Name __________________________________________ PD ...



Name __________________________________________ PD _____ EVEN/ODD

Nutrition – Student Notes

Lesson 1

1. Nutrients –

2. Nutrition –

3. Portion size –

4. Moderation –

5. Digestion –

6. Obesity –

What is nutrition?

A. _____________ – substances in food that promote normal growth, maintenance, and repair in your body

1. The food you eat does affect your overall health

B. _____________ – is the study of how our bodies use the food we eat to keep us healthy

1. Affects the way your body carries out normal body functions, affects growth and the way the body heals and repairs itself

2. Quality of food – _____________ vs. _____________, natural food

C. Portion size – how much food you should eat

1. _______________ – eating too little food can lead to low energy, weight loss, poor growth, and death.

2. _______________ – eating too much food can cause excessive body fat

3. _______________ – weighing more than 20% above your recommended weight range

A. Obesity can increase your risk of many diseases and disorders, like cardiovascular diseases

D. Moderation – eating a little of many _______________ types of food for a balanced diet

E. ___________________ – the process of breaking down food into a form that your body can use for energy

1. Food is fuel

2. Food is broken down in the stomach and nutrients are absorbed into the blood stream in your small intestine. The nutrients are then taken to the cells of your body for energy.

Review Questions

1. Define nutrient.

2. What is moderation?

3. Why is it important to control your portion size?

Lesson 2

1. Carbohydrates –

2. Protein –

3. amino acids –

4. Fats –

5. Saturated Fat –

6. Unsaturated Fat –

7. Cholesterol –

8. Vitamins –

9. Minerals –

6 Classes of Essential Nutrients

1. _________________________ – their function is to give you energy to be active and aids in the elimination of waste

A. _______________ carbohydrates can be 1 or 2 sugars joined together, such as table sugar, honey, and fruits

B. _______________ carbohydrates consist of 3 or more sugars joined together

1. ________________ – complex carbohydrates found in rice, bread, and vegetables – broken down into simple carbohydrates

2. ________________ – complex carbohydrate found in whole-grain foods, such as brown rice and whole-wheat bread, fruits and vegetables, beans

a. Helps eliminate waste and keep your digestive system healthy

C. A _______________ amount of good carbohydrates are needed in our diets

2. __________________ – their function is to help heal the body and build body tissue, helps to build strong muscles

A. Proteins are made up of smaller parts called __________________

B. Your body breaks down the protein you eat into amino acids. Amino acids are ______________________________ that your body used to form new proteins.

C. Those proteins are used to ______________ and ______________ your tissues.

D. A medium amount of protein is needed in our diets

E. Sources – milk, fish, meat, beans, nuts, tofu, cheese, eggs

3. ___________________ – function – they are energy containing nutrients that provide stored energy, protect nerves, and help your body produce hormones.

A. __________________ Fat

1. solid at room temperature

2. found in animal products – cheese, butter, meats

3. too much saturated fat can contribute to heart disease

B. __________________ Fat

1. liquid at room temperature

2. found in plant products – avocados, olives, nuts

3. can reduce risk of heart disease

C. Fats help provide _______________ to our body by carrying and storing fat soluble vitamins

D. A small amount of fat is needed in our diets

E. _______________________________________________

1. Healthy form of fat

2. Found in fish – salmon, tuna, or swordfish

3. Good for your cardiovascular/circulatory system

F. _____________________________– used by the body to build cells, hormones, and protect nerve endings

1. produced in the liver and circulates in the blood

2. found in animal products

3. __________ – (high density lipoprotein) – good form of cholesterol, can help lower LDL levels

4. __________ – (low density lipoprotein) – bad form of cholesterol, build up can increase risk of heart attack or stroke

5. exercise helps prevent LDL build up

6. Ideally you want your cholesterol to be below __________

4. _____________________ – function – nutrients needed for normal growth and maintenance of body tissues, help body function properly by using energy provided by other nutrients

A. ______________ – healthy eyes and skin – carrots, sweet potatoes

B. ______________ – helps your body fight germs – OJ, broccoli

C. ______________ – aids in concentration, memory, and balance – fish, milk/milk products, eggs, meat

D. ______________ – strong bones and teeth – cheese, milk, yogurt, sardines

E. A small amount of vitamins are needed in our diets

F. 2 main types of vitamins

1. ___________________ – (A, D, K, E) stored and used later

2. ___________________ – (B, C) excreted through urine

5. _____________________ – function – growth and maintenance of the body, found in the earth’s crust

A. ________________ – strong bones and teeth (works with Vitamin D) – cheese, milk, yogurt

B. ________________ – necessary for healthy blood; prevents tiredness – spinach, blackeyed peas, red meat

C. __________________ – regulate blood pressure and controls the balance of fluids in the body, used in processed food for flavor or preservatives, too much can result in high blood pressure – salt

D. __________________ – regulate blood pressure – bananas

E. A small amount of minerals are needed in our diets

6. _________________ – essential for life! Function – help you digest your food and get rid of waste, helps your body transport the nutrients you get from other foods, helps your body keep a steady temperature (sweat)

A. More than ___________ of your body is made of water

B. Lose water when you perspire, go to the bathroom, and through respiration

C. Drink at least ___________ your body weight in ounces

D. ____________________________ – not having enough water/body fluids – can cause your body to not function properly

E. A person can only live ___________ days without water

F. Sources – water, milk, fruit, veggies, soups

Review Questions

1. What are the 6 essential nutrients?

2. What is cholesterol?

3. Why is water important?

Lesson 3

1. whole grains –

2. refined grains –

3. Nutrition Facts label –

4. Calories –

5. Metabolism –

6. % Daily Value –

7. Dietary Guidelines for Americans –

Eating for Life

1.

