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Unit 4 Nutrition Unit Packet

Nutrition Packet

Name: ____________________________________________________________________    Per: ______

  1. Every day, to function properly, your body needs a certain amount of ______________       

from:  a) ___________________ b) ____________________             c) _________________

2. Your body burns (__________________________) these 3 nutrients to produce energy which is measured in ______________________. 

3. Losing, gaining, and maintaining wt. is all a matter of calories in + calories out  +

family ___________________________. 

 

4. How much should you weigh? -don't get too caught up in how much you weigh.  How fit you are (cardiovascular), and how healthy you are on the inside is more important. 

5. Know the difference between "dieting" and "eating healthy":

-Most diets have too few _____________________________ and your metabolism slows down                      

-You feel deprived, or lose it just for some event, or it's too drastic to keep it up long-term

-If you lose weight too fast, you'll ___________ it back (you lose lean tissue, but gain back fat)

-Many diets don't have you eat a balanced diet (eating from all food groups)

-If you don't look at your behaviors why you gained weight and change those problems, you will end up repeating those problems and gain back any lost weight. 

 

Don't get caught up in crazy fad diets. JUST THINK ABOUT EATING HEALTHY.  The bottom line if you are considering a weight loss plan is to ask:

 

CAN I DO THIS FOR__________________________????????????

 

7. Know that 1 lb. = ________________________ calories.  The safest way to lose wt. is _________________ per wk.           

                *Women should never go below ______________________ calories/day

                *Men should never go below __________________________ calories/day

 

8. Set-point theory: “Body weight is regulated at a predetermined, or preferred, level by a feedback control mechanism.” When you cut calories below the 1200/1500, your body thinks you're starving! (like a Caveman) Metabolism, sends hunger pains, and fat cells don't release fat!

 

9. Yo-yo Syndrome when you lose too much weight too fast, you lose lean muscle, but gain it back as fat!! 

 

 

 

10. 1 lb. =  _____________calories. The safest way is to lose is ___________ lbs. per week.

-Girls’ calories should be between

______________+______________

and should not go below 1200 cal.

-Boys’ calories should be between  ____________+_______________

and should not go below 1500 cal. ___________________________

CALORIES I SHOULD EAT

    PER DAY: ** (see formula)

 

______________________________

11. We need fat for ___________+

    __________+_______________

There are good and bad fats- The good fats are _________________

+ ___________________________

12. The bad fats are ___________

+ __________________________                                            

They’re found in many dairy and animal products + tropical oils.

It’s “solid” at room temp.                    

-Trans fat-look for ____________

“Hydrogenated” or partially hydrogenated” on food label.  It’s added to make foods solid.

-Too much bad fat causes clogged arteries, heart attacks, strokes high blood pressure, low _____________

13. MAXIMUM FAT GRAMS I SHOULD EAT PER DAY:

 

 

14. Foods high in fat are:

-fast food

-cured ______________

-butter / _____________

-red __________ +_____________

-mayo / dressing

-almost anything w/ ‘__________”

15. High cholesterol clogs arteries and leads to heart attacks, and strokes. (HDL is good cholest.)

16. High cholesterol runs in

__________.  It is found in  _______________+                       

 ____________+ _______________

17. Your liver makes all the choles-terol you need, you don’t need to eat any!

18. MAXIMUM GRAMS OF CHOLESTEROL I SHOULD

    EAT PER DAY: __________mg.

 

25. Proteins are in the outer and inner membranes of every cell! Protein is essential for ___________________

building and repairing tissue, growth, and energy.

26. There’re 9 Amino Acids your body can’t make so you must eat them.

-Not enough protein is bad and can cause a weakening of tissues, stunt growth, ______is thin, _______ are thin, muscles are weak, and you can be   _______________(low red blood cell and iron count), and tired all the time.       

