Lesson 7.1 Getting Enough Nutrients
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Last updated 4 months ago
11 questions
Required
10
| Draggable item | arrow_right_alt | Corresponding Item |
|---|---|---|
minerals | arrow_right_alt | chemical substances that give your body what it needs to grow and function properly |
nutrients | arrow_right_alt | inorganic elements found in soil and water that the body needs in small quantities |
trans fats | arrow_right_alt | organic substances that come from plants or animals that are necessary for normal growth and development |
vitamins | arrow_right_alt | type of fat found in foods from animals, such as cows and goats; used to be found in many processed foods, such as packaged cookies and chips |
unsaturated fats | arrow_right_alt | type of fat found in plant-based foods, such as vegetable oils, some peanut butters and margarines, olives, salad dressing, nuts, and seeds |
fats | arrow_right_alt | type of fat found mainly in animal-based foods, such as meat and dairy products |
saturated fats | arrow_right_alt | type of nutrient largely made up of fatty acids, which provide a valuable source of energy |
dietary fiber | arrow_right_alt | nutrient the body uses to build and maintain all of its cells and tissues |
protein | arrow_right_alt | tough complex carbohydrate that the body is unable to digest |
carbohydrates | arrow_right_alt | major source of energy for the body; found in fruits, vegetables, grains, and milk products |
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Types of Nutrients đź“·
While it is enjoyable to eat a good meal or a _______ , food has a more fundamental role in people’s lives. Food is the fuel that powers people’s bodies. Food contains nutrients, which are _______ that give your body what it needs to grow and function properly. There are six general types of nutrients (Figure 7.1).
Some of these nutrients provide the energy your body needs to perform daily physical activities, such as _______ and riding a bicycle. Your body also uses this energy to perform many important functions that go on within your body. For instance, your body has to maintain a stable _______ . It needs to provide energy to the brain and nervous system. It also needs energy to build body tissues.
Other _______ make it possible for your body to perform certain important functions. For example, your body needs vitamins and minerals to build new cells, strengthen bones, and _______ through your blood. Nutrients also regulate basic processes in your body, such as breathing.Your body requires some nutrients in large amounts, and these are called macronutrients. _______ include carbohydrates, proteins, and fats. Other nutrients, called _______ , are needed in smaller amounts. Vitamins and minerals are _______ .
Nutrition can improve your quality of life and help prevent disease. Food choices you make change levels of particular _______ in the brain that directly influence your mental and emotional health. Eating nutritious foods can also lead to social benefits. These foods increase energy and _______ . This can help you enjoy spending time with friends and family members.
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Carbohydrates
_______ , a major source of _______ , are found in fruits, vegetables, grains, and milk products. Carbohydrates are sugars and starches, and are either simple or complex (Figure 7.2).
Sugars are _______ . These simple sugars occur naturally in some foods, including fruits and dairy products. Starches are _______ . Products made from grains, such as bread, cereal, rice, and pasta, are rich sources of starch. Starch is also found in beans and in some types of vegetables, including potatoes, peas, and corn.
Dietary fiber is a tough _______ that the body is unable to wholly digest. This type of carbohydrate is found only in plant-based foods. Rich sources of dietary fiber include fruits, _______ , whole grains (such as whole-wheat bread or brown rice), and nuts.
Dietary fiber does not provide the body with energy. Still, it does have important health benefits, such as the following:
- _______ . Fiber attaches to cholesterol and carries it out of the body during digestion. Cholesterol is a type of fat made by the body that is also present in some foods. Having elevated levels of cholesterol in the body increases a person’s risk of developing heart disease, high blood pressure, and stroke. A diet that includes enough dietary fiber can reduce the risk of these conditions (Figure 7.3).
- _______ . Glucose is the body’s preferred source of energy and powers the brain. Glucose enables you to concentrate and pay attention in class. By balancing the level of glucose in the blood, fiber can help control some types of diabetes.
- _______ . Fiber helps the digestive system work properly by adding bulk to feces. This can help prevent conditions such as constipation (hard feces) and hemorrhoids. Hemorrhoids are swollen veins in the rectum that are caused by straining the muscles to pass hard feces. The condition can be painful.
- _______ . High-fiber foods take longer to chew than many other types of foods. As a result, people eating a high-fiber meal are inclined to eat less than they would otherwise. Fiber also slows the movement of food out of the stomach and into the intestines. This prevents becoming hungry again soon after eating.
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10
Proteins
_______ is a nutrient the body uses to build and maintain all of its cells and tissues. Protein plays a very important role in the body (Figure 7.4).
Your body uses up and _______ every day through many regular activities. For example, when you shower and brush your hair, you are actually losing protein. The shower washes some skin cells off your body. Some hair remains in the brush. Those _______ and that hair contain protein.
