Nutrition – the science that studies the substances in food and how the body uses them.

Nutrients – substances in food that your body needs.

6 Nutrients

1/ Carbohydrates – the main source of energy for your body.

2 Types of Carbohydrates

a/ Simple – found in fruits, milk & table sugar

b/ Complex – bread, pasta, and potatoes

2/ Proteins – essential for the growth and repair of all the cells in your body. Ex. Meats, eggs

3/ Fats - another source of energy. Fats carry certain vitamins in your bloodstream and keep your skin       healthy. However, eating too much fat can contribute to weight gain and other health problems.

Ex. Doughnuts, salad dressing, fries

Food Guide Pyramid – a daily guideline to help you choose what and how much to eat to get the nutrients you need.

Calcium – (a nutrient) a mineral that helps your body build healthy teeth and bones. It

is important for muscle strength. Ex. milk, salmon, dark green vegetables

Calorie – a unit of heat that measures the energy available in foods. If you use up as many calories as you take in by eating, your weight will stay the same. If you consume more calories than your body uses, your body stores the calories as fat. If your body needs more calories than you are taking in, it will turn its stored fat into energy. As a result, you will lose weight.

Anorexia nervosa – eating disorder in which a person has an intense fear of weight gain and starves himself or herself

Bulimia nervosa – an eating disorder in which a person repeatedly eats large amounts of food and then purges by vomiting or using laxatives.

TIPS FOR MAINTAINING A HEALTHY WEIGHT

1/ Choose foods wisely.

2/ Snack mostly on healthy foods.

3/ Eat enough to take away feelings of hunger. Stop when you feel full.

4/ Always eat breakfast.

5/ Try not to eat too many foods high in fat.

6/ Drink plenty of water.

7/ Stay physically fit.

Digestion – the physical and chemical breakdown of food.

Six Main Dietary Guidelines

1. Eat a variety of foods: no single food can supply you with all nutrients that your body   needs. This way your body gets a range of nutrients.  Teenage girls need more calcium-    rich foods to help build healthy bones to help prevent osteoporosis.

 2. Balance the food you eat with physical activity. Active people can afford to eat foods   higher in fat and carbohydrates because they burn up the fat easier than non-active  people. What are some good ways to burn away the energy that food gives you? 

Ans: running, walking, various sports, weight lifting, etc..

3. Grain products, vegetables, and fruits. They are base of the food pyramid so they are very important. They provide high amounts of complex carbohydrates which provide the best fuel for the body.  Plant foods are high in fiber which helps to reduce risk of heart disease and some cancers which will become very important to you as you get older.

4. Choose a diet low in fat and cholesterol. Foods high in fat to avoid: meats, bakery  products. Choosing a low cholesterol diet helps to prevent problems later in life.  High    cholesterol foods are products from animals such as egg yolks, meat like liver, poultry, fish and higher fat milk products. Choose low fat milk products, lean meats, fish, poultry, beans, and peas.

5. Choose a diet low in sugars. Sugar occurs naturally in many foods we eat like fruits, vegetables, and grain. Too much sugar is high in calories, which when used turns to fat.

6. Choose a diet moderate in salt and sodium. Too much salt leads to high blood pressure. Many prepared foods  you eat already have salt in them. Adding more salt just increases the risk of raising you blood pressure over time.