Bishop Kenny Naval Science One Wellness

1. 1
UNIT 5 CHAPTER 3
You Are What You Eat
1

2. 2
Introduction
A healthy lifestyle includes good
nutrition.
Your body will not function properly
without the right nutrients.
A balanced diet helps maintain proper
weight and lower risk of disease.

3. 3
Nutrients
Substances found in food that
nourish the body

4. 4
Eating on the run too often can affect your
nutrition and weight. You may consume too
many fats and too few vegetables and
fruits, leaving you deficient in certain
nutrients.
Eating balanced meals, even on the run:
• contributes to proper weight
• provides energy for physical activity
• supplies nutrients for good health.4

5. 5
Fats
Nutrients made up of fatty acids
that are insoluble in water and
provide energy to the body

6. 6
Deficient
Having too little of something,
such as a nutrient in the body

7. 7
Although too many fats can be bad for
you, your body needs a certain amount of
fat from the foods you eat. Many
necessary vitamins are fat-soluble only;
without fat, these vitamins cannot be
absorbed.
Note:

8. 8
A. resistance
B. profusion
C. intolerance
D. deficiency
If your body has too little of
something, such as a vitamin or
mineral, it has a(an) _______.

9. 9
A. resistance
B. profusion
C. intolerance
D. deficiency
If your body has too little of
something, such as a vitamin or
mineral, it has a(an) _______.

10. 10
Balancing Calories
You must eat to fuel your body. The more
active you are, the more fuel you need. Even
remaining very still, your body uses calories
on basic functions. You do not have control
over these functions.
Some people use more calories, some less,
for basic functions. Those who use more are
said to have a high metabolism.
10

11. 11
Calories
The amount of energy it takes to
raise the temperature of one
kilogram of water one degree
Celsius; a measurement of
energy

12. 12
Metabolism
The chemical process by
which the body produces
energy and maintains vital
functions

13. 13
Your body uses calories in everything you
do. Unlike your basic functions, you can
control how many calories you voluntarily
use.
For example, you use more calories walking
than watching TV.
You use more calories walking fast than
walking slowly.
The more effort you put in, the more
calories you burn.
13

14. 14
When your body uses the same amount of
calories as you eat daily, your weight
remains the same.
If you eat more calories than your body
uses, you gain weight.
If you eat fewer calories than your body
uses you lose weight.
It’s a balancing act between calories eaten
and calories used.
EATEN USED

15. 15
A. The process of breaking down food
into components that can the body
can use
B. The collection of chemical reactions
that convert food into energy
C. The absorption of food molecules into
the bloodstream
D. The movement of food through the
digestive organs
What is meant by the body’s
metabolism?

16. 16
A. The process of breaking down food
into components that can the body
can use
B. The collection of chemical reactions
that convert food into energy
C. The absorption of food molecules into
the bloodstream
D. The movement of food through the
digestive organs
What is meant by the body’s
metabolism?

17. 17
Karen and Andrea
Here’s an example of making sensible
choices.

18. 18
Karen wonders why she gains weight, 10
pounds last year. After sleeping late and
watching TV, she meets Andrea, who played
tennis that morning.
Karen Andrea
Plain double
Hamburger (1/4 lb)
Salad with grilled
chicken
Mayonnaise Light Italian
dressing
French Fries
Chocolate shake
(large)
Soda
(small)
Their orders:

19. 19
Andrea: “Do you ever eat fruit or
vegetables?”
Karen: “Sometimes.”
Andrea: “I had a hamburger and fries a few
days ago; that’s why I ordered a salad today.
If you will eat fruit and vegetables more often
than fried foods and sweets, it will help you
maintain your weight.”
Karen: “???”
19

20. 20
Karen Calories Andrea Calories
Plain double
Hamburger
(1/4) pounder
540 Salad with
grilled
chicken
200
Mayonnaise 100 Light Italian
dressing
50
French Fries 360
Chocolate
shake (large)
540 Soda
(small)
150
Total 1540 Total 400
Perhaps if Karen knew the calorie count, she
might reconsider her order. Most people only
need 2,000-3,000 calories per day.

21. 21
Karen’s alt Calories Andrea Calories
Hamburger
(2 ounce)
275 Salad with grilled
chicken
200
Lettuce
(1/2 cup)
5 Light Italian
dressing
50
Tomato (1 slice) 5
Mustard (1 tbs) 8
Ketchup (1 tbs) 15
French Fries
(regular order)
220
Chocolate
shake (small)
330 Soda
(small)
150
Total 858 Total 400
If Karen didn’t want a salad, she could still
cut calories with an alternate order.
21

22. 22
Tomato
(Medium)
25
Whole
Milk (Cup)
150
Cheese Pizza
(slice)
290
Egg
(large)
80
Apple
(medium)
80
Green
Pepper
(medium)
20
Wheat
Bread
(slice)
65
Potato
(medium)
45
Ice
Cream
(cup)
270
Orange
(medium)
60
If Karen really wants to lose weight, she
should have salad, reduce calorie intake,
and get more exercise. Tennis burns three
times as many calories as watching TV.
Eat sensibly-exercise-lose weight.
Calories of some common foods.
22

23. 23
A. 1500
B. 2000
C. 3000
D. 3500
Most people need no more than
_______ total calories per day.

24. 24
A. 1500
B. 2000
C. 3000
D. 3500
Most people need no more than
_______ total calories per day.

25. 25
The Importance of a Proper Diet
to Your Health
What you eat to get calories is as important
as the amount you eat. If you eat like Karen,
you give your body too much fat,
cholesterol, salt, and sugar, causing health
problems to start when you are young.
At your next physical, ask the doctor about
your cholesterol, blood pressure, and blood
sugars. You may be surprised.
25

26. 26
What Should You Eat?
The Food Guide Pyramid indicates daily
servings of 6 food groups to get the proper
nutrients for your body.

27. 27
If you follow the guidelines, you will get
enough vitamins and minerals for body
processing and enough carbohydrates,
protein, and fat for energy. If not, you
increase your risk of disease. For example,
lack of calcium can develop osteoporosis.

28. 28
Vitamins
Nutrients that occur naturally in
plant and animal tissue and are
required for proper function of the
body

29. 29
Minerals
Natural chemicals of the Earth
used by the body to supply
necessary nutrition

30. 30
Carbohydrates
One of the various neutral organic
compounds composed of carbon,
hydrogen, and oxygen (including
starches and sugars) produced
by green plants and used to
provide energy necessary for
growth and other functions

31. 31
Protein
Nutrients that are made of amino
acids and that maintain body
tissues and supply energy to the
body

32. 32
Osteoporosis
A condition characterized by a
calcium deficiency in the bone
mass in which the body pulls
calcium from the bones, causing
them to lose their density and
possibly leading to fractures

33. 33
Your body also needs fiber to aid digestion
and prevent cholesterol, fats, and toxic
minerals from entering your blood stream. It
also helps control diabetes by balancing
blood sugar levels.
Fiber:
• raw or lightly cooked vegetables
• fresh fruit-nuts-beans
• whole wheat or bran breads
• cereals-crackers

34. 34
Fiber
Coarse food made mostly of
carbohydrates, such as bran or
lettuce, that serves to stimulate
and aid the movement of food
through the intestines

35. 35
Diabetes
A disease that causes too
much blood sugar to build
up in the body

36. 36
Water is the final nutrient vital to keeping
you alive. The body is more than 65% water,
and water lost must be replaced.
It aids digestion, regulates temperature,
carries vitamins and minerals through the
body, and is important for the removal of
waste.
Drink five to six glasses a day and more on
the days you exercise.
36

37. 37
A. protein
B. iron
C. vitamin
D. calcium
Osteoporosis is a condition caused by
a(an) _______ deficiency in the bone
mass.

38. 38
A. protein
B. iron
C. vitamin
D. calcium
Osteoporosis is a condition caused by
a(an) _______ deficiency in the bone
mass.

39. 39
A. vitamins
B. minerals
C. salts
D. proteins
For proper nutrition, the body requires
certain chemical elements that occur
naturally in the Earth, called _______.

40. 40
A. vitamins
B. minerals
C. salts
D. proteins
For proper nutrition, the body requires
certain chemical elements that occur
naturally in the Earth, called _______.

41. 41
A. vitamins
B. proteins
C. minerals
D. carbohydrates
Essential nutrients found in both plant
and animal tissue are known as
_______.

42. 42
A. vitamins
B. proteins
C. minerals
D. carbohydrates
Essential nutrients found in both plant
and animal tissue are known as
_______.

43. 43
Eating in Moderation
Your body needs fat but not too much.
Your body needs cholesterol, but too much
is harmful; it forms plaque in artery walls,
leading to high blood pressure and an
increased risk of heart disease.
Lower your intake:
• less meat
• oil-free dressing
• no fried foods
• use low-fat dairy
• eat lots of fiber
43

44. 44
Many foods, especially
prepackaged and restaurant,
already have added salt. Do
not add more.
Too much salt forces the
body to retain unnecessary
water and may contribute
to high blood pressure.

45. 45
Sugary foods (candy, soda, syrup, table
sugar) supply “empty calories” and few, if
any, nutrients.
Avoid them while dieting, and do not eat
them as a replacement for nutritious
foods.
Many fruits and vegetables contain sugar,
but they also contain nutrients.
45

46. 46
Limit your intake of coffee, tea, and sodas
that contain caffeine, a stimulant. Caffeine
can temporarily reduce drowsiness but also
upset your stomach, make you irritable, and
give you diarrhea.
46

47. 47
Stimulant
A drink, drug, or other substance
that speeds up the activity of the
mind or body; a drug that speeds
up the activities of the central
nervous system, the heart, and
other organs

48. 48
A. A stimulant is a substance such as
caffeine that speeds up activity.
B. Sodas, coffee, tea, and chocolate
contain caffeine.
C. Large quantities of caffeine can
make you nervous but have no
harmful physical effects.
D. Caffeine affects primarily the central
nervous system and heart.
Which of these statements about
stimulants is NOT accurate?

49. 49
A. A stimulant is a substance such as
caffeine that speeds up activity.
B. Sodas, coffee, tea, and chocolate
contain caffeine.
C. Large quantities of caffeine can
make you nervous but have no
harmful physical effects.
D. Caffeine affects primarily the central
nervous system and heart.
Which of these statements about
stimulants is NOT accurate?

50. 50
Conclusion
Your body needs food for energy. How
much food depends on how active you
are and how many calories your body
uses for its basic functions.
You know you are getting the right
amount when you maintain your ideal
weight.

51. 51
Food supplies you with energy along
with the nutrients to operate properly
and lower the risk of disease.
Eating a healthy, balanced diet and
exercising regularly increase your
chances of a long, strong, and disease-
free life.

52. 52
UNIT 5 CHAPTER 4
Nutrition: Nourishing Your Body
52

53. 53
Introduction
Nutrition is the science of nourishing the
body properly to reach higher levels of
dynamic living.
You can provide yourself with the six
nutrients in a well rounded, diversified
diet.
By reading labels and choosing your
food carefully, you can help maintain a
lean body, free from excess personal fat.

54. 54
Diets have radically changed in the last
35 years.
Proper eating habits now take a back
seat to convenience and lack of time.
• Fast-food outlets
• Duel-career parents
• Skyrocketing number of
single parent families

55. 55
Our lifestyles are busy and hurried, but it
is very important that young adults have a
basic understanding of nutrients, how to
obtain them, and how to control fat.
Six Nutrients:
• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water

56. 56
The first three
ingredients,
carbohydrates, fats,
and proteins, are
foodstuffs. They give
us energy for body
processes.
The released energy
is measured in
calories.

57. 57
A. Single parent households
B. Parents who both work
C. Lack of nutritional education in
schools
D. Fast-food restaurants
In the last 35 years, all the following
factors have led to a lifestyle that has
negatively affected proper nutrition,
except which one?

58. 58
A. Single parent households
B. Parents who both work
C. Lack of nutritional education in
schools
D. Fast-food restaurants
In the last 35 years, all the following
factors have led to a lifestyle that has
negatively affected proper nutrition,
except which one?

59. 59
Carbohydrates
Carbohydrates are found in fruits,
grains, and vegetables.
With a value of 4 calories per gram,
they supply short- and long-term
energy for everything from thinking
to breathing to running a race.

60. 60
Short-term carbohydrates
are the sugars, or simple
carbohydrates, that are
quickly absorbed.
Glucose (blood sugar) is the most
important simple sugar. Many sugary
foods (candy, soda) are sources but
contain few nutrients.
Fruit is an excellent source of simple
carbohydrates and has vitamins and
minerals as well.

61. 61
Simple Carbohydrates
A sugar that is found in the
body in its simple state which
supplies the body with short-
term energy

62. 62
They take longer to digest and convert to
glucose.
Extra glucose converts to glycogen for
storage in the muscles and liver.
Extra glycogen converts to fat for long-term
energy.
Long-term carbohydrates
are starches, or complex
carbohydrates, which are
combinations of sugars.

63. 63
Complex Carbohydrates
A carbohydrate that is
formed by the body after the
conversion of extra glucose,
which supplies the body with
long-term energy

64. 64
Grains and starchy
vegetables are good
sources of complex
carbohydrates.
They are also good
sources for vitamins,
minerals, and fiber.
Fiber provides no
calories but aids the
movement of food
through the digestive
system.

65. 65
A. Sucrose
B. Lactose
C. Glucose
D. Fructose
Which of these sugars is most
important to the body?

66. 66
A. Sucrose
B. Lactose
C. Glucose
D. Fructose
Which of these sugars is most
important to the body?

67. 67
Nourishing Your Body’s Fuel with Fats
Fats (lipids) maintain body temperature,
insulate body organs, provide stored
energy, and carry fat-soluble vitamins
(A, D, E, & K) to the cells.
One gram of fat is equivalent to 9 calories
of energy, more than twice the equivalent of
carbohydrates (1 gram = 4 calories).
The most sensible approach to maintaining
a lean level of body fat is to minimize your
fat intake.
67

68. 68
Fat Soluble Vitamin
A vitamin that is absorbed
through the intestinal tract with
the help of fats and is stored in
the body

69. 69
Triglycerides are the primary fats we eat
and store.
• Saturated fats
 From animals
 Do not melt at room temperature
• Monounsaturated fats
 Usually liquid vegetable oil
• Polyunsaturated fats
 Usually liquid vegetable oil
Too many calories = triglycerides = fat.
Too many saturated fats = cholesterol.69

70. 70
Monounsaturated Fats
Oils or fats that are liquid at
room temperature, are low in
hydrogen, and can lower the
level of blood cholesterol

71. 71
Polyunsaturated Fats
Oils of fatty acids containing
more than one double or triple
bond and are, therefore,
cholesterol defensive

72. 72
Saturated Fats
Fats that do not melt at room
temperature and can raise the
cholesterol level

73. 73
Cardiovascular Disease is the
Main Killer of Americans
Your liver already produces about 1,000
milligrams (mg) of cholesterol daily, and
diet adds another 400 to 500 mg.
Cholesterol, a waxy, sticky substance found
in animal and human waste tissue,
insulates nerves and forms hormones, cell
membranes, vitamin D, and bile to aid in
food digestion.
1/4

74. 74
Your blood carries cholesterol by way of
lipoproteins, with low density lipoproteins
(LDL) carrying cholesterol that is not
needed by the cells in the arteries, giving
them the nickname of the “bad guys.”
Cholesterol accumulated on the inside
walls of the arteries is a factor in the
development of atherosclerosis. Eventually,
cardiovascular disease, in the form of a
heart attack or stroke, may result.
2/4

75. 75
The high density lipoproteins (HDL) carry
the extra cholesterol in your blood to the
liver to dispose of it, thus preventing
cholesterol from building up in the arteries.
For this reason, HDLs are known as the
“good guys.”
To keep cholesterol at a normal level in the
body, you must lower LDL levels and raise
HDL levels.
3/4

76. 76
Steps you can take to accomplish this are
to eat less fat, especially saturated fat,
maintain appropriate body weight, and
participate in a regular exercise program.
Eating more fiber will also help because it
binds with cholesterol and carries it out of
the body; and consuming monounsaturated
fats, such as olive oil, canola, and peanut
oils, raises HDLs.
4/4

77. 77
A. Monounsaturated
B. Polyunsaturated
C. Saturated
D. Trans fat
Which type of fat comes mainly from
animal sources and does not melt at
room temperature?

