bell work: answer questions : 1, 2, 8, 9, 15, & 22-27 on page 216-217
TRANSCRIPT
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Bell work:
• Answer questions : 1, 2, 8, 9, 15, & 22-27
• On page 216-217
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CHAPTER 8
NUTRITION
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Reasons why the body needs nutrients:
• Regulate bodily functions
• Promote growth
• Repair body tissue
• Obtain energy
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Nutrients• There are 6 categories of nutrients:
• Carbohydrates, fats, protein, water, minerals, vitamins
• ONLY THREE OF THESE PROVIDE YOU WITH ENERGY: FAT, CARBS, AND PROTEIN.
• Metabolism- the rate at which your body burns energy. calories= energy
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CarbohydratesThe body’s main energy source. •They are divided into 2 groups: a. simple carbs (sugars)(ex: cookies, candy, soda, fruit and milk) and
– B. complex carbs(starches)(ex: bread, rice, pasta, cereal)
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• Simple carbs= quick energy, used quickly. (limit amount)
• Complex carbs=longer energy, take longer to break down (get more especially if they are whole grains)
• GOOD CARBS VS. BAD CARBS
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FIBER
• Fiber is a complex carb that is found in plants and helps to clean out the system because it is not digested (also called roughage)
• Diets high in fiber can prevent constipation, reduce the risk of colon cancer, and help prevent heart disease.
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CARBOHYDRATES
• It is recommended that about 55% of your calories come from carbs.
• Carbs are converted into glucose a major provider of energy for your body.
• Extra glucose is stored as glycogen until it is needed.
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• http://www.youtube.com/watch?feature=player_detailpage&v=mue6z0igQIU
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F
A
T
S
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Fats• Fats supply your body with energy,
form cells, maintain body temp., and protect your nerves.(both)
• Unsaturated fats- a. come mostly from plant products. B.They can actually help fight heart disease. (c. liquid at room temp)
• Saturated fats- a.come mostly from animal products. B.Too much can lead to heart disease. (c. solid or semisolid at room temp)
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Fats• Cholesterol- waxy fatlike substance
that comes from animal products. Not needed in the diet.
• Some is needed so you can make cell membranes, nerve tissue, hormones and substances that help digest fat.
• Too much can cause arteries to become blocked
SATURATED VS UNSATURATED FATS
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Trans Fats
• Trans fats- are formed by adding hydrogen to vegetable oils. Help preserve items so they last longer
• Compared to saturated and unsaturated fats they are not a good choice because:– Transfats have many of the negative health
effects of saturated fats but few of the positives of unsaturated fats
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PROTEIN
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Protein
• Nutrients that contain nitrogen in addition to hydrogen, carbon and oxygen.
• The most important role of protein is to grow and repair body tissue.
• Are made of smaller substances called amino acids. There are 20 amino acids. The 9 your body can not make are called essential amino acids and must be supplied through the diet.
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Complete and Incomplete Protein
• Complete protein- contain all 9 essential amino acids. (animal sources)
• Incomplete protein- missing one or more essential amino acids. (plant products)
• Vegetarians must mix their plant products to make a complete from the incomplete. Ex: beans(incomplete) and rice(incomplete)= complete protein meal
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PROTEIN
NUTRITIONIST RECOMMEND THAT YOUR GET ABOUT 10-35% OF YOUR CALORIES FROM PROTEIN
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SECTION 2
VITAMINS, MINERALS AND WATER
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VITAMINS
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Vitamins• Vitamins are nutrients that are made by
living things, are needed in small amounts, and help in chemical reactions in the body.
• There are 2 classes of vitamins:– Fat soluble- dissolve in fatty material.
(A, D, E, K) These can be stored in the body and can build up to toxic amounts
– Water soluble- dissolve in water (vit. C and all B vitamins) are not stored in the body
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Vitamins
• Antioxidants- vitamins that help protect healthy cells from damage caused by aging and from certain types of cancers. (vitamin E and C)
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MINERALS
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Minerals
• Minerals are nutrients that your body needs in small amounts. They occur naturally in soil and rocks
• You need seven minerals: calcium, sodium, potassium, magnesium, phosphorus, chlorine, and sulfur.
• Supplements are usually not needed if you are eating from the MyPyramid plan.
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Minerals
• Lack of enough iron can lead to a disorder called anemia.
• Lack of enough calcium can lead to osteoporosis or brittling of the bones
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WATER
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Water• Water is essential for life. Nearly all of the
body’s chemical reactions, including those that produce energy and build new tissues take place in a water solution.
• Plays an important role in homeostasis- balance in the body.
• Water contain sub. called electrolytes which regulate many processes in the cells
• To prevent dehydration drink enough water. (10-14 cups per day)
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Section 3Guidelines for healthful eating
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Section 3Guidelines for healthful eating
• The Dietary Guidelines for Americans is a document that provides information to promote health.
• Helps you make smart food choices, balance food intake with physical activity, get the most out of the calories you consume, and handle food safely.
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• Making smart food choices includes eating a variety of foods.
• You should choose foods that are nutrient dense.
• Physical exercise is important also. (teens 60 minutes most days)
• Handling food properly is also important. (pg 211)
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MyPyramid Plan
• This groups food according to types and indicates how much of each type should be eaten daily for healthy diet.
• It differs with a person’s age, sex and activity level.
• Consist of colored bands that represent the food groups and stair steps that represent physical activity.