Health Test 3

Balance
Moderation
Variation

Body works daily/continuously to repair and replenish old tissue, muscle, bone, skin, and blood

Food choices and behavior choices

33% or 1/3

Protein, carbs, fat, vitamins, minerals, and water!

substances obtained from food that promtote growth, maintenance, or repair
Body uses energy to do work and produce heat

unit used to measure energy
a calorie is the amount of heat necessary to raise the temp of a liter of water 1 degree C

has no nutiritional value
some energy (sugar)
1 gram=7 calories

provides basic materials for cell growth and repair
helps build skin, blood, muscles, and bone; aids w/hormone formation; regulates chemical processes; forms enzymes; carries nutrients to cells; major component of immune system

4 cal/gram
Amino acids composed of Carbon, Oxygen, Nitrogen, and Hydrogen
Amino acids come from either plant or animal sources

11/20 (nonessential amino acids)
The remaining 9 are essential amino acids that are found in food

contain ALL the essential amino acids (chicken, fish)

may contain only some of essential acids or may contain all just in insufficient amts (pinto beans, brown rice)

The body replaces it w/a diferent essential amino acid in excess.

55-60%

supply body w/energy; digested easily and metabolized more efficiently (preferred source of energy)

all sugars chemically similar to glucose or converted to glucose by body; sugar

Glucose, fructose, sucrose, lactose

long chains of glucose units; keeps blood sugar at consistent level; stored in the muscle/liver as glycogen. Examples include starches (grains and veggies) and fiber (soluble and insoluble)

Ok, John. I will!

Energy yielding nutrients (has calories)
Does NOT contribute to tooth decay
Examples are Manitol or Sorbitol

Provides no energy/calories
Saccharin used primarily in soft drinks and table sweetener
Aspartame used in gum, cereal, gelatin, puddings, diet drinks. FDA approved

hormone and protein
secreted by pancreas
controls level of sugar in blood
insulin helps glucose out of blood and into cells

failure to make or respond to insulin

body cannot make enough insulin

cells do not respond correctly to insulin

Always read ingredients
Use cinnamon, vanilla, lemon/limes, allspice
Top waffles with fruit
Regular yogurt and add own fruit
100% fruit juice
Substitute homemade fruit puree instead of sugar in recipes

Ok, John. I will!

used to transport fat-soluble vitamins in body; insulate and protect organs; regulate hormones, contribute to growth; provide concentrated source of energy; essential for healthy skin

aroma, texture,and palatability

the efficiency of absorption and utilization of the nutrient in foods
animal sources are more recognizable and easily absorbed

low kcal/ high nutrients

high kcal/ low nutrients

Ok, John. I will!

type of fat in the bloodstream
cholesterol is required to build and maintain cell membranes
all foods containing animal fat contain cholesterol to varying extents

Total fat-intake (mainly saturated and trans fat)

It is transported in the circulatory system w/in lipoproteins

high density lipoproteins "good"

low density lipoproteins "bad"

found in small quantities; make no contribution to energy; mainly helpers/facilitators of body processes

Vitamins A,D,E, K (stored in fat cells)
too many may be toxic
cant be excreted by urination

Vitamins C and B Complex (dissolves in water)
Mega doses can be toxic
excreted in urine

found in smaller quantities and make no contribution to energy; inorganic elements the body needs

essential nutrients found in body 5+ grams

essential nutrients found in body 5- grams

clot blood
helps regulate heart
aids in formation of bones
transmits nerve impulses

deficiency leads to too few red blood cells in stream
Children can DIE from escalated iron levels

Can overdose on minerals

most necessary for survival

60%

Blood. Blood carries nutrients and oxygen to all cells.

aids in getting rid of waste; digest foods; maintain electrolyte balance; lubricate joints; regulate body temp

non-nutritive plant chemicals that have protective or disease preventative behaviors

not needed to sustain life
found in fruits and veggies

protect cells from oxidative damage (vitamins C and E)

imitate human estrogen

stimulate enzymes that make estrogen less effective (cabbages)

interfere w/replication of DNA (beans, hot peppers)

anti bacterial properties (garlic)

bind physically to cell walls (prevent adhesion of pathogens)

Eat at least 5 portions of fruit/veggies
Eat more real ketchup
Eat the albedo of citrus fruits
Increase soy consumption
Drink herbal teas
Eat dried fruits
Add herbs to meals

Defines the amts of energy, nutrients, and other dietary components that best support health

water soluble B vitamin
occurs naturally in food
FDA required addition to enriched breads, cereals, flours, etc
Found in leafy greens, fruits, dried beans/peas

anemia of pregnancy
very important in DNA/RNA duplication
supports rapid cell growth and prevents changes
adults and children need it to make red blood cells

Eat more raw fruits and veggies
Limit liver intake (high in vit A (birth defects))
NO unpasteurized dairy (feta, blue cheese, queso blanco)
Only 2 servings of seafood a week (avoid large or raw fish)
NO caffeine

found 25,000 IU per pill

intake over 40 mg detrimental; pills found with 50+ mg

excess cause Parkinson's disease and other neurological side effects

found supplements that had 1.85 mg/pill (cause kidney problems)

Make 1/2 of intake of grains whole grains. Must have bran, germ, and endosperm.

4-6

one slice of bred
a cup of cereal
1/2 cup hot cereal, pasta, rice, etc

directly used by muscles for energy
stored as glycogen in muscles and liver. Glycogen is transformed into glucose for 90 minutes of energy

varied diet will give enough protein to muscles for growth and repair

1.2-1.4 g/kg

1.6-1.7 g/kg

3-4 hrs before competition
500-1000 calories meal high in carbs
Avoid high fat and fiber meals

Refuel glycogen stores (carb rich meal)

4 tsp sugar
1/4 tsp salt
1 tsp lemon juice
8 oz water

36

144

Red: 105
White: 100

96

No level of alcohol has been approved safe for consumption during pregnancy
There is a higher chance for miscarriage and fetal alcohol syndrome

1.5 drinks every 3 hours