78. 78
A. Monounsaturated
B. Polyunsaturated
C. Saturated
D. Trans fat
Which type of fat comes mainly from
animal sources and does not melt at
room temperature?

79. 79
A. hypertension
B. vasculitis
C. atherosclerosis
D. endocarditis
Cholesterol deposits in the arteries
lead to a disease called _______.

80. 80
A. hypertension
B. vasculitis
C. atherosclerosis
D. endocarditis
Cholesterol deposits in the arteries
lead to a disease called _______.

81. 81
Proteins:
• are in every cell
• aid development and
maintenance of muscle, bone, skin, blood
• keep the immune system strong
• control chemical activities that transport
oxygen, iron, and nutrients
• can be used for energy when low on
carbohydrates and fat
• have the same caloric amount as
carbohydrates, 1 gram = 4 calories.
Nourishing Your Body with Proteins

82. 82
There are 22 found in human tissue, but the
8 (9 for children) essential amino acids must
come from food.
Food products that contain all 8 essential
amino acids are referred to as complete
proteins (meat, fish, poultry, dairy products).
82
Amino acids are the
building blocks of
protein.

83. 83
Amino Acids
The basic units of proteins,
produced by living cells or
obtained as an essential
component of a diet

84. 84
Plant foods are generally incomplete since
they are either low on or lack an essential
amino acid.
However, they can be easily combined (rice
& beans) to form complete proteins.
84

85. 85
The remaining 14 amino acids are the
nonessential amino acids that are still
necessary for body function, but which
the body manufactures itself.

86. 86
Animal and dairy products are sources of
complete proteins but are also high in fat.
You will have a healthier diet if you meet
your protein needs with carbohydrates
from grains and vegetables.

87. 87
A. Lipoproteins
B. Amino acids
C. Triglycerides
D. Carboxyls
What are the basic units of protein
called?

88. 88
What are the basic units of protein
called?
A. Lipoproteins
B. Amino acids
C. Triglycerides
D. Carboxyls

89. 89
Your body needs vitamins, minerals, and
water to be healthy.
Vitamins and minerals come from food;
water is essential for hydration.
Regulating Your Body with
Vitamins, Minerals, and Water

90. 90
Vitamins promote health and wellness.
The body does not digest vitamins like it
does carbohydrates, fats, and proteins; the
body tissues absorb them instead.
The intestinal track absorbs fat-soluable
vitamins—A, D, E, and K.
Water in the body tissues dissolves
water soluble vitamins—B complex and C.
Vitamins

91. 91
Water Soluble Vitamin
A vitamin that is dissolved
in the water of the tissues

92. 92
Many countries have established the daily
amount of vitamins and minerals needed for
good health.
In the United States, it is the Referenced
Daily Intake (RDI), which replaced the old
Recommended Dietary Allowances (RDA).
The federal government will review and
update these standards as research makes
new discoveries.

93. 93
Referenced Daily Intake
(RDI)
Standards developed by the
U.S. government for the
regulation of vitamin and
mineral requirements

94. 94
A. water; A, D, E, and K; stores them in
the body
B. water; B complex and C; the tissues
absorb them
C. fat; A, D, E, and K; stores them in the
body
D. fat; B complex and C; the tissues
absorb them
The intestinal tract absorbs the
_______ soluble vitamins _______ and
_______.

95. 95
A. water; A, D, E, and K; stores them in
the body
B. water; B complex and C; the tissues
absorb them
C. fat; A, D, E, and K; stores them in the
body
D. fat; B complex and C; the tissues
absorb them
The intestinal tract absorbs the
_______ soluble vitamins _______ and
_______.