A. 5 different food groups

1. ________________

a. _________________ Grains - ___of your grains should be whole grains, whole grains contain the entire grain kernel ― the bran, germ, and endosperm

b. _________________ Grains – grains that are processed to remove the bran and germ, finer texture and has a longer shelf life, removes fiber, iron, and many B vitamins, often enriched (B vitamins added back after processing)

c. oats, white pasta, whole wheat pasta, white bread, whole wheat bread, cornmeal, white flour, white rice, brown rice, couscous, bulgar, barley, tortillas, pretzels, crackers

d. _____ oz equivalents each day– 1 oz = 1 slice of bread, 1 oz cereal, or ½ c cooked rice, pasta, or cereal

2. ___________________ – eat the rainbow with veggies

a. aim for a variety every day from all the subgroups

1. _________________ – broccoli, spinach, kale, lettuce

2. _______________________ – peppers, pumpkin, sweet potatoes, butternut squash, tomatoes

3. ________________ – peas, corn, potatoes

4. _______________ – black beans, kidney beans, chickpeas

5. other veggies – zucchini, green peppers, cabbage, cauliflower, mushrooms, celery, cucumbers, eggplant, avocado

b. _________________________ is best!

c. ____________ cups each day – 1 cup is 1 cup of raw or cooked vegetables, 2 cups leafy salad greens, or 1 cup 100% juice (stay away from juice cocktail)

3. __________________ – eat the rainbow with fruit – fresh or frozen is best!

a. apples, oranges, bananas, pineapple, cherries, grapes, grapefruit, kiwi, peaches, berries, melons, 100% fruit juice (stay away from juice cocktails)

b. ____________ each day – 1 cup is 1 cup raw or cooked fruit, ½ cup dried fruit, or 1 cup _________ juice

4. ___________________ – look for fat-free and low-fat dairy options

a. low fat milk, yogurt, cheese

b. some dairy has added sugar, be aware!! EX – chocolate milk

c. ________________ each day– 1 cup is 1 cup milk, yogurt, 1 ½ oz natural cheese (size of 2 dominos)

5. __________________________ – eat a variety of lean meat

a. meats – beef, ham, pork, lamb, venison

b. poultry – chicken, duck, goose, turkey

c. eggs

d. beans – also see veggies

e. seafood – finfish (salmon, tuna, white fish), shellfish - scallops, shrimp, crab, lobster

f. nuts and seeds – almonds, pecans, pistachios, sunflower seeds, pumpkin seeds (pepitas)

g. ___________ oz each day– 1 oz is 1 oz lean meat, poultry, seafood, 1 egg, 1 Tbsp peanut butter, ¼ cup cooked beans or peas or ½ oz nuts or seeds

6. _____________________

a. Be physically active for at least ___ minutes each day!!

2. Nutrition Facts Label

A. _________________________________ - a label found on the outside package of food and states the number of serving in the container, the number of Calories in each serving, and the quantity of nutrient in each serving

B. ______________________ – a measure of heat energy, the amount of energy in food

1. eat more calories than what you burn = ________ weight

2. eat less calories than what you burn = ________ weight

3. 1 pound = ______________ calories

4. _____________________ – how fast the body burns calories

a. the amount of calories used by the body depends on the amount of work the body does

5. _____ excess calories per day = _____ pounds of fat per year

6. _____fewer calories per day = _____1 pound of less fat per week

7. Excess calories are stored as _______

8. Calorie need depends on these factors

a. __________________

b. __________________

c. __________________

d. __________________

e. __________________

9. Calorie needs increase during the teenage years because of __________________

10. A gain or loss of weight depends on the _______________________________

C. Daily Value

1. Look at the % Daily Value of the nutrition facts to tell whether the food is a good source of a _________________

2. This section show what percentage of your daily need for each nutrient is met by the food

3. If the percentage for a given nutrient is 5% or less, the food is __________ in that nutrient

4. If the percentage for a given nutrient is 20% or more, the food is ______________ in that nutrient

5. Use this information to help you make ______________ food choices.

3. Guidelines for Good Nutrition

A. The Dietary Guidelines for Americans are a set of tips that help you practice good nutrition and form a healthy lifestyle

B. Aim to be _______________________________ each day

C. Choose _____________________________ by eating plenty of low-fat dairy products, whole grains, fresh fruits, and vegetables

D. store food _______________________

Review Questions

1. What is a calorie?

2. What is a metabolism?

3. List the 5 food groups.

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