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Journal entry # __ What factors influence your food choices?. GOOD HEALTH = EAT RIGHT+ PLENTY OF EXERCISE. GRAZING. PROTEINS 1 GRAM = ______ CALORIES. NEEDED FOR GROWTH SUPPLY ENERGY COMPLETE VS INCOMPLETE DETERMINED ___________________. ENERGY _________________

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proteins 1 gram calories
PROTEINS1 GRAM = ______ CALORIES
  • NEEDED FOR
    • GROWTH
    • SUPPLY ENERGY
  • COMPLETE VS INCOMPLETE
    • DETERMINED ___________________
fats 1 gram calories
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
what is cholesterol
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
what should you take in
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
vitamins
VITAMINS
  • ____________________
  • FAT SOLUBLE
    • STORED
    • ___________________
  • WATER SOLUBLE
    • NOT STORED
    • EXCESS ARE EXCRETED
minerals
MINERALS
  • REGULATE CHEMICAL REACTIONS
  • MACRO
    • _____________________
    • Such as potassium, iron, sodium, chlorine
  • TRACE
    • _______________
    • Such as phosphorous, manganese, copper, iodine, zinc, cobalt, fluoride, selenium
carbohydrates main source of energy 1 gram calories
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

water of body mass 8 cups daily
WATER_________OF BODY MASS; 8 CUPS DAILY
  • INVOLVED IN BODY PROCESSES
  • _____________________
  • WASTE REMOVAL
  • _______________________
  • CUSHION SPINAL COLUMN & JOINTS
  • ___________________
poor nutrition can influence disease
Poor Nutrition can Influence Disease
  • WHAT DISEASES????

What is a nutrient dense food?????

quality of foods
Quality of Foods
  • Empty-Calorie
    • Provide calories, but ____ nutritional value
  • Nutrient-Dense
    • _________nutrients in good amounts relative to the calories in the food
dietary guidelines
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
dietary guidelines continued
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