WGU C458 Health, Fitness and Wellness
Nutrition provides the body with the nutrients it needs to perform its daily tasks
Undernutrition implies that the individual is not getting enough nutrients. This can occur even if the
person is consuming more than enough calories
Malnutrition an imbalance of proper nutrients
Anorexia nervosa literally means loss of appetite, but this is a misnomer: A person with this is hungry,
but denies the hunger because of an irrational fear of becoming fat. Self-starvation,
food preoccupation and rituals, compulsive exercising, and often an absence of
menstrual cycles in women.
Untreated, can be fatal.
Bulimia characterized by recurring periods of binge eating, during which large amounts of
food are consumed in a short period of time followed by purging (through self-
induced vomiting, abuse of laxatives and/or diuretics) or periods of fasting
Binge eating disorder (BED) episodes of binge eating characterized by eating rapidly, eating large amounts of
food even when not feeling hungry, and feeling guilty or depressed after overeating.
Obesity 15 to 20 percent above normal weight. Poor dietary patterns; include increased
intake of sugars in sweetened soft drinks, foods, and meals of high energy, low
nutrient density, and large portion sizes. At risk for serious health problems such as
type 2 diabetes, hypertension, heart disease, stroke, and some types of cancer.
Minerals inorganic material. Form body parts (teeth and bones), maintain acid-base
neutrality, regulate nerve impulses, osmotic pressure, and electrolyte balance
Major minerals needed by the body:
• calcium—milk, cheese, sardines, salmon, green vegetables
• phosphorus—milk, cheese, lean meat
• potassium—oranges, bananas, dried fruits
• sulfur—eggs, poultry, fish
• sodium—table salt, beef, eggs, cheese
• chloride—table salt, meat
• magnesium—green vegetables, whole grains
Trace minerals required in lesser amounts, and include iron, zinc, selenium, magnesium, copper,
iodine, fluorine, chromium, molybdenum, and manganese
HDL cholesterol (high density lipoproteins) protect the body against heart disease. Often called "good" cholesterol.
LDL cholesterol (low density lipoproteins) most cholesterol in the blood is of this type. Often referred to as the bad cholesterol.
high levels in the blood increases the risk of fatty deposits forming in the arteries,
which in turn increases the risk of a heart attack
Lipoproteins large molecules of fat and protein in the bloodstream; how cholesterol is transported
, WGU C458 Health, Fitness and Wellness
Antioxidants slow the aging process. Reduce cellular damage by binding with free radicals
produced during oxidation reactions
Oxidation reactions the energy-yielding reactions in which either an oxygen atom adds an electron to or
a hydrogen atom removes an electron from a substrate (a group of atoms or
molecule)—the net result is a substrate that has had a partial or complete loss of a
negatively charge particle, an electron. Two partially charged atoms or groups of
atoms, one positively charged and the other negatively charged, now exist
Free radical (Oxidant) any atom or group of atoms that has an unpaired electron. Because electrons
typically function in pairs, these are very prone to binding to other substrates in an
effort to regain this paired status. When this happens in the human body, there is
potential for a great deal of damage.
Carbohydrates produce 4 calories of energy per gram. Found in foods as monosaccharides,
disaccharides, and polysaccharides. Sources include fruits, vegetables, pasta, and
rice which consist of simple sugars and starches
Protein produce 4 calories of energy per gram. Sources include meats and milk. Composed
of 8 essential(provided by the diet) and 12 nonessential(synthesized by the body)
amino acids. Perform many functions including building cells and tissues, forming
blood and enzymes, and fighting infection.
means primary, and no organism can live, and almost no biological process can
take place, without it
Lipids produce 9 calories of energy per gram. Organic compounds that do not readily
dissolve in water; based on their solubility, they are classified into triglycerides
(more commonly known as fats), phospholipids, and sterols
Incomplete protein proteins that are lacking one or more of the essential amino acids
Glycogen the polysaccharide form in which glucose is stored in the liver
Glucose simple sugar. The only source of energy that brain cells use to function
Triglycerides (Fats) Solid at room temperature. Group of chemical compounds that contain fatty acids,
often in very long strands. Most concentrated source of energy in the diet. Provides
much of the stored energy of the body. Insulate body organs against changes in
environmental temperature. Protect the organs and underlying tissues by acting as
a shock absorber.
Water essential component of body structure. Second only to oxygen in importance to
body functioning. Acts as a solvent for minerals and other physiologically important
compounds. In the body, it transports nutrients to and waste products from the cells
and helps regulate body temperature. Comes from fluids and solids in the diet and
also is produced by the metabolic processing of energy nutrients within the tissues
Oils liquid at room temperature.
