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This set comes from the Nutrition Review document on Moodle.

nutrition

the science that relates the health and well-being of people with the food they eat

fuel for energy, proper growth, maintenance, and functioning

4 reasons why your body needs nutrients

grains, dairy, meat/nuts, fruits, fats, and vegetables

6 basic food groups

carbohydrates, proteins, fats, vitamins, minerals, and water

6 nutrients

carbohydrates, fats, and proteins

3 energy nutrients

glucose

carbohydrates form of energy

sugars, starches, and fibers

3 types of carbohydrates

starches

type of carbohydrate that should that should be the body's main energy source

60%

percentage of caloric intake that should come from carbohydrates

protein

make up every cell in the body and do the cell's work; without it, fatigue and fewer antibodies can result

20%

maximum percentage of calories that should come from protein

15%

ideal percentage of calories that should come from protein

fats

used as a source of energy, help to dissolve and store certain bodies, manufacture blood clots, manufacture hormones, and cushion the body and internal organs

saturated and unsaturated

2 main types of fat

saturated fat

solid at room temperature and known to increase cholesterol/risk of heart disease; found in baked goods and animal sources (meat and dairy)

unsaturated fat

good fat; found in olive oil, peanut oil, avocado, soy beans, margarine, and sunflower oil

HDL

high density cholesterol; good cholesterol

LDL

reduces blood flow to heart by sticking to blood vessel walls and forming plaque; increases risk of heart disease

60%

percentage of body weight that water makes up

water

no nutritional value but most important component in diet

water

brings nutrients to cells and waste to kidneys, is needed for chemical reactions in digestion, helps control body temperature, helps conduct heat efficiently and cools the body through sweat evaporating, and cushions the body and vital organs

Vitamin B, Vitamin C, and Folic Acid

3 water-soluble vitamins

water soluble vitamins

dissolve in water and can be excreted from the body

Vitamins A, D, E, and K

4 fat-soluble vitamins

fat soluble vitamins

stay in the body

minerals

essential to sustain life

iron

transports oxygen and makes use of it

iron deficiency

affects half of all people, especially children, teens, and women, and can lead to anemia (fatigue and weakness/bruising easily)

calcium

keeps bones and teeth hard and strong, and performs vital body functions, helping with muscle and heart contractions

osteoporosis

calcium deficiency; occurs more often in women than men; causes bones to become brittle

11-24

ages most important for calcium consumption

congestive heart failure

disease linked to excessive salt intake

9

calories of fat in 1 g

4

calories of protein in 1 g

4

calories of carbohydrates in 1 g

multiply

grams to calories

divide

calories to grams

calorie

a measure of energy found in food and the amount of energy your body needs

Eat a variety of foods, balance your diet with moderate physical activity, eat a diet low in saturated fat and cholesterol, eat plenty of fruits, vegetables, and whole grain products, choose a diet moderate in sugar and salt intake, and drink plenty of water.

recommendations/dietary guidelines

Eat regularly and don't skip meals, eat appropriate portion size, avoid concentration sweets, eat several small meals a day if possible, maintain a regular exercise program, and set reasonable, healthy goals.

healthy eating habits

yo-yo dieting

losing lots of weight and then gaining it all back quickly, then repeating the cycle

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