96. 96
Vitamin U.S.RDI Functions Sources
A 5000
International
Units (IU)
Helps eyes, skin, and
linings of the nose,
mouth, digestive, and
urinary tracts
Liver, dairy
products, fortified
margarine, orange
fruits and
vegetables, and
dark green
vegetables
B-1
Thiamin
1.5 mg Helps convert
carbohydrates into
energy
Yeast, rice, whole-
grain and enriched
breads/cereals,
liver, pork, meat,
poultry, eggs, fish,
fruits, and
vegetables
Vitamins
96

97. 97
Vitamin U.S.RDI Functions Sources
B-2
Riboflavin
1.7 mg Helps convert nutrients
into energy; helps
maintain skin, mucous
membranes, and
nervous structures
Dairy products, liver,
yeast, fruits, whole-
grain and enriched
breads/cereals,
vegetables, meat,
and poultry
B-3
Niacin
20 mg Helps convert nutrients
into energy; essential
for growth; aids in
synthesis of hormones
Liver, poultry, fish,
milk, eggs, whole-
grain and enriched
breads/cereals,
fruits, and
vegetables
Vitamins

98. 98
Vitamin U.S.RDI Functions Sources
B-5
Panto-
thenic
Acid
10 mg Helps convert
nutrients into energy
Liver, yeast, whole
grains, eggs, beans,
and milk
B-6
Pyridoxine
2.0 mg Aids in more than 60
enzyme reactions
Milk, liver, meat,
green leafy
vegetables, and
whole-grain and
enriched
breads/cereals
Vitamins

99. 99
Vitamin U.S.RDI Functions Sources
B-7
Biotin
0.3 mg Helps convert nutrients
into energy
Liver, yeast, milk,
oatmeal, beans,
nuts, and egg yolks
B-9
Folic
Acid
0.4 mg Aids in blood cell
production; helps
maintain nervous
system
Liver, green leafy
vegetables, and
beans
B-12
Cobalmin
6
micro-
grams
(mcg)
Helps form new cells Meat, seafood,
poultry, dairy
products, and eggs
Vitamins

100. 100
Vitamin U.S.RDI Functions Sources
C 60 mg Helps maintain and
repair connective
tissue, bones, teeth,
and cartilage;
promotes wound
healing
Broccoli, brussel
sprouts, citrus fruit,
tomatoes, potatoes,
peppers, cabbage,
and other fruits and
vegetables
D 400 IU Helps regulate calcium
and phosphorus
metabolism; promotes
calcium absorption;
essential for
development/
maintenance of bones
and teeth
Fortified milk, eggs,
fish-liver oils, and
sunlight on skin
Vitamins
100

101. 101
Vitamin U.S.RDI Functions Sources
E 30 IU An antioxidant
(prevents oxygen from
interacting
destructively with
other substances) that
helps protect cell
membranes, maintain
fats and vitamin A, and
increase blood flow
Green leafy
vegetables, whole
grains, seeds, nuts,
vegetable
shortening, liver,
and egg yolks
K 60-80
mcg
Helps in blood clotting Green leafy
vegetables, liver,
tomatoes, egg
yolks, and milk
Vitamins
101

102. 102
A. A
B. C
C. D
D. K
What vitamin found in eggs, fish-liver
oils, fortified milk, and sunlight
manages calcium absorption for
strong bones and teeth?

103. 103
A. A
B. C
C. D
D. K
What vitamin found in eggs, fish-liver
oils, fortified milk, and sunlight
manages calcium absorption for
strong bones and teeth?

104. 104
10-year study-11,348 adults-3 groups:
1. 50 mg or more per day + 500 supplement
2. 50 mg or more per day
3. less than 50 mg per day
Group 1
• Men—35% lower mortality—42% lower
death from heart disease/stroke
• Women—10% lower mortality—25% lower
death from heart disease/stroke
Points of Interest: Vitamins
Vitamin C

105. 105
Good Sources of Vitamin C
Daily vitamin C supplements of 2,000 mg
may be helpful to allergy sufferers.