27. Too much protein can cause liver and kidney damage (kidney stones!) because the body can’t store protein.

28. GRAMS OF PROTEIN I

    SHOULD EAT PER DAY:

                          -to-

29. It’s best to get your protein from food and not a pill or powder.

Foods high in protein are:

-Beef jerky snack bag – 10                   

-1/2 c. sunflower seeds only – 14          

-2 eggs – 12                                              

-1/2 c. refried beans – 16                        

-1/2 c. peanuts – 16                                

-1 chicken breast – 24                           

-1/2 c. tuna fish – 30

 

30. Sodium- Too much sodium causes _______________________________.

31. You only need _____of a teaspoon! It regulates metabolism and body fluids.

32. MAXIMUM GRAMS OF SODIUM I SHOULD EAT:

 

33. Calcium: Your bones need calcium.  Your body is like a bank and you can deposit calcium until about age ______.

34. Calcium can only be________ into your body for a  # of years.  It’s in milk, yogurt, OJ, cheese, pudding.    

35. Not enough calcium causes Osteoporosis ____________ disease.

36. If you didn’t bank it in, or if you drink a lot of _________(-phosphoric

acid  keeps your body from being able to use calcium) your bones will be in trouble at about age 30.

37. CALCIUM I SHOULD EAT PER DAY:

 

         Pepperoni Pizza

19. Carbohydrates: There are simple and complex carbs.  The simple carbs are _______sugars and are bad for you because they’re empty calories-they make you gain weight, get diabetes, __________blood sugar and then blood sugar levels crash and you feel tired and crave more sugar! Excess sugar is stored as ________!

20. The ___________carbs are complex and are in whole wheat, fruits, veggies, oats give energy, vitamins, minerals, fiber.

21. All carbs turn to glucose but the faster they enter the blood the worse it is.  Try whole wheat not white! Look for the word  “_________________.”

 22. Foods high in sugar are: ________,                 juice, sweet desserts, cookies, candy.

23. MAXIMUM CARBOHYDRATES I

 

SHOULD EAT PER DAY: ______gr.

 

Max sugar I should eat:___cal ____gr

24. Iron: Lack of iron causes:

____________________________.

 

Iron I SHOULD Eat: ___________mg.

 

 

 

 

 


38.       GET PLENTY OF: EXERCISE                Reasons to exercise:

                http://www.dietfacts.com                                http://activitycalc.com               

            -___________________________                  -_____________________________             

            -___________________________                  -_____________________________   

            -___________________________                  -_____________________________ 

            www.dietfacts.com                          www.caloriesperhour.com/index_burn.html

 

39. GET PLENTY OF:   WATER (try for 8 8 oz. glasses)     

            -flushes out ______________!!                             -aids in digestion                   

            -essential for almost all body functions

            -POP + COFFEE are DIURETICS AND MAKE YOU LOSE VALUABLE WATER!        

 

40. GET PLENTY OF: BREAKFAST   -With no food in your stomach, your body thinks it’s starving, and your metabolism slows down.

 

            -It's already been ____________________hours since you last ate                                   

            -Your ________________needs nutrients to be alert-you'll feel tired and can't          concentrate!

            -Your body needs food in the morning for__________________________!!

 

41. GET PLENTY OF: VITAMINS + MINERALS - TAKE A PILL!! (Make sure it has calcium in it to prevent Osteoporosis later in life)

 

The average time to overcome an eating disorder is ___________ . years!!

42. Eating Disorders:                                                                              

Symptoms of anorexia nervosa include: Resistance to maintaining

healthy body weight - ________________ WITH BEING THIN and self-discipline to ______________ eat!,  Intense fear of gaining weight or becoming fat, even though underweight, Distorted ________________________ of their body shape and size

 

Symptoms of bulimia include: Resistance to maintaining healthy body weight, OBSESSION WITH BEING THIN but don’t have discipline to not eat, so binge and vomit (at least twice a wk for 3 months, take laxatives, and over – exercise, Intense fear of gaining weight or becoming fat, even though underweight, Distorted PERCEPTION of their body shape and size.

 

-THERE IS NO CURE – IT’S A LIFELONG RECOVERY

It’s not about food, it’s about: