Cindy Saltzman

CH: NUTRITION
Affirmation: I enjoy and deserve fresh, nutritious foods.


Define these terms and how they are similar or different from each other.


Simple/complex carbohydrates

Simple Carbohydrates- Include single sugar molecules (monosaccharides) and double sugar
molecules (disaccharides).
Monosaccharides = glucose, fructose, and galactose.
Disaccharides = (Pairs of single sugars) Sucrose, Maltose, and Lactose.
Simple carbohydrates add sweetness to foods. They are found in fruits and milk.and are added to
different types of candy.

Complex Carbohydrates- Include starches and most dietary fibers. Starches are found in plants,
grains, legumes, potatoes.

Other vegetables contain a mixture of complex and simple carbohydrates.

Simple carbohydrates are found naturally in fruits and are also added to candy as well as soft
drinks, unlike complex carbohydrates which are found in plants and grains (ex: wheat, rice,
barley, beans, potatoes).



Complete/incomplete proteins

Individual protein sources are considered complete if they supply essential amino acids in
adequate amounts and is incomplete if not.

Complete Proteins = Meat, Fish, Poultry, Eggs, Milk, Cheese, Soy

Incomplete Proteins = Legumes, Nuts (Good source of most essential amino acids, but are low in
one or more).

Our diet mainly consists of meats and dairy. Incomplete proteins do not provide a lot of amino
acids, which is essential.



Amino acids/ fatty acids/ glucose

Amino acids = Building block of proteins. 9 out of 20 common amino acids found in food are
essential. The other 11 can be produced by the body.

Fatty acids = A type of unsaturated fatty acid produced during the process of hydrogenation.
Unsaturated fatty acids with an atypical shape that affects the behavior of the body.

Glucose = During digestion, the body your body breaks down carbohydrates into simple sugar
molecules for absorption. A simple sugar that is the body's basic fuel.

Amino acids are found naturally in foods, added to foods, and the others are produced by the
body.



Saturated/monounsaturated/polyunsaturated fats

Saturated fats raise total cholesterol and LDL cholesterol. May increase risk of heart disease.
May increase risk for certain types of cancers. These are found in animal fats, butter, cheese, and
coconut oils.

Monounsaturated fats lowers total cholesterol and LDL cholesterol, may reduce blood pressure
and lower triglycerides. These are found in olive oil, canola oil, avocados, and nuts.

Polyunsaturated fats include two groups: omega 3 and omega 6

Omega 3 = Reduced blood clotting and inflammation, and lowers triglycerides. Found in fatty
fish: salmon, albacore tuna, sardines

Omega 6 = Lowers total cholesterol and LDL cholesterol. These are found in corn, soybean, and
cottonseed oils.


Hydrogenation/trans fatty acids

Hydrogenation = When unsaturated vegetable oil goes through the chemical process, the result is
more solid fat hat contains a mixture of saturated and unsaturated fatty acids. When oil is
processed food manufacturers use hydrogenation to increase the stability of oil so it can be
reused.

Trans Fatty Acids = Unsaturated fatty acids with an atypical shape that affects the behavior of
the body. (Hydrogenation also changes some unsaturated fatty acids to trans fatty acids). Trans
fatty acids are found in fried food, such as fries, fried chicken.



LDL/HDL Cholesterol

LDL (Bad Cholesterol) = Saturated and and trans fatt acids raise blood levels of LDL.

HDL (Good Cholesterol) = Monsaturated fatty acids found in olive oil and canola oil. Provides
better benefits for heart health.

Different types of fats have different effects on health. It is better to use olive oil and canola oil
rather an vegetable oils that are processed, because they are not healthy.


Antioxidants/Free radicals ( Name the 3 vitamins that are common antioxidants.)

Antioxidants = Vitamin E, Vitamin C, and Vitamin A precursor beta - cartone. The preserve the
health of cells.

Free radicals = Vitamin C and Vitamin E.
An electron seeking compound that can react with fats, proteins, and DNA, damaging cell
membranes, and mutating genes in search for it's electrons.


Chapter Questions:

1. When the body lacks carbohydrates as fuel, it will synthesize energy from__Glucose and
muscles____.



2. Why is fiber important? Explain the process of refining a whole grain. What is removed?
Give some examples:

Fiber moves through the intestinal tract in the large intestine, which as a result facilitates into
elimination. Bacteria breaks down fiber into acids and gases. Fiber is necessary for good health.



3. List four ways to add more fiber to your diet.

Dietary fiber is essential for good health. Eating more foods high in fiber such as oat bran,
whole grains, fresh fruits, legumes, whole wheat, brown rice, oatmeal and vegetables.



4. What are the groups in the Food Pyramid - how many recommended # servings/day for each
group?

Fats, Oils, Sweets = Use Sparingly
Milk, Cheese, Yogurt Group = 2-3 servings
Vegetable Group = 3-5 servings
Meat Poultry, Fish, Dry Beans, Eggs and Nuts Group = 2-4 servings
Fruit Group = 2-4 Servings
Bread, Cereal, Rice, and Pasta Group = 6-11 servings



8. complete the chart below

Carbs Protein Fats water
Main purpose





Needed in the diet
to supply energy
for body cells.
An essential
nutrient that forms
important parts of
the bodys main
structure (Muscle
and bones)
Provides energy.
Most
concentrated
source of energy.
Helps insult body
and cushions
organs.
Is the major
component in
foods and in the
human body.
Calories/g

4 Calories per
gram.
4 calories per
gram.
9 Calories per
gram.
men = 3.7 liters
daily.
women = 2.7
liters daily.
Good sources





HDL Proteins.
Food sources such
as: Whole Grains,
Wheat, Rice,
Barely, Oats.
Protein forms
important parts of
blood, enzymes,
some hormes, and
cell membranes.
Complete
proteins=Meat,
Fish, Poultry, Eggs
HDL Proteins.
Blood fat that
helps transport
cholestrol out of
the arteries.
Protecting againt
heart disease.
Water is used in
the digestion and
absoprtion of
food.
Bad sources





LDL Proteins.
Refined
carbohydrates
Incomplete
Proteins. Come
from legumes and
nuts. Is low in
amino acids.
LDL Proteins.
Blood fat that
transports
cholesterol to the
organs and
tissues. Excess
amounts results in
the accumulation
of deposits on the
artey wall.
Water is essential.
A person cannot
live without water
longer than three
days.
% of calories
that should
come from this
source

45%-65% of total
daily calories.
10%-35% of total
daily calories.
20%-35% of total
daily calories.
Water does not
contain calories.