1. Warm-Up Chapter 5 List the six foods that you eat most often for meals or snacks. Why do you choose them? What do you base those choices on? Health Benefits, Taste, Appearance, Convenience?

2. Chapter 5 – Nutrition and Your Health Nutrition During the Teen Years Nutrition During the Teen Years Good Nutrition enhances your quality of life and helps prevent disease. Good Nutrition enhances your quality of life and helps prevent disease. What Influences Your Food Choices? What Influences Your Food Choices? Hunger – Unlearned, inborn response – natural physical drive that protects you from starvation. Hunger – Unlearned, inborn response – natural physical drive that protects you from starvation. Appetite – Desire to eat. Appetite – Desire to eat. Emotions – Boredom, Frustration, Stress, Depressed. Emotions – Boredom, Frustration, Stress, Depressed.

3. Your Environment Your Environment Family, Friends, Peers – Many eating habits were shaped when adults planned your meals. You may now prefer them because you grew up eating them. Friends and Peers can influence you to try new foods. Family, Friends, Peers – Many eating habits were shaped when adults planned your meals. You may now prefer them because you grew up eating them. Friends and Peers can influence you to try new foods. Cultural/Ethnic Background Cultural/Ethnic Background Convenience and Cost Convenience and Cost Advertising Advertising Nutrition Throughout the Life Span Nutrition Throughout the Life Span Good Nutrition is essential especially in Teen Years because it is one of the fastest periods of growth. Good Nutrition is essential especially in Teen Years because it is one of the fastest periods of growth.

4. Lesson 2 – Nutrients Carbohydrates Carbohydrates Body’s preferred source of energy, providing 4 calories per gram. Body’s preferred source of energy, providing 4 calories per gram. It is recommended that 55-60% of your daily calories come from carbohydrates, mainly complex carbohydrates. It is recommended that 55-60% of your daily calories come from carbohydrates, mainly complex carbohydrates. Simple – Sugars – Fructose (fruit), lactose (milk), and sucrose (sugarcane – refined to become table sugar). Simple – Sugars – