FOOD AND NUTRITION

1. FOOD AND NUTRITION

2. I. NUTRIENTS • A. NUTRIENTS – SUBSTANCES IN FOODS THE BODY NEEDS IN ORDER TO GROW, HAVE ENERGY, AND STAY HEALTHY.

3. MY PLATE NUTRIENTS FOR PROPER NUTRITION

4. A. GRAINS • 1. Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. • a. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

5. 2. Grains are divided into 2 subgroups, Whole Grains and Refined Grains. • A. Whole grains contain the entire grain kernel. • 1. Examples: whole-wheat flour, oatmeal, brown rice.

6. B. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. • 1. Examples: White flour, white bread, white rice.

7. B. PROTEIN • All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds.

8. C. OILS • Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. . Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns.

9. 1. EXAMPLES OF OILS • Butter, canola oil, and nuts.

10. D. VEGETABLES • Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group.

11. 1. 5 SUB-GROUP OF VEGETABLES • a. Dark Green c. Starchy • 1. Broccoli 1. Corn • b. Red and Orange d. Beans and Peas • 1. Carrots/Tomatoes e. Other 1. Beets

12. E. FRUITS • Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

13. All fluid milk products and many foods made from milk are considered part of this food group. F. DAIRY

14. 1. Most Dairy Group choices should be fat-free or low-fat. • 2. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. • 3. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group

15. 3. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group

16. II. BMI • 1. Body Mass Index (BMI) is a number calculated from a person's weight and height. • 2. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems. • http://apps.nccd.cdc.gov/dnpabmi/

17. III. Reading Food Labels • A. Nutrition Fact Panel tells you how large one serving is and the number of calories, fat, protein, and other important information.

18. B. % Daily Value – 20% is consider high (this is okay for fiber, vitamins, and minerals.) and 5% or lower isn’t very much (this is okay for fats, cholesterol, and sodium).

19. C. Calorie – A unit of heat that measures the energy available in foods. • 1. Too many will cause a gain in weight if not burned off.

20. IV. EATING DISORDERS • Extreme eating behaviors that can lead to serious illness or even death.

21. A. Anorexia Nervosa • 1. An intense fear of weight gain. • a. Starvation • b. Heart problems, kidney failure, death.

22. Actress Mary-Kate Olsen is the poster child for the pro-anorexia online movement. Following a long period of denial, Mary-Kate eventually entered rehab, but has been unsuccessful at gaining and maintaining a significant amount of weight.

23. B. Bulimia Nervosa • An eating disorder in which a person repeatedly eats large amounts of food and then purges. • a. Laxatives • b. Vomiting

24. C. Binge Eating Disorder • A person eats large amounts of food at one time.