Since you _______ , you need to take in protein to replace it every day. Fortunately, in the United States, many foods that people eat on a regular basis contain protein. In fact, most people eat more _______ than they need.
People who do not consume enough protein risk _______ . For example, the cells that help the body fight disease are made of protein. People who do not get enough protein are more likely to have _______ systems. This means they have an increased risk of developing _______ .
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Types of Proteins
All proteins are made up of _______ called amino acids. Twenty different amino acids join in various combinations to make all types of proteins. The body produces some of these amino acids, which are called _______ . Other amino acids, however, are not produced by the body in _______ or at all. You can only get them by eating particular foods. This type of amino acid is called an _______ acid because it is essential that your diet includes it. Proteins are divided into two types, depending on whether they include all of the _______ (Figure 7.5).
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Proteins and Vegetarians
Some _______ avoid eating all (or most) foods from animal sources. This means they must rely on _______ proteins to meet their needs (Figure 7.6). People who eat a vegetarian diet simply have to combine different types of foods that can work together to provide all of the _______ acids. For example, rice contains essential amino acids that are lacking in red beans and red beans contain essential amino acids lacking in rice. When both rice and beans are eaten, all the _______ are provided.
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Fats
Fats are a type of nutrient largely made up of _______ , which provide a valuable source of energy. Fatty acids are an important source of energy for muscles. Common fats in the diet include _______ , _______ , and _______ .
Types of Fats
Saturated fats are found primarily in _______ , such as meat and dairy products. Saturated fats are typically solid at room temperature.
Unsaturated fats are found in _______ , such as vegetable oils, some peanut butters and margarines, olives, salad dressing, nuts, and seeds. Unsaturated fats are liquid at room temperature.
Trans fats used to be found in many processed foods, such as packaged cookies, chips, _______ , and crackers. Some trans fats occur naturally and are found in foods from animals, such as cows and goats.
Your body stores excess calories you eat as body fat. Despite the negative publicity that body fat gets, it is important to your _______ . Body fat has important functions, such as the following:
- _______ to the body when food is unavailable
- act as a cushion to protect internal organs
- provide a layer of insulation to help maintain your _______ so you do not get too hot or too cold
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Fats in the Diet
Although _______ are important for the body to function, some fats may be better for you than other fats. _______ tend to be associated with higher levels of cholesterol in the blood. Diets that are high in saturated fats may lead to long-term health conditions (Figure 7.7). These conditions may include _______ , _______ , some types of _______ , and diabetes.
Some scientists believe trans fats pose major _______ as well. Many cities and states have passed laws that require restaurants to limit how much trans fat they use. In 2015, the United States Food and Drug Administration _______ declared that trans fats were not “generally recognized as safe.” The FDA gave food companies three years to remove _______ from their food products.
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_______ are organic substances that come from _______ that are necessary for normal growth and development. Different vitamins have different functions in the body.
Your body requires _______ . Because your body cannot create these vitamins, you need to absorb them from the foods you eat. Unlike _______ , your body requires only very small amounts of vitamins to function properly. Eating a balanced diet that contains a variety of foods can easily provide you with the vitamins you need.
Vitamins can be divided into two distinct types—_______ and _______ (Figure 7.8). Water-soluble vitamins dissolve in water. They pass into the _______ during digestion and are either used immediately by the body or are removed by the kidneys during _______ . The nine water-soluble vitamins are vitamin C and the B vitamins.
_______ vitamins are absorbed along with dietary fat and dissolve in the body’s fats. They are stored in the body for later use. There are four fat-soluble vitamins—vitamins A, D, E, and K.
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Minerals
_______ are inorganic elements that are found in soil and water. Minerals are _______ from the soil and water. You then absorb minerals from the plants you eat, the water you drink, or from animal food sources that have absorbed the minerals. Your body _______ in small amounts to grow and develop normally.
As with _______ , each mineral helps with different body processes (Figure 7.9). Eating a _______ diet generally provides all of the minerals your body needs. Two very important minerals are _______ . The body needs iron so that blood cells can _______ throughout the body. It needs calcium to build _______ . The recommended dietary allowance (RDA) for calcium in teens is 1,300 milligrams (mg). The RDA for iron depends on age and biological sex. For people ages 9 to 13, the RDA for iron is 8mg. Between 14 and 18 years of age, the RDA for males is 11mg and the RDA for females is 15mg.
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Water
_______ is necessary for the body to work properly and remain healthy. In fact, although people can live for several weeks, and even months, without taking in food, they can survive only a _______ water.
Your body _______ every day through urination, sweat, and exhalation. For this reason, you need to take in water to replace what your body loses to _______ . _______ condition in which the body’s tissues lose too much water.
People should drink 8½ to 11½ cups of fluids per day to have enough water in the body. Normally, most people can be sure to have _______ in their body simply by drinking when they are thirsty (Figure 7.10).