1. provides energy

2. grows and repairs body tissue

1. depletes calcium in bones making them weaker, leads to osteoporosis

2. kidney damage

1. lean beef: 30-32 grams per serving

2. skinless chicken: 30-32 grams per serving

3. most seafood: 20-24 grams per serving

4. milk: 8 grams per serving

5. egg: 6 grams per serving

1. Food that contains all 9 essential amino acids

2. Found in foods that came from animals

1. Food that is missing one or more of the 9 essential amino acids

2. found in foods that come from plants

1. food that contains one, two, or three sugar molecules linked together

2. simple carbohydrates easily break down into energy that the body can use

1. food that contain hundreds or thousands of sugar molecules linked together to make a starch

2. foods that contain dietary fiber

1. Eat 100% whole wheat bread not white bread

2. Eat brown rice, not white rice

3. Eat whole wheat cereal not highly processed, sugary cereal

4. Eat whole grain crackers, not white crackers

5. Eat whole grain pasta, not white pasta

1. Simple carbohydrates do not keep you full for very long, which leads to over eating

2. Simple carbohydrates makes you crave more simple carbohydrates

3. Complex carbohydrates are a healthy choice, simple carbohydrates are not

Soluble fiber binds to fatty acids and bundles them for removal

Insoluable fiber makes you feel full longer and help in digestion

1. white part of an apple

2. interior of the potato

3. the sticky stuff that holds oatmeal together

1. apple skin

2. potato skin

3. oats

-Keeps you feeling full longer

-provides a longer sustained energy level

-lower blood cholesterol levels

-helps to clean the colon of sludgy material

-helps to prevent colon cancer

-prevents heart disease

-prevents diabetes

-prevents high blood pressure

1. the body needs some fat

2. not all fat is bad, unsaturated fat is healthier if eaten sparingly (rarely)

1. Transport vitamins

2. makes estrogen and testosterone

3. provides energy

4. controls inflammation

5. helps brain development in young children

6. insulates the body

7. helps with blood clotting

found in meat in dairy, solid at room temperature

EXAMPLES:

1. Beef

2. Eggs

3. Whole milk

4. cheese

found in plants, fat has one double or triple bond per molecule

EXAMPLES:

1. Peanut butter

2. olive oil

3. sunflower oil

4. hazel nuts

found in plants, fat that has long chain of carbons

EXAMPLES:

1. soybean oil

2. corn oil

3. Herring

4. Trout

oil that has been chemically solidified

EXAMPLES:

1. margaine

2. shortening

3. package foods

4. fast food

Examples:

1. nuts

2. flax seed

3. fish

4. some oils

- saturated fat breaks down into cholesterol

- hydrogenated oil breaks down into trans fatty acids

-both clog arteries and increases the risk of developing high blood pressure leading to a heart attack or stroke

Where do minerals originate? (come from?)

What 2 food groups are abundant in minerals?

Minerals are found in the earth

2 food groups are fruits and vegetables

maintains electrolytes and fluid balance,

supports muscle contraction

maintains electrolytes and fluid balance,

aids in digestion

removes fluids and toxins from body,

assists immune system,

helps form collagen

1. transports nutrients and waste

2. lubricates the body

3. regulates body temperature