Nutrition+Unit

Nutrition Definitions:

Vitamins/Minerals:

Vitamin A -- promotes use of calcium and phosphorus in bone formation, helps eyes adjust to darkness, keeps eyes moist Food source: milk, green veggies, carrots, deep orange fruits

Vitamin B1 -- appetite, prevents nervousness, changes glucose into energy Food source: whole grain, liver, yeast, nuts

Vitamin B2 -- produces energy from carbs, fats and proteins, keeps skin healthy Food source: milk, cheese, spinach, eggs, liver

Vitamin B6 -- essential to amino acid and carbohydrate metabolism Food source: wheat bran and wheat germ, liver, meat, whole grains, fish, and veggies

Vitamin B12 -- production of red blood cells and normal growth Food: animal products such as meat, fish, poultry, eggs, milk and other dairy

Vitamin C -- protects against infection, helps wounds heal, maintains elasticity and strength of blood vessels, promotes healthy teeth and gums

Vitamin D -- promotes absorption and use of calcium, essential for normal bone and tooth development Food: fortified milk, eggs, fortified breakfast cereal, sardines, salmon, beef, margarine, sun exposure (ultra violet rays)

Vitamin E -- may relate to transporting oxygen through blood and protects against blood cell destruction Food: vegetables, oils, nuts, seeds, and wheat germ

Vitamin K -- essential for clotting, assists in regulating blood calcium level Foods: spinach, broccoli, eggs, liver, cabbage, tomatoes, produced by intestinal bacteria

Water-soluble -- eliminated through urine Vitamins C, B1, B2, Niacin, B6, Folic Acid, and B12

Fat-soluble -- stored in the body's fatty tissue, liver, and the kidneys Vitamins A, D, E, K

Minerals - inorganic substaces that the body cannot manufacture but that act as catalysts, regulating many body processes Example: calcium, iron, sodium, zinc, fluoride, etc

Carbohydrates - starchesand sugars found in foods - simple or complex - simple are sugars found naturally in fruits, vegetables, and milk and complex are starches found in rice, grains, seeds and nuts

Calcium -- building material of teeth and bones, regulates body functions, heart muscle contraction, and blood clotting

Fats -- saturated fats are usually solid or semi-solid at room temperature

Sodium (salt) -- regulates transmission of nerve impulses (ex) table salt, soy sauce, milk, processed food No more than approximately 1500 mg a day is needed for a healthy body

Proteins - nutrients that help build and maintain body tissue (meat, peanut butter and cheese) Approximately 55-60 g of fat or less per day (depending on overall body weight)

Iron - part of the red blood cells, oxygen, and carbon dioxide transport - meat - shellfish and poultry

Macronutrients - majority of the diet used for energy and growth (carbs, proteins, fats)

Micronutrients - traces like vitamins and minerals (body only requires in small amounts)

Vegan - vegetarian who eats only food of plant origin

Ovo-lacto vegetarian - diet contains milk, eggs, vegetables

Lacto-vegetarian - diet contains milk and vegetables

Recommended Daily Allowance - RDA - average daily dietary intake needed to be a healthy individual

BMR - basal metabolic rate - the number of calories you burn - you burn calories even while you are sleeping

BMI - ratio of weight to height - better measurement of disease risk - body mass index

Eating Disorders (definitions):

3 Types of Eating Disorders: 1. Anorexia Nervosa 2. Bulimia 3. Eating Disorders Not Otherwise Specified (ED-NOS)

Anorexia Nervosa - do not eat enough to keep their body working properly - lose too much weight and become weak and unhealthy - exercise too much Bulimia Nervosa - often binge, eating a lot of food out of control, even if not hungry - people feel no control over their eating and purge (vomit) or excessive exercising Body image - viewing the body one way - thinking it is heavier than it really is Purge - vomitting food or using laxatives to rid the body of food

Medical consequences of eating disorders:

Anorexia - dizziness, heart problems, low blood pressure, low temperature and fainting spells hair and finger nails can become brittle and hair loss can occur depression feeling tired and cold stop of menstrual cycle due to lack of estrogen which can lead to osteoporosis and weak bones

Bulimia - electrolyte problems, irregular menstrual periods, dehydration, swollen face, sore throat, tooth decay, dry flaky skin, upset stomach, heartburn, constipation, depression, or weight fluctuations low potassium from vomiting can lead to serious heart arrhythmias and even death

FAT FREE/LOW FAT/LEAN AND EXTRA LEAN - worksheet

FREE

CALORIE FREE means fewer than 5 calories per serving FAT-FREE means less than 0.5 grams of fat per serving

LOW

LOW-SATURATED FAT is 1 gram or less per serving LOW-FAT is 3 grams or less per serving LOW-CHOLESTEROL is 20 milligrams or less and 2 grams or less aturated fat per serving LOW-SODIUM is 140 milligrams or less per serving LOW CALORIE is 40 calories or less per serving

Other words that mean "low" include LITTLE, FEW AND LOW SOURCE OF

LEAN AND EXTRA LEAN

LEAN means less than 10 grams of fat and 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per serving

EXTRA LEAN means less than 5 grams of fat, less than 2 grams saturated fat, and less than 95 milligrams of cholesterol per serving

Note Sheet: GOOD FAT, BAD FAT AND EVERYTHING IN BETWEEN:

Saturated Fat - comes from meat, dairy, eggs and some plant based sources (ex: coconut oil), solid at room temperature, raises LDL (bad cholesterol)

Unsaturated Fat - two types: Polyunsaturated and Monounsaturated

Polyunsaturated Fat -- liquid at room temperature, found in sesame and soybeen oil, can reduce LDL (bad cholesterol) and raise HDL (good cholesterol)

Monounsaturated Fat -- liquid at room temperature, but becomes solid at cold temperatures, items such as olives, olive oil, avocados, and nuts - lower LDL and maintain HDL

Trans fat - unsaturated fat that raises LDL and lower HDL extend shelf life of cookies, fries, and donuts, any items containing hydrogenated oil or partially hydrogenated oil

Cholesterol - LDL - bad cholesterol and HDL -- good cholesterol

Omega 3 fatty acids -- critical for health, but not made by the body - can be found in cold water fish, flax seed, soy, walnuts and will reduce heart disease and boost the immune system