Study Guide: Important Nutrition Facts and Vocabulary

Transcription

1 Study Guide: Important Nutrition Facts and Vocabulary Nutrition Facts A. Key Nutrition Concepts: 1. We cannot live without nutrients from foods and beverages. 2. All nutrients can be categorized into six areas (listed under B). 3. Some nutrients yield energy (calories) - Energy-yielding nutrients. 4. Some nutrients do not provide energy, but are necessary for our body to function. 5. My Food Plate is a graphic depicting food groups that help us get the nutrients we need. 6. Nutrient-dense foods are foods that contain the most nutrition for the calories they provide. Example: Baked potatoes are more nutrient dense than potato chips because you get more nutrients for fewer calories. Tip: Nutrient-dense foods are usually less processed and closer to their natural state. They do not have a lot of added fat or sugar. B. There are six Categories of Nutrients 1. Carbohydrates 2. Proteins 3. Fats 4. Vitamins 5. Minerals 6. Water C. Energy-yielding Nutrients: Nutrients that Supply Energy (Calories). 1. Carbohydrates (starch and sugar) 2. Proteins 3. Fats D. Nutrient Categories that do not Supply Energy (Calories) but Help our Body Function. 1. Vitamins 2. Minerals 3. Water E. Carbohydrates (starch, fiber and sugar) 1. Starch a. Primarily in Grain and Vegetable food groups. b. The body breaks down starch to sugar. 2. Fiber a. Processing foods often removes the fiber content. Example: Whole wheat is made into white flour by grinding and removing the bran. b. Fiber is classified under carbohydrate, but it is not energy-yielding. Most of the fiber you eat cannot be digested so your body cannot get calories from it. c. Making half of our Grains Group choices as whole grains helps us get fiber in our diet. 3. Sugars

2 a. Natural sugars are found primarily in foods in the Fruit and Dairy Group. Milk contains the sugar lactose. Some people have trouble digesting lactose and they are lactose-intolerant. b. Added sugars are often found in processed food. Look on the food label for terms like sugar, high-fructose corn syrup and brown sugar. c. Trivia: Soda is the #1 source of added sugar in the American diet. F. Proteins 1. Essential for building and repairing the body. 2. Most of the protein in our diet comes from foods in the Meat & Bean and Dairy Groups. a. Individuals who do not eat meat can get their proteins from beans. That is why the food group is called Meat & Beans. b. The term Meat in the Meat & Beans Group refers to many animal sources of protein. This includes beef, pork, chicken, turkey, deer, eggs and fish. c. The term Beans includes dried beans such as kidney beans and all types of nuts and seeds. G. Fats 1. We need a small amount of healthful fat in the diet. Most Americans eat more than the recommended amount of fat. 2. Foods from the Fruit Group and Vegetable Group are, in general, naturally low in fat. Fruits contain no fat. Most vegetables, with the exception of avocado and olives for example, have very little fat (unless you add it in cooking or at the table). 3. Foods from the Meat & Bean Group and the Milk Group contain the most fat. Making the lowest fat choices within these food groups will help control the fat content of the diet. 4. Some types of fat are better for us than others. a. Unsaturated fats (example: olive oil and fish oils) are fats that are liquid at room temperature and keep our heart healthy. b. Saturated fats (example: butter and beef fat) are fats that are solid at room temperature. They should be limited in our diet to reduce risk of heart disease. c. Trans Fat are formed when liquid oils are made into solid fats like shortening and hard margarine. Trans fat can be found in some processed foods such as crackers, cookies, snack foods, fried foods and baked goods. Trans fats in the diet increase the risk for heart disease. d. Food labels also list dietary cholesterol. This is a waxy substance that is found in animal products in our diet (such as egg yolks, butter, beef). 5. Fats in our diet provide twice as many calories (per gram) as compared to proteins or carbohydrates. That is why we sometimes say a food high in fat (example: fried food) is fattening. H. Vitamins 1. Important for tissue building/repair and regulating body processes. Vitamins do not contain energy, but some vitamins help the body USE the calories from food. 2. There are 13 vitamins. Every food group contains some vitamins, but no food group contains every vitamin. 3. There are many vitamins, but only two are required on food labels: Vitamin A and vitamin C. Foods containing Vitamin A and C are found primarily in the fruit and vegetable groups. I. Minerals

3 1. Nutrients such as calcium, iron and zinc; some regulate body processes while others become part of body tissues, such as bones. 2. Minerals are found in all food groups. Unprocessed foods, such as whole grains, have more minerals than processed foods. 3. There are many minerals. The two minerals required on food labels are calcium and iron. Calcium helps build strong bones. Iron helps red blood cells carry oxygen around the body. J. Water 1. We get water from beverages and food. 2. We lose 1-2 quarts a day through sweat, breath, urine, etc. 3. Foods that are heavy (such as fruits) have much more water than foods that are light (bread). 4. Our body can use more of the water in drinks with lower sugar content. When we drink a high sugar beverage, our body needs water to dilute the sugar in our stomach. That is why it sometimes makes us thirstier when we drink high sugar drinks. K. Energy 1. Body fat is how our body stores the calories from food until we need energy. The calories stored in body fat come from all the energy releasing nutrients (fat, carbohydrate, protein and alcohol). 2. Balancing our food intake with the energy our body needs (for growth and physical activity) helps us have the right amount of body fat. 3. Our body needs some body fat to keep us warm and protect our vital organs. It is not healthy to have too little or too much body fat. L. Physical Activity 1. Physical activity is any action that uses your muscles to move your body. All movement counts, including activities such as playing tag and mowing the lawn. 2. Physical activity helps build muscle and keeps your bones healthy. 3. Physical activity increases your need for energy (calories) and water. You lose water just from breathing hard. Even more is lost if you sweat. 4. Kids and teens should be physically active at least minutes a day, preferably all days of the week. Some of your activity each day should last minutes and include moderate to vigorous activity. Your heart will beat faster, you will breath harder and you may begin to sweat. Vocabulary Calcium: A mineral needed by the body to, among other things, maintain bones and teeth. Calories (Food energy): The amount of energy that is in a food. Calories also refer to a measure of the amount of energy the body needs. Carbohydrates: Essential nutrients that are the body s main source of energy. Carbohydrates include starches, fiber and sugar. Cholesterol: A waxy substance made by the liver. We hear about two kinds of cholesterol: Dietary cholesterol and blood cholesterol. Dietary cholesterol is in foods that come from animals. Blood cholesterol refers to the amount of cholesterol in your blood. Your body makes blood cholesterol and it also comes from the food we eat. Blood cholesterol helps build and repair your body s cells, but too much can clog your blood vessels. Many factors beyond dietary cholesterol (like saturated fat) may raise blood cholesterol.

