NUTRITION & FITNESS UNIT PACKET Abbreviations BMI BMR cib g HR HDL LDL Word root/prefix/suffix Albuni/o Aliment/o Amyl/o -ase Cholestero l/o Cib/o Expirat/o- -ion Glyc/o- Hydr/o- Lact/o- Lip/o -lysis Macr/o Micr/o- Nutria/o- Nutrition and Fitness Vocabulary Unit to measure energy from food Aerobic With oxygen Rate at which your body converts food energy into the energy that keeps you alive Flexibilit y Physical fitness The ability of the muscle to keep working over a period of time. Without oxygen Strengthening/contracting a muscle with NO movement. (planks) Isotonic Strengthening with continuous speed but variable speed, usually a machine Saturated fat 1
Transcript
NUTRITION & FITNESS UNIT PACKET
Abbreviations
BMI BMR cib
g HR HDL
LDL
Word root/prefix/suffix
Albuni/o Aliment/o Amyl/o
-ase Cholesterol/o Cib/o
Expirat/o- -ion Glyc/o-
Hydr/o- Lact/o- Lip/o
-lysis Macr/o Micr/o-
Nutria/o-
Nutrition and Fitness Vocabulary
Unit to measure energy from food
Aerobic With oxygen
Rate at which your body converts food energy into the energy that keeps you aliveFlexibility
Physical fitness
The ability of the muscle to keep working over a period of time.
Without oxygen
Strengthening/contracting a muscle with NO movement. (planks)
Isotonic
Strengthening with continuous speed but variable speed, usually a machine
Saturated fat
Unsaturated fat
Type of complex carbohydrate that cannot be digested
Class of nutrients that contain carbon and are needed in small amounts to maintain health and allow growthHelp build new cells and repair existing ones, made up of amino acids
1
Fat
Carbohydrates
Dissolve in fat. A, D, E, K
Dissolve in water, not stored in body very well. Vitamin C and B complex
Nutrition
Anorexia Eating disorder that involved self starvation, a distorted body image and low body weightEating disorder in which an individual repeatedly eats large amounts of food and then uses behavior such as vomiting or using laxative to rid the body of the food.
Minerals
Daily Values (DVs)
Recommended nutrient intakes that will meet the needs of almost all healthy people.
Dissolve in water, they hold water in your intestines, help prevent heart disease
NUTRITION OUTLINE
6 CLASSES OF NUTRIENTS A healthy Diet: Follow 2 principles
-
-
CARBOHYDRATES
Glucose:o
o
Glycogeno
Athletes and CHOs CHOs maintain
Modify o
Liquid CHOs supplementation
o
o
2 Types of CHOs
2
PROTEIN
Required for
Necessary
o
o
o
Not
Amino Acids
o
Athletes and Protein
FATS AND CHOLESTEROL Most
o Calories =
Good for
2 Types of Fat Cholesterol
Athletes and Fat
o
Dietary Fiber:
Dietary Fiber: o reduces o Can prevent
VITAMINS
3
Good?! Bad!
o
Not necessary:
MINERALS:
Examples:o
o
o
o
o
o
WATER
o
o
o
o
US. Department of Agriculture’s Dietary guidelines for Americans
Eat a Healthiest
o Balance calories consumed to
Weight Gain and Loss
Loss:
-
-
-
-
-
Gain
- - - -
Anatomy of MyPlate
MyPlate scanvengerDirections: Go to www.choosemyplate.gov
- From the top tabs, click on MyPlate- Scroll down and under ‘Build a Healthy Eating Style’, click on All
1. Key consumer message (written in blue): _______________________________________
- Click on the red Fruit icon to the right of the consumer message.
- Click on the Daily Fruit Table2. How much is needed for your age group (boys and girls)
__________- Scroll down and click on the Cup of Fruit Table
3. The 5th fruit listed is ________________. a. In general, __________ of fruit or __________
fruit juice, or _________ of dried fruit can be considered as __________ from the Fruit Group
b. “What counts as a cup?” ½ cup = __________ grapes 1 cup = __________ grapes
- In left side bar, click on Nutrients and Health Benefits - Read bullet points for ‘Nutrients’ and ‘Health Benefits’
a. Dietary fiber from fruits … helps:
b. Vitamin C is important for: VEGETABLES:
1. Key consumer message (written in blue): _______________________________________
- Click on the green Vegetable icon to the right of the consumer message.
- Click on the Daily Vegetable Table2. How much is needed for your age group (boys and girls)?
___________- Scroll down and click on the Cup of Vegetable Table
3. The 3rdh starchy vegetable listed is: ______________________
a. In general, _______________ of raw or cooked vegetables or vegetable juice, or __________ of raw leafy greens can be considered as __________ from the Vegetable Group
b. 1 _________ boiled or baked potato- In left side bar, click on Nutrients and Health Benefits - Read bullet points for ‘Nutrients’ and ‘Health Benefits’
a. What are the benefits of potassium?
b. List 3 good vegetable sources of potassium:
c. What is the function of Vitamin A: GRAINS:
1. Key consumer message (written in blue): _______________________________________
- Click on the orange Grains icon to the right of the consumer message.
- Click on the Daily Grain Table2. How much is needed for your age group (boys and girls)?
__________3. Compare and contrast whole grain examples VS Refined
grains: a. Whole grains contain
_____________________________________b. Refined grains have been
_____________________________________- Scroll down and click on the Ounce-Equivalent of Grains Table
4. How much popcorn is equivalent to 1 oz? ______________
- In left side bar, click on Nutrients and Health Benefits - Read bullet points for ‘Nutrients’ and ‘Health Benefits’
a. What is the benefit of B vitamins, riboflavin and niacin?
b. What is the benefit of iron? What is a health concern with low iron?
PROTEIN:1. Key consumer message (written in blue):
_______________________________________- Click on the purple Protein icon to the right of the consumer
message. - Click on the Daily Protein Table
2. How much is needed for your age group (boys and girls)? __________
3. What foods are part of the Protein Food Group?
- Scroll down and click on the Ounce-Equivalent of Protein Table 4. What counts as an ounce:
- In left side bar, click on Nutrients and Health Benefits - Read bullet points for ‘Nutrients’ and ‘Health Benefits’
a. What are the main nutrients from protein?
b. What is the function of magnesium from protein
c. What is the function of zinc from protein
d. Benefits of 8 oz of seafood per week?DAIRY:
1. Key consumer message(written in blue): _______________________________________
- Click on the blue Dairy icon to the right of the consumer message.
- Click on the Daily Dairy Table2. How much is needed for your age group (boys and girls)?
__________- Scroll down and click on the Cup of Dairy Table
3. What counts as a cup (add common portions as well)a. Milk
______________________________________b. Soymilk
______________________________________c. Yogurt
______________________________________- In left side bar, click on Nutrients and Health Benefits - Read bullet points for ‘Nutrients’ and ‘Health Benefits’
a. Name 3 benefits of dairy intake:b. Vitamin D functions in the body to maintain
proper levels of _______________________________
c. Why is it important to make fat free or low fat choices for dairy (summarize)?
d.
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READING A FOOD LABEL
Food Label Information:
1. The lists of ingredients on a food label are :
2. Each package must identify:
3. Each package must identify:
Using different food labels and find the following information
