Unscramble the letters to discover the terms from your study of diets and the processes of digestion. Use the descriptions as clues to help you.

Definition Scrambled Word Answer (a) control cholesterol by

limiting intake of (b) a food group in Canada’s

Food Guide (c) what happens when you

skip breakfast (d) part of nutrition

information on food labels (e) a process that teeth perform (f) part of analyzing a diet (g) the enzymes in saliva begin

this process (h) a chemical that breaks

down food during digestion (i) the villi help in this process

(j) a liquid in the mouth

SFAT UFSRIT and TEVGEBSLEA WOL DOBLO GSURA YERNEG ICCEMAHNAL IDEGNSITO UNEMRB FO RENVGSSI AIMCECHL IDEGSITNO ZEYNEM PBSOTARNIO LASIAV

(a)

(b)

(c)

(d)

(e)

(f)

(g)

(h)

(i)

(j)

Chapter 10 Review Questions 1. What do nutrients do for your body? (10.1)

2. Use a chart to list six essential nutrients your body needs to function well. Give a function for each nutrient. (10.1)

Carbohydrates •

•

Fats •

•

•

•

Proteins •

•

•

Vitamins •

Minerals •

Water •

•

•

3. What kinds of nutrition information can you find on a food label? (10.2)

4. Why is the term “diet” often misleading? (10.2)

5. How does your body process and use food? Describe what happens at each step. (10.3)

6. What three processes are involved in digestion? (10.3)

7. Use Canada’s Food Guide to develop a well-balanced diet to meet the needs of an active athlete for one day. Use a chart such as Figure 10.4 to organize your information. (10.4)

• Decide how many servings of each food group an athlete needs. Record your recommendations on the chart.

• List food items under each appropriate meal.

• Classify each food according to the food group it represents.

• Record the number of servings of each food.

• Total the number of servings from each food group.

• Compare the totals with your recommendations.

Meals and Snacks for a Day

Servings of Grain

Products

Servings of Vegetables &

Fruits

Servings of Meat &

Alternative Products

Servings of

Milk Products

Breakfast

Lunch

Dinner

Snacks

Total Servings

Recommended

Number of Servings

8. Use Canada’s Food Guide to analyze your diet over a weekend. (10.4)