Approximately 60% -WHAT % OF A FEMALE’S BODY WEIGHT IS WATER?

1. CHAPTER 3 DISCUSSION QUESTIONS
1) Define "nutrition."
2) Define "nutrients."
3) On a given day, nearly 1/2 of the people in the US do not eat what?
4) On a given day, almost 1/4 of the people in the US do not eat what?
5) Food availability is not a problem, but what is?
6) What are among the leading causes of death in many developed countries throughout the world, including the US?
7) Up to what % of all cancers may be diet related?
8) What are the essential nutrients?
9) What are the fuel nutrients?
10) What are the regulatory nutrients?
11) What are the macronutrients?
12) What are the micronutrients?
13) What is often called the "7th nutrient" by many nutritionists?
14) Define "nutrient density."
15) Define "calorie."
16) What constitute the major source of calories that the body uses to provide energy for work, to maintain cells, & generate heat?
17) Each gram of carbohydrate provides the human body with how many calories?
18) What are the 2 major types of carbohydrates?
19) Why is fiber important in the diet?
20) What is the recommended fiber intake for adult women 50 years & younger?
21) What is the recommended fiber intake for adult men 50 years & younger?
22) What is the most concentrated energy source for the human body?
23) Each gram of fat provides the human body with how many calories?
24) What are the 3 main groups of fat?
25) What are the main substances the body uses to build & repair tissues?
26) Each gram of proteins provides the human body with how many calories?
27) What are necessary for normal bodily metabolism, growth, & development?
28) What are the 2 types of vitamins?
29) What inorganic nutrients are crucial to maintaining water balance & the acid-base balance?
30) What is the most important nutrient?
31) What % of a man's total body weight is water?
32) What % of a woman's total body weight is water?

2. HOW DO YOU DEFINE NUTRITION?
SCIENCE THAT STUDIES THE RELATIONSHIP OF FOODS TO
OPTIMAL HEALTH & PERFORMANCE.

3. WHY IS GOOD NUTRITION IMPORTANT TO OVERALL
HEALTH & WELL-BEING?

4. PROPER NUTRITION MEANS:
1) THAT A PERSON’S DIET
SUPPLIES ALL THE
ESSENTIAL NUTRIENTS
NEEDED TO CARRY OUT
NORMAL TISSUE GROWTH,
REPAIR, & MAINTENANCE.
2) THAT A PERSON’S DIET
PROVIDES ENOUGH
SUBSTRATES TO PRODUCE
THE ENERGY NECESSARY
FOR WORK, PHYSICAL
ACTIVITY, & RELAXATION.

5. ON ANY GIVEN DAY, NEARLY 1/2 OF AMERICANS DO NOT
EAT WHAT?
FRUIT

6. ON ANY GIVEN DAY, NEARLY 1/4 OF AMERICANS DO NOT
EAT WHAT?
VEGETABLES

7. IF FOOD AVAILABILITY IS NOT THE PROBLEM, THEN WHAT
IS?
OVERCONSUMPTION OF THE WRONG FOODS

8. WHAT ARE AMONG THE LEADING CAUSES OF DEATH IN
MANY DEVELOPED COUNTRIES, INCLUDING THE US?
DISEASES OF DIETARY EXCESS & IMBALANCE

9. UP TO WHAT % OF ALL CANCERS MAY BE DIET RELATED?
50%

10. TRIMMING SUPER-SIZE WITH HALF-ORDERS, PLATE COLORS

11. 1) What are one of the culprits behind the epidemic of bulging waistlines?
-GIANT PORTION SIZES.
2) What is "right-sizing?”
-CHOOSING AN APPROPRIATE SIZE PORTION OF FOOD.
3) Americans tend to rely on what to tell us about how much food is left?
-VISUAL CUES.
4) Why do restaurants pile on calorie-dense starches like rice or pasta?
-THEY’RE INEXPENSIVE TO FILL THE PLATE SO IT LOOKS LIKE A GOOD
DEAL.
5) About how many calories does 10 ounces of rice or noodles yield?
-400.
6) What % more pasta do people serve with marinara sauce onto a red
plate than a white one?
-18%.

12. 7) What % more pasta alfredo do people serve onto a white plate than a red one?
-18%.
8) What do people tend to overeat more of than vegetables?
-WHITE STARCHES.
9) What does switching from an 11-inch plate to a 10-inch plate make people do?
-TAKE LESS & WASTE LESS FOOD.
10) What type of glass do people think they're drinking more from?
-TALL SKINNY GLASS.
11) 6-year-olds serve themselves what % more food in an 18-ounce bowl than a
12-ounce bowl?
-44%.
12) Applebees has introduced a line of meals under how many calories?
-550.
13) What term is used to describe smaller-portion entrees?
-MINI-MEALS.