, WGU C458 Health, Fitness and Wellness
Vitamins organic compounds required by every part of the body to maintain health and
prevent disease. Classified as either fat-soluble or water-soluble. Do not become
part of the body. Only small amounts are needed, but must be provided by the diet
because the body is not able to synthesize them in the required quantities for
proper nourishment and body function. Foster growth, promote the ability to
produce healthy offspring, maintain health, aid in the normal function of the
digestive tract and appetite, and help maintain immune system functions.
Fat-soluble vitamins found in the fatty parts of food and body tissues. Stored in the body until needed, so
it is not necessary to consume them every day. Transported by lipids through the
body; A, D, E, and K
Vitamin A important in promoting growth and health of body tissues as well as enhancing the
function of the immune system. Enhances vision by helping the retina function
properly, permitting us to distinguish between light and shade and to see various
colors distinctly. A form of this is used by dermatologists to treat acne and other skin
disorders. Overdoses may result in yellowish, dry, scaly skin and dry, irritated eyes
Vitamin D essential for calcium absorption and thus is needed to prevent and cure
rickets(deficiency disease in which bones fail to harden)
Vitamin E an activator in certain enzyme reactions, and it protects vitamins A and C from being
used up too quickly
Vitamin K essential for the synthesis of prothrombin, a substance needed for normal blood
coagulation.
Water-soluble vitamins associated with the watery parts of food and body tissues. Not stored by the body.
Excess amounts are usually excreted in the urine and, therefore, should be
provided in the diet on a regular basis. Includes the B vitamins and vitamin C
(ascorbic acid)
B vitamins essential to daily human nutrition. Known as the B-complex group, they help body
systems combat stress and maintain energy reserves. The B-complex group
consists of vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin
B6 (pyridoxine), vitamin B12 (cobalamin), folic acid, and biotin.
Vitamin B1 (thiamin) necessary for carbohydrate metabolism. Aids in the release of energy from food
Vitamin B2 (riboflavin) helps body cells use oxygen, promotes tissue repair, and helps the nervous system
function properly
Vitamin B3 (niacin) essential to growth; without it, thiamin and riboflavin could not function properly in
the body
Vitamin B6 (pyridoxine) necessary for healthy teeth and gums and helps maintain normal body cholesterol.
Further, it aids in the production of antibodies
Vitamin B12 (cobalamin) works in conjunction with folic acid and iron to build normal blood cells and prevent
pernicious anemia
Folic acid aids in the proper growth and reproduction of blood cells and contributes to healthy
skin. Also helps prevent neural tube defects in the fetus during pregnancy
Nutrition provides the body with the nutrients it needs to perform its daily tasks
Undernutrition implies that the individual is not getting enough nutrients. This can occur even if the
person is consuming more than enough calories
Malnutrition an imbalance of proper nutrients
Anorexia nervosa literally means loss of appetite, but this is a misnomer: A person with this is hungry,
but denies the hunger because of an irrational fear of becoming fat. Self-starvation,
food preoccupation and rituals, compulsive exercising, and often an absence of
menstrual cycles in women.
Untreated, can be fatal.
Bulimia characterized by recurring periods of binge eating, during which large amounts of
food are consumed in a short period of time followed by purging (through self-
induced vomiting, abuse of laxatives and/or diuretics) or periods of fasting
Binge eating disorder (BED) episodes of binge eating characterized by eating rapidly, eating large amounts of
food even when not feeling hungry, and feeling guilty or depressed after overeating.
Obesity 15 to 20 percent above normal weight. Poor dietary patterns; include increased
intake of sugars in sweetened soft drinks, foods, and meals of high energy, low
nutrient density, and large portion sizes. At risk for serious health problems such as
type 2 diabetes, hypertension, heart disease, stroke, and some types of cancer.
Minerals inorganic material. Form body parts (teeth and bones), maintain acid-base
neutrality, regulate nerve impulses, osmotic pressure, and electrolyte balance
Major minerals needed by the body:
• calcium—milk, cheese, sardines, salmon, green vegetables
• phosphorus—milk, cheese, lean meat
• potassium—oranges, bananas, dried fruits
• sulfur—eggs, poultry, fish
• sodium—table salt, beef, eggs, cheese
• chloride—table salt, meat
• magnesium—green vegetables, whole grains
Trace minerals required in lesser amounts, and include iron, zinc, selenium, magnesium, copper,
iodine, fluorine, chromium, molybdenum, and manganese
HDL cholesterol (high density lipoproteins) protect the body against heart disease. Often called "good" cholesterol.
LDL cholesterol (low density lipoproteins) most cholesterol in the blood is of this type. Often referred to as the bad cholesterol.
high levels in the blood increases the risk of fatty deposits forming in the arteries,
which in turn increases the risk of a heart attack
Lipoproteins large molecules of fat and protein in the bloodstream; how cholesterol is transported
, WGU C458 Health, Fitness and Wellness
Antioxidants slow the aging process. Reduce cellular damage by binding with free radicals
produced during oxidation reactions
Oxidation reactions the energy-yielding reactions in which either an oxygen atom adds an electron to or
a hydrogen atom removes an electron from a substrate (a group of atoms or
molecule)—the net result is a substrate that has had a partial or complete loss of a
negatively charge particle, an electron. Two partially charged atoms or groups of
atoms, one positively charged and the other negatively charged, now exist
Free radical (Oxidant) any atom or group of atoms that has an unpaired electron. Because electrons
typically function in pairs, these are very prone to binding to other substrates in an
effort to regain this paired status. When this happens in the human body, there is
potential for a great deal of damage.
Carbohydrates produce 4 calories of energy per gram. Found in foods as monosaccharides,
disaccharides, and polysaccharides. Sources include fruits, vegetables, pasta, and
rice which consist of simple sugars and starches
Protein produce 4 calories of energy per gram. Sources include meats and milk. Composed
of 8 essential(provided by the diet) and 12 nonessential(synthesized by the body)
amino acids. Perform many functions including building cells and tissues, forming
blood and enzymes, and fighting infection.
means primary, and no organism can live, and almost no biological process can
take place, without it
Lipids produce 9 calories of energy per gram. Organic compounds that do not readily
dissolve in water; based on their solubility, they are classified into triglycerides
(more commonly known as fats), phospholipids, and sterols
Incomplete protein proteins that are lacking one or more of the essential amino acids
Glycogen the polysaccharide form in which glucose is stored in the liver
Glucose simple sugar. The only source of energy that brain cells use to function
Triglycerides (Fats) Solid at room temperature. Group of chemical compounds that contain fatty acids,
often in very long strands. Most concentrated source of energy in the diet. Provides
much of the stored energy of the body. Insulate body organs against changes in
environmental temperature. Protect the organs and underlying tissues by acting as
a shock absorber.
Water essential component of body structure. Second only to oxygen in importance to
body functioning. Acts as a solvent for minerals and other physiologically important
compounds. In the body, it transports nutrients to and waste products from the cells
and helps regulate body temperature. Comes from fluids and solids in the diet and
also is produced by the metabolic processing of energy nutrients within the tissues
Oils liquid at room temperature.
, WGU C458 Health, Fitness and Wellness
Vitamins organic compounds required by every part of the body to maintain health and
prevent disease. Classified as either fat-soluble or water-soluble. Do not become
part of the body. Only small amounts are needed, but must be provided by the diet
because the body is not able to synthesize them in the required quantities for
proper nourishment and body function. Foster growth, promote the ability to
produce healthy offspring, maintain health, aid in the normal function of the
digestive tract and appetite, and help maintain immune system functions.
Fat-soluble vitamins found in the fatty parts of food and body tissues. Stored in the body until needed, so
it is not necessary to consume them every day. Transported by lipids through the
body; A, D, E, and K
Vitamin A important in promoting growth and health of body tissues as well as enhancing the
function of the immune system. Enhances vision by helping the retina function
properly, permitting us to distinguish between light and shade and to see various
colors distinctly. A form of this is used by dermatologists to treat acne and other skin
disorders. Overdoses may result in yellowish, dry, scaly skin and dry, irritated eyes
Vitamin D essential for calcium absorption and thus is needed to prevent and cure
rickets(deficiency disease in which bones fail to harden)
Vitamin E an activator in certain enzyme reactions, and it protects vitamins A and C from being
used up too quickly
Vitamin K essential for the synthesis of prothrombin, a substance needed for normal blood
coagulation.
Water-soluble vitamins associated with the watery parts of food and body tissues. Not stored by the body.
Excess amounts are usually excreted in the urine and, therefore, should be
provided in the diet on a regular basis. Includes the B vitamins and vitamin C
(ascorbic acid)
B vitamins essential to daily human nutrition. Known as the B-complex group, they help body
systems combat stress and maintain energy reserves. The B-complex group
consists of vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin
B6 (pyridoxine), vitamin B12 (cobalamin), folic acid, and biotin.
Vitamin B1 (thiamin) necessary for carbohydrate metabolism. Aids in the release of energy from food
Vitamin B2 (riboflavin) helps body cells use oxygen, promotes tissue repair, and helps the nervous system
function properly
Vitamin B3 (niacin) essential to growth; without it, thiamin and riboflavin could not function properly in
the body
Vitamin B6 (pyridoxine) necessary for healthy teeth and gums and helps maintain normal body cholesterol.
Further, it aids in the production of antibodies
Vitamin B12 (cobalamin) works in conjunction with folic acid and iron to build normal blood cells and prevent
pernicious anemia
Folic acid aids in the proper growth and reproduction of blood cells and contributes to healthy
skin. Also helps prevent neural tube defects in the fetus during pregnancy