106. 106
Minerals are elements found in the
environment that help regulate the body
process.
The body needs minerals to absorb
vitamins.
Macrominerals are minerals needed in large
amounts: calcium, phosphorous,
magnesium, potassium, sulfur, sodium, and
chloride.
Minerals

107. 107
Mineral U.S.
RDI
Functions Sources
Calcium 1000
mg
Structure of bones and
teeth, muscle contraction,
maintenance of cell
membranes, blood
clotting, nerve impulse
transmission, heart
activity, helps convert
carbohydrates into
energy
Dairy products,
small fish (such
as sardines) with
bones, dark-
green
vegetables, dried
beans and peas
Phosphorus 1000
mg
Structure of bones and
teeth, release of energy
from nutrients, formation
of enzymes
Meat, poultry,
fish, eggs, dried
beans and peas,
dairy products
Macrominerals

108. 108
Mineral U.S.
RDI
Functions Sources
Magnesium 400
mg
Building bones, release
of energy from muscle
glycogen, conduction of
nerve impulse to muscle
Green leafy
vegetables, nuts,
soybeans,
seeds, whole
grains
Potassium 3500
mg*
Muscle contraction,
maintenance of fluid and
electrolyte balance,
transmission of nerve
impulse, release of
energy from nutrients
Orange juice,
bananas, dried
fruit, meat, bran,
peanut butter,
potatoes, coffee,
tea, cocoa
Macrominerals

109. 109
Mineral U.S.
RDI
Functions Sources
Sulfur 140
mg*
Part of sulfur-containing
amino acids; firm
proteins of hair, nails,
skin
Meat, wheat germ,
dried beans and
peas, peanuts
Chloride
and
Sodium
Table Salt
(sodium
chloride)
No
more
than
2400
mg*
Regulate blood and
fluids; nerve impulse
transmission; heart
activity; metabolic
controls
Many canned
soups and
processed foods,
pickles, soy sauce,
sauerkraut, celery
* No U.S. RDI established.
Amount is estimated recommendation for dietary intake.
Macrominerals
109

110. 110
Sodium is a macromineral, but many
Americans consume too much, contributing
to high blood pressure, which contributes
to cardiovascular disease.
Calcium is also a macromineral, but many
Americans consume too little, which can lead
to osteoporosis.

111. 111
True or False: Without minerals, our
bodies could not absorb vitamins.

112. 112
True
True or False: Without minerals, our
bodies could not absorb vitamins.

113. 113
A. Iron
B. Calcium
C. Magnesium
D. Sodium
What macromineral do many
Americans consume too much of?

114. 114
A. Iron
B. Calcium
C. Magnesium
D. Sodium
What macromineral do many
Americans consume too much of?

115. 115
The body also needs trace minerals in very
small amounts; they are essential for
proper functioning of the body.
An iron deficiency can reduce the number
and size of red blood cells, causing
weakness, sleepiness, and headaches.

116. 116
Mineral U.S.
RDI
Functions Sources
Selenium 50-75
mcg*
Prevents breakdown
of fats
Seafood, whole-
grain cereals,
meats, egg yolks,
milk, garlic
Manganese 5
mg*
Central nervous
system, normal bone
structure, reproduction
Nuts, whole grains,
vegetables, fruits,
tea, cocoa powder
Fluoride 1.5-4
mg*
Tooth and bone
formation
Drinking water in
some places,
seafood, tea
Molybdenum 75-250
mcg*
Part of enzymes Legumes, cereals,
liver, kidneys, dark-
green vegetables
Trace Minerals
116

117. 117
Mineral U.S.
RDI
Functions Sources
Iron 18
mg
Formation of
hemoglobin; part of
respiratory enzymes
Liver, kidneys, meat,
egg yolks, green
leafy vegetables,
dried fruit, dried
beans and peas,
whole-grain and
enriched cereals
Copper 2
mg
Formation of red
blood cells; part of
respiratory enzymes
Oysters, nuts, cocoa
powder, liver,
kidneys, beans, corn
oil, margarine
Trace Minerals

118. 118
Mineral U.S.
RDI
Functions Sources
Iodine 150
mcg
Functioning of the
thyroid gland and
production of the
thyroid hormones
Iodized salt and
seafood
Chromium 50-200
mcg*
Helps the body use
carbohydrates and
fats, aids in digestion
of protein
Liver, nuts, whole
grains, Brewer’s
yeast, meat,
mushrooms,
potatoes, apples
with skin, oysters
Trace Minerals

119. 119
Mineral U.S.
RDI
Functions Sources
Zinc 15
mg
Part of many
enzymes, essential to
synthesis of DNA and
RNA; metabolizes
carbohydrates, fats,
and proteins; dispose
of carbon dioxide,
strengthen immune
system, helps wounds
heal, helps body use
vitamin A
Meat, liver, eggs,
poultry, seafood
* No U.S. RDI established.
Amount is estimated recommendation for dietary intake.
Trace Minerals

120. 120
Point of Interest: Minerals
A study found that heart-disease patients
who received 150 mcg of chromium per day
had a dramatic jump in HDL cholesterol, the
good stuff that helps keep arteries clear.

121. 121
Water
Your body is 60-70% water. Most
of your blood, brain, and muscles
are made of water, along with 20%
of your bones.
Without water you would die in a few days.
To maintain body functions, you need to
drink 6-8 glasses per day, more when you
exercise.

122. 122
A. Production of red blood cell
B. Synthesis of the thyroid hormone
C. Maintenance of water balance
D. Storage of energy in the cells
An iron deficiency is associated with a
reduction in what bodily process?

123. 123
A. Production of red blood cell
B. Synthesis of the thyroid hormone
C. Maintenance of water balance
D. Storage of energy in the cells
An iron deficiency is associated with a
reduction in what bodily process?

124. 124
True or False: Your body would last
longer without water than without
food.

125. 125
False
True or False: Your body would last
longer without water than without
food.

126. 126
Hunger and Malnutrition
If you can obtain an
abundant and varied
diet, you can easily
meet your nutritional
needs.
However, for many people in the
world, hunger is a way of life.
Poor nutrition is a serious
worldwide problem.

127. 127
Malnutrition
Malnutrition (technically)—any condition in
which a person’s nutrient consumption is
inadequate or unbalanced.
Usually, however, it is consuming too little of
one or more nutrients.
Malnutrition harms every body system and
damages emotional well-being.

128. 128
Malnourished people:
• Do not have energy to perform well
• Are more susceptible to disease.
Malnourished children:
• Grow much more slowly.
Malnutrition during
pregnancy may cause the
baby to weigh less than
normal and have serious
health problems.

129. 129
There are various types of malnutrition. An
especially serious one is protein-energy
malnutrition—not enough protein or
calories.
Especially severe in
children, it can cause
death directly or through
diseases.
It is the most serious
problem today in
developing countries.

130. 130
Malnutrition has various causes (lack of
knowledge, digestive system condition),
but poverty is by far the most common.
People in severe poverty cannot afford to
buy or grow the food they need.

131. 131
Hunger and malnutrition are severe in
many poorer nations, but they are also
problems in prosperous countries.
A World
Problem

132. 132
• Those with little or no income
• Homeless people
• Runaway teenagers
• Families with unemployment
• Some elderly people
A World
Problem
Hungry people in
the United States
include:

133. 133
Several programs
and organizations
like the United
Nations are trying to
solve the problem.
The U.S. government
sponsors the Food
Stamp Program, and
volunteers provide
meals at soup
kitchens.

134. 134
A. Poverty
B. Ignorance
C. Substance abuse
D. Overcrowding
What is the most common cause of
malnutrition?

135. 135
A. Poverty
B. Ignorance
C. Substance abuse
D. Overcrowding
What is the most common cause of
malnutrition?

136. 136
Conclusion
Understanding your body’s nutritional
needs is essential to maintaining your
physical and emotional health.
Without the proper balance of
carbohydrates, fats, proteins, vitamins,
and minerals, you open the door to health
problems.
Even with a fast-paced lifestyle, you can
eat correctly and give your body the fuel it
needs to be healthy and active.