13. NUTRIENTS
-SUBSTANCES FOUND IN FOOD THAT PROVIDE ENERGY,
REGULATE METABOLISM, AND HELP WITH GROWTH &
REPAIR OF BODY TISSUES
ESSENTIAL NUTRIENTS
-REQUIRED BY THE HUMAN BODY
1) CARBOHYDRATES
2) FAT
3) PROTEIN
4) VITAMINS
5) MINERALS
6) WATER

14. FUEL NUTRIENTS
-THE ONLY SUBSTANCES THE BODY USES TO SUPPLY THE
ENERGY NEEDED FOR WORK & NORMAL BODY
FUNCTIONS.
1) CARBOHYDRATES
2) FAT
3) PROTEIN

15. REGULATORY NUTRIENTS
-HAVE NO CALORIC VALUE, BUT ARE STILL NECESSARY
FOR A PERSON TO FUNCTION NORMALLY & MAINTAIN
GOOD HEALTH.
1) VITAMINS
2) MINERALS
3) WATER

16. MACRONUTRIENTS
-WE NEED THEM IN PROPORTIONATELY LARGE AMOUNTS
DAILY.
1) CARBOHYDRATES 3) PROTEINS
2) FATS 4) WATER
MICRONUTRIENTS
-REQUIRED IN ONLY SMALL AMOUNTS.
1) VITAMINS
2) MINERALS

17. THE 7TH NUTRIENT
FIBER:
-VITAL FOR GOOD HEALTH.
-PROVIDES PROTECTION AGAINST SEVERAL DISEASES,
INCLUDING CARDIOVASCULAR DISEASE & SOME CANCERS.

18. NUTRIENT DENSITY
-A MEASURE OF THE AMOUNT OF NUTRIENTS & CALORIES IN
VARIOUS FOODS.
HIGH NUTRIENT DENSITY:
-FOODS THAT CONTAIN FEW OR A MODERATE NUMBER OF
CALORIES BUT ARE PACKED WITH NUTRIENTS.
-APPLES
LOW NUTRIENT DENSITY (JUNK FOODS):
-FOODS THAT HAVE A LOT OF CALORIES BUT FEW NUTRIENTS.
-DONUTS

19. CALORIE
-THE AMOUNT OF HEAT NECESSARY TO RAISE THE
TEMPERATURE OF 1 GRAM OF WATER 1 DEGREE
CENTIGRADE.
-USED TO MEASURE THE ENERGY VALUE OF FOOD & COST
OF PHYSICAL ACTIVITY.

20. THE CALORIE QUIZ
HOW MANY CALORIES ARE IN THE FOLLOWING ITEMS?

21. 140

22. 0

23. 145

24. 110

25. 125

26. BLACK
5
CREAM & SUGAR
168

27. 260

28. 550

29. 670

30. 200

31. 560

32. 415

33. THE 5 FOOD GROUPS IDENTIFIED BY THE MYPLATE ICON

34. DAIRY
-FAT-FREE OR LOW-FAT (1%) MILK IS BEST
-WOMEN 19-30: 3 CUPS/DAY
-MEN 19-30: 3 CUPS/DAY
FRUITS & VEGETABLES
-HALF OF YOUR PLATE SHOULD CONTAIN FRUITS/VEGETABLES
-WOMEN 19-30: 2.5 CUPS VEGETABLES/DAY & 2 CUPS FRUIT/DAY
-MEN 19-30: 3 CUPS VEGETABLES/DAY & 2 CUPS FRUIT/DAY
PROTEIN
-CHOOSE FISH & LEAN OR LOW-FAT MEAT & POULTRY
-WOMEN 19-30: 5.5 OUNCES/DAY
-MEN 19-30: 6.5 OUNCES/DAY
GRAINS
-MAKE AT LEAST 1/2 YOUR GRAINS WHOLE GRAINS
-WOMEN 19-30: 6 OUNCES/DAY
-MEN 19-30: 8 OUNCES/DAY

35. “PLATE ICON TO GUIDE AMERICANS TO HEALTHIER EATING”

36. 1) Who wrote the first USDA food guidelines in the late 1880's?
-AGRICULTURAL CHEMIST WILBUR ATWATER (LATE 1880’S)
2) The book "Food for Young Children" instructed that children's meals should be what?
-CAREFULLY PREPARED & ATTRACTIVELY SERVED
3) The USDA released the food wheel in the 1940's with how many food groups?
-7
4) What was the USDA's motto in the 50's, 60's, & 70's?
-FOOD FOR FITNESS (NARROWED FOOD CHART TO 4 FOOD GROUPS: MILK, MEAT,
VEGETABLE/FRUIT, BREAD/CEREAL)
5) When the USDA published its "Dietary Guidelines for Americans" in the late 1980's, it
was the first time that the department emphasized avoiding too much what?
-SODIUM (& USING MODERATION IN DRINKING ALCOHOL)

37. 6) When did the USDA release the original food pyramid?
-1992 (PEOPLE SAW FATS ON THE TOP OF THE PYRAMID AS THE MOST IMPORTANT LEADING TO
CONFUSION OVER THE AMOUNT THEY SHOULD CONSUME)
7) Titled "Steps to a Healthier You," the food pyramid icon published in 2005 added what to the nutrition plan?
-EXERCISE
8) More than one-third of children and more than two-thirds of adults in the United States are what?
-OVERWEIGHT OR OBESE
9) Michelle Obama has led a national campaign for healthier diets and more physical exercise called what?
-LET’S MOVE
10) Weight-related conditions such as heart disease, hypertension and diabetes -- which are leading causes of
death, have an estimated annual price tag in health care costs of what?
-$270 BILLION
11) What is the website that the USDA introduced to help Americans make better food choices?
-CHOOSEMYPLATE.GOV

38. WHAT CONSTITUTETHE MAJOR SOURCE OF CALORIES
THAT THE BODY USES TO PROVIDE ENERGY FOR WORK,
MAINTAIN CELLS, & GENERATE HEAT?
CARBOHYDRATES

39. CARBOHYDRATES
-A CLASSIFICATION OF DIETARY
NUTRITION CONTAINING
CARBON, HYDROGEN, & OXYGEN.
-THE MAJOR SOURCE OF
ENERGY FOR THE HUMAN BODY.
-NECESSARY FOR BRAIN,
MUSCLE, & NERVOUS SYSTEM
FUNCTION & HELP REGULATE
FAT & METABOLIZE PROTEIN.
-EACH GRAM OF
CARBOHYDRATES PROVIDES THE
HUMAN BODY WITH 4 CALORIES.
-MAJOR SOURCES: BREADS,
CEREALS, FRUITS, VEGETABLES,
DAIRY PRODUCTS
-2 CATEGORIES: SIMPLE &
COMPLEX

40. SIMPLE CARBOHYDRATES
“SUGARS”
-OFFER LITTLE NUTRITIVE VALUE.
-EXAMPLES: CANDY & SODA
-DIVIDED INTO MONOSACCHARIDES &
DISACCHARIDES
A) MONOSACCHARIDES
1) GLUCOSE: NATURAL SUGAR
-USED AS A SOURCE OF ENERGY
2) FRUCTOSE: FRUIT SUGAR
-CONVERTED TO GLUCOSE IN THE BODY
3) GALACTOSE: MILK SUGAR
-CONVERTED TO GLUCOSE IN THE BODY
B) DISACCHARIDES
1) SUCROSE: GLUCOSE + FRUCTOSE
2) LACTOSE: GLUCOSE + GALACTOSE
3) MALTOSE: GLUCOSE + GLUCOSE

41. COMPLEX CARBOHYDRATES
“POLYSACCHARIDES”
1) STARCH: CONVERTED TO
GLUCOSE FOR BODY’S OWN
ENERGY USE.
2) DEXTRINS: PROVIDE MANY
VALUABLE NUTRIENTS & CAN
BE AN EXCELLENT SOURCE
OF FIBER.
3) GLYCOGEN: FOUND IN SMALL
QUANTITY IN MEATS, BUT
FOR THE MOST PART WE
MANUFACTURE IT; WE DON’T
CONSUME IT.

42. FIBER
-A FORM OF COMPLEX CARBOHYDRATE.
-HIGH-FIBER DIET GIVES A PERSON A FEELING OF FULLNESS WITHOUT ADDING TOO
MANY CALORIES.
-DECREASES THE RISK FOR CARDIOVASCULAR DISEASE & CANCER.
-MOST AMERICANS EAT ONLY 15 GRAMS OF FIBER/DAY, PUTTING THEM AT
INCREASED RISK FOR DISEASE
-RECOMMENDED INTAKE FOR
MALES 50 YEARS & YOUNGER:
-38 GRAMS/DAY
-RECOMMENDED INTAKE FOR
FEMALES 50 YEARS & YOUNGER:
-25 GRAMS/DAY

43. SOLUBLE VS INSOLUBLE FIBER
SOLUBLE FIBER:
-DISSOLVES IN WATER & FORMS A GEL-LIKE SUBSTANCE THAT ENCLOSES FOOD PARTICLES.
-THIS PROPERTY ALLOWS SOLUBLE FIBER TO BIND & EXCRETE FATS FROM THE BODY.
-LOWERS BLOOD CHOLESTEROL.
INSOLUBLE FIBER:
-NOT EASILY DISSOLVED IN WATER & THE BODY CAN’T DIGEST IT.
-BINDS WATER & INCREASES PERISTALSIS, THE INVOLUNTARY MUSCLE CONTRATIONS OF
INTESTINAL WALLS THAT ENABLES QUICKER EXCRETION OF FOOD RESIDUES.
-SPEEDING THE PASSAGE OF FOOD RESIDUES THROUGH THE INTESTINES LOWERS THE RISK
OF COLOR CANCER.

44. FATS
“LIPIDS”
-MOST CONCENTRATED SOURCE OF ENERGY.
-EACH GRAM OF FAT SUPPLIES 9 CALORIES TO THE BODY.
-3 CATEGORIES:
1) SIMPLE FATS
2) COMPOUND FATS
3) DERIVED FATS

45. SIMPLE FATS
-2 TYPES:
1) SATURATED: ANIMAL ORIGIN
2) UNSATURATED: FOUND IN PLANT PRODUCTS

46. COMPOUND FATS
-COMBINATION OF SIMPLE FATS & OTHER CHEMICALS.
-LIPOPROTEINS:
-MOST IMPORTANT COMPOUND FAT
-COMBINATION OF LIPIDS & PROTEINS
-2 MAJOR FORMS
1) HIGH DENSITY (HDL): HIGH LEVELS LOWER RISK FOR
CORONARY HEART DISEASE
2) LOW DENSITY (LDL): HIGH LEVELS INCREASE RISK FOR
CORONARY HEART DISEASE

47. DERIVED FATS
-COMBINE SIMPLE & COMPOUND FATS
-EXAMPLE: STEROLS
-CHOLESTEROL IS BEST-KNOWN EXAMPLE

48. PROTEINS
-THE MAIN SUBSTANCES THE BODY USES TO BUILD & REPAIR
TISSUES SUCH AS MUSCLES, BLOOD, SKIN, HAIR, NAILS, & BONES.
-HELP MAINTAIN THE NORMAL BALANCE OF BODY FLUIDS.
-ENZYMES:
“CATALYSTS THAT FACILITATE CHEMICAL REACTIONS IN THE BODY.”
-ALL ENZYMES ARE FORMED BY PROTEINS.
-EACH GRAM OF PROTEIN YIELDS 4 CALORIES OF ENERGY.

49. VITAMINS
-NECESSARY FOR NORMAL BODILY METABOLISM,
GROWTH, & DEVELOPMENT.
-2 MAIN TYPES:
1) FAT SOLUBLE (A, D, E, K)
2) WATER SOLUBLE (B COMPLEX & C)

50. MINERALS
-INORGANIC NUTRIENTS ESSENTIAL FOR NORMAL BODY
FUNCTIONS.
-CRUCIAL TO MAINTAINING WATER BALANCE & THE ACID-BASE
BALANCE.
-REGULATE MUSCULAR & NERVOUS TISSUE IMPULSES, BLOOD
CLOTTING, & NORMAL HEART RHYTHM.

52. WATER
-THE MOST IMPORTANT NUTRIENT.
-INVOLVED IN ALMOST EVERY VITAL BODY PROCESS:
-DIGESTING & ABSORBING FOOD, PRODUCING
ENERGY, REGULATING BODY HEAT, REMOVING WASTE
PRODUCTS, BUILDING & REBUILDING CELLS.
-WHAT % OF A MALE’S BODY WEIGHT IS WATER?
-61%
-WHAT % OF A FEMALE’S BODY WEIGHT IS WATER?
-56%
-THE DIFFERENCE IS DUE PRIMARILY TO THE
HIGHER AMOUNT OF MUSCLE MASS IN MEN.