Journal entry # __ What factors influence your food choices?

1. Journal entry # __ What factors influence your food choices?

2. GOOD HEALTH = EAT RIGHT+PLENTY OF EXERCISE GRAZING

3. PROTEINS1 GRAM = ______ CALORIES • NEEDED FOR • GROWTH • SUPPLY ENERGY • COMPLETE VS INCOMPLETE • DETERMINED ___________________

4. ENERGY _________________ SURROUNDS AND CUSHIONS INTERNAL ORGANS _____________ BUILD BRAIN CELLS AND NERVES ___________________ TASTE AND TEXTURES SATURATED _______________ RAISE ____________ UNSATURATED USUALLY LIQUID AT ROOM TEMPERATURE ______________ LOWER LDL FATS 1 GRAM =________CALORIES

5. What is cholesterol?? Associated with heart disease since cholesterol can collect in blood vessels and clog them Recommended level: Total: less than _____ “Good”  HDL = Level of ___ or higher “Bad”  LDL = level less than____ • Waxy, _________ _______in the cells of animals • We get it from our body and our food • Purpose of cholesterol: produces ______ _______and some hormones

6. What should you take in??? • Reduce the amount of _______ fat, _____ fat, cholesterol and total fat in the diet. • Most fat should come from __________ and ____________ fats such as olive, canola, safflower, sunflower and corn oils as well as almonds, walnuts, avocados and fish • Polyunsaturated fats are omega 6 (plant oils, nuts and seeds) and omega 3 (seafood)..leading to healthy benefits such as lowering cholesterol

7. VITAMINS • ____________________ • FAT SOLUBLE • STORED • ___________________ • WATER SOLUBLE • NOT STORED • EXCESS ARE EXCRETED

8. MINERALS • REGULATE CHEMICAL REACTIONS • MACRO • _____________________ • Such as potassium, iron, sodium, chlorine • TRACE • _______________ • Such as phosphorous, manganese, copper, iodine, zinc, cobalt, fluoride, selenium

9. CARBOHYDRATES: Main source of energy; 1 gram = _________calories ____________ Starches ________ Digestible Most not digestible bread, cereals, pasta and vegetables like corn, potatoes and carrots. ___________ SUGARS _________ Processed Fruit Table sugar honey soda

10. WATER_________OF BODY MASS; 8 CUPS DAILY • INVOLVED IN BODY PROCESSES • _____________________ • WASTE REMOVAL • _______________________ • CUSHION SPINAL COLUMN & JOINTS • ___________________

11. What is a Whole Grain?

12. Poor Nutrition can Influence Disease • WHAT DISEASES???? What is a nutrient dense food?????

13. Quality of Foods • Empty-Calorie • Provide calories, but ____ nutritional value • Nutrient-Dense • _________nutrients in good amounts relative to the calories in the food

14. Dietary Guidelines • Manage your weight at a healthy level • Be physically active daily • Consume a nutritionally adequate diet (What does this mean?) • Consume fruits, vegetables, whole grains and fat-free or low fat dairy foods • Keep foods safe to eat

15. Dietary Guidelines Continued • Consume 20% to 35% of calories from fat and limit your cholesterol intake to 300 mg daily • Consume fiber-rich foods and limit your intake of sugary foods • Restrict salt intake to less than t tsp. daily • If you drink alcohol, do so in moderation