4 Dietary fiber: Parts of a plant that cannot be digested. Fiber in your diet moves all the way through the intestines, collecting debris and helping food move through your system. Fat: A nutrient that supplies energy, promotes healthy skin and growth and is a carrier of certain vitamins. Fluids: All the liquids and water in beverages and foods. Thirst and normal drinking behavior, especially drinking beverages with meals, are usually adequate to meet the body s need for liquids. People need to drink more when it is hot and during vigorous physical activity. Iron: A mineral nutrient that helps build and renew the part of red blood cells (called hemoglobin) that carries oxygen to cells. Milk Products: Milk and foods made with milk, such as yogurt and cheese, are sources of calcium. Adolescents have a critical need for calcium during the growth spurt and until they become adults. All calcium-rich food sources can help bones grow. Low-fat and fat-free milk are recommended in the diet because they are lower in saturated fat and calories. Minerals: Nutrients such as calcium, iron, and zinc; some regulate body processes while others become part of body tissues. Nutrient-Dense Foods: Nutrient-dense foods provide high amounts of vitamins and minerals and are lower in calories than similar types of foods. Example: Baked potatoes are more nutritious than potato chips because you get more nutrients for fewer calories. Tip: Nutrientdense foods are usually less processed and closer to their natural state. They do not have a lot of added fat or sugar. Making nutrient-dense food selections within the five food groups helps you get the nutrition your body needs to grow without getting too many calories. The nutrient-dense or "nutritionally rich" food categories include: Brightly colored fruits and 100% fruit juices Vibrant colored vegetables and potatoes Whole, fortified and fiber-rich grain foods Low-fat and fat-free milk, cheese and yogurt Lean meat, poultry, fish, eggs, beans and nuts Nutrients: The substances found in foods that nourish your body. Nutrients should come primarily from foods. Nutrition Facts Panel: The box on a food label that shows the serving size, servings per container, calories and key nutrients. Oils: Forms of fats that are liquid at room temperature. Oils, such as vegetable oils, are higher in unsaturated fats and lower in saturated fats than solid fats. Physical Activity: Any action that uses your muscles to move your body. Physical activity includes activities of daily living like taking the stairs instead of the elevator, playing outside and walking to school. Protein: An essential nutrient that helps your body grow, repair itself and fight disease; it can also provide energy if needed. Saturated Fats: Fats that are solid at room temperature, such as the fat in meats, poultry skin and foods such as cheese. Saturated fats increase blood cholesterol levels and the risk of heart disease. Sodium: A mineral that is a component of salt. (Salt is 40% sodium and 60% chloride.) For some people, too much sodium in their diet raises blood pressure. Sugars: The form of carbohydrates that usually tastes sweet. There are many forms of sugars; their names often end in -ose, as in sucrose (table sugar), lactose (milk sugar) or fructose (fruit

5 sugar). Sugars can be naturally occurring (fruits and milk) or added (example: high-fructose corn syrup). Trans Fats: Trans fats are formed when liquid oils are made into solid fats such as shortening and hard margarine. Trans fats can be found in some processed foods such as crackers, cookies, snack foods, fried foods and baked goods. Trans fats in the diet increase the risk for heart disease. Unsaturated Fats: Fats that are liquid at room temperature, such as the fat in vegetable oils, nuts, fish and olives. Vitamins: Nutrients that do not provide energy (calories) or build body tissue, but help regulate body processes. Vitamin A: A nutrient that promotes growth and healthy skin and hair. It also helps the body resist infections, and helps eyes adjust to darkness. Vitamin C: A nutrient that helps our body fights germs and heal if we have a cut. It is also important in helping to keep gums healthy. Water: A critical nutrient that is a fluid. Water is the most common substance in the body. Without water, the body does not function properly. Water can be obtained through food and beverages. Whole Grains: Whole grains contain the entire grain kernel: the bran, germ and endosperm. Examples include foods such as cereals, breads, pasta or foods that contain the following: whole wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal and brown rice. My Food Plate recommends you choose whole grains for half of your grain choices.

6 Nutrition Facts Worksheet 1. What are examples of nutrient dense foods? 2. What are the six Categories of Nutrients? What do energy-yielding nutrients provide? 4. List three energy-yielding nutrients: List three nutrients that do not yield energy (calories): What are two general types of carbohydrates? What food groups are sources of starch and fiber? What two food groups are major sources of protein? Circle the type of fat that is better for us: Unsaturated fat: fats that are liquid at room temperature (example: olive oil and fish oils) Saturated fat: fats that are solid at room temperature (example: butter and beef fat) Trans fat: a type of fat that forms when liquid oils are made into solid fats like shortening and hard margarine. 10. What are the two vitamins required on all food labels? What are the two minerals required on all food labels? Circle any statements that are true about water: a. We get water from beverages and food. b. We lose 1-2 quarts a day through sweat, breath, urine, etc. c. Foods that are heavy (such as fruits) have much more water than foods that are light (such as bread). d. Our body can use more of the water in drinks with lower sugar content.