1. 2 micronutrients because vitamins and minerals are nutrients needed in tiny amounts, they are...

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Micronutrients

Because vitamins and minerals are nutrients needed in tiny amounts, they are known as micronutrients.

Vitamins

Micronutrients that help control body processes and help your body release energy to do

work.

Term to Know

Vitamins don’t contain calories, so they don’t provide energy.

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Micronutrients

Vitamins are classified in two ways:

Fat-soluble vitamins (including A, D, E, and K) can be stored in the body.

Water-soluble vitamins (including C and B complex) are not stored in your body.

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Micronutrients

Some vitamins and minerals exhibit antioxidant properties.

Antioxidant

Substances that protect body

cells, including those of the

immune system, from damage.

Term to Know

They protect cells from injury and reduce the risk of cancer, heart disease, and premature aging.

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Micronutrients

Minerals such as calcium, potassium, sodium, and iron, help your body function.

Minerals

Substances that the body cannot manufacture but that are needed

for forming healthy bones

and teeth and for regulating many

vital body processes.

Term to Know

Like vitamins, minerals do not contain calories or supply your body with energy.

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Micronutrients

Calcium, potassium, and sodium are minerals that are classified as electrolytes.

Electrolytes help maintain normal heart rhythm and control the body’s fluid balance.

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Micronutrients

Minerals help your body function.Calcium helps build and maintain strong bones.Potassium aids in normal muscle contractions and in the sending of nerve impulses that control the movement of muscles.Sodium helps maintain the fluid balance inside and outside cells and helps nerve impulse transmission.Iron is part of the hemoglobin in red blood cells, which carry oxygen from the lungs to all cells.

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Water

Drinking water is essential for these reasons:

It regulates body temperature.

It carries nutrients to cells.

It aids in digestion and elimination.

It is key to many bodily chemical reactions.

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Phytonutrients

A simple plant-based food may contain several hundred phytonutrients.

Phytonutrients

Health-promoting substances

found in plant foods.

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Dietary Supplements

Vitamins and minerals are available in dietary supplement form.

Dietary supplement

A nonfood form of one or more

nutrients.

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The Foods You Eat

Foods that are good for you can also taste good.

There are easy-to-use tools that can help you determine if your food choices are nutritious.

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Dietary Guideline for Americans:

The Dietary Guidelines for Americans identifies ten guidelines for healthy-eating and living, the ABCs of good health:

A im for fitness

Build a healthy base

Choose sensibly

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Dietary Guideline for Americans:

Aim for fitnessAim for a healthy weight.Be physically active each day.

Build a healthy baseLet the Food Guide Pyramid guide your food choices.Choose a variety of grains daily, especially whole grain.Choose a variety of fruits and vegetables daily.Keep food safe to eat.

Choose sensiblyChoose a diet that is low in saturated fat and cholesterol and moderate in total fat.Choose beverages and foods to moderate your intake of sugars.Choose and prepare foods with less salt.Avoid alcoholic beverages.

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Food Guide Pyramid

A visual guide to help make healthful food

choices.

Term to KnowThe Foods You Eat

The Food Guide Pyramid shows a range of servings for the different food groups you need to eat each day to achieve and maintain good health.

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The Food Guide Pyramid

The recommendations in the Food Guide Pyramid are based on Dietary Reference Intakes (DRI).

Dietary Reference

Intakes (DRI)

Daily nutrient recommendations for healthy people of both genders and different age

groups.

Term to Know

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This Pyramid is referred to in the Dietary Guidelines for Americans.

Meat and Beans Group2–3 servings

Fats, Oils, and SweetsUse sparingly.

Milk Group3–4 servings for teens2–3 servings for adults

Vegetable Group3–5 servings

Grains Group6–11 servings

Fruit Group2–4 servings

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For good nutrition:

Try to stay within serving ranges for each food group.

Eat at least the minimum number of servings to get enough nutrients.

Control portion sizes. When you feel full, stop eating.

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Nutrition Facts

By reading the Nutrition Facts panel, you can compare different food products, make wise choices, and get an idea of what and how much you are consuming.

Nutrition Facts panel

Provides a thumbnail

analysis of a food’s calories

and nutrient content for one

serving.

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Developing Healthful Eating Habits

Good nutrition comes from an eating plan that has variety, moderation, and balance.

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Breakfast is important for these reasons:

Breakfast replenishes your body’s energy supply. Breakfast replenishes your body’s energy supply.

Breakfast improves your physical and mental performance.Breakfast improves your physical and mental performance.

Breakfast is important for maintaining a healthy weight.Breakfast is important for maintaining a healthy weight.

Breakfast may help you avoid overeating later in the day.Breakfast may help you avoid overeating later in the day.

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A healthful eating plan includes nutritious snacks that provide extra energy and nutrients.

When choosing snacks, select whole-grain products, fruits, and vegetables.

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Keeping Food Safe to Eat

Handling and preparing food safely will prevent foodborne illness.

Foodborne illness

Illness that results from

consuming food contaminated with disease-causing organisms, the poisons they produce, or chemical

contaminants.

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To prevent cross-contamination, wash your hands, cutting boards, and countertops with hot, soapy water before and after food preparation.

Cross-contamination

The spreading of bacteria or other pathogens from

one food to another.

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Follow these food safety guidelines to prevent foodborne illnesses:

CleanClean SeparateSeparate CookCook ChillChill

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Food for Performance Fitness

There are two key factors to achieving high performance fitness levels:

Appropriate physical training

Eating wisely

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Proper sports nutrition begins before the competitive event with the pre-event meal.

The pre-event meal should consist primarily of foods high in complex carbohydrates.

Pre-event meal

The last full meal consumed prior

to a practice session or the

competitive event itself.

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When participating in day-long events it is important to eat at intervals to renew energy and rehydrate throughout the day.

Choose foods that have complex carbohydrates. Drink plenty of fluids to replace those lost through perspiration.

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Following a high-intensity workout or competition, you need to eat foods that will promote restoration.

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There are three phases to post-event eating:

Phase 1: Drink FluidsPhase 1: Drink Fluids

Phase 2: Have a SnackPhase 2: Have a Snack

Phase 3: Eat a MealPhase 3: Eat a Meal

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Risks of Supplements

Ephedrine may lead to heat-related injury, heart problems, and even death.

Ephedrine

A compound that increases the

rate at which the body converts

calories to energy.

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Creatine is especially risky for teens because the long-term effects on growth and development are unknown.

Creatine

A supplement that increases muscle size

while enhancing the body’s ability to use protein.

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Androstenedione has serious health risks. Its use may increase the risk of heart disease.

Androstenedione

A chemical agent that aids the body in its production of

testosterone.

Term to Know

1. 2 micronutrients because vitamins and minerals are nutrients needed in tiny amounts, they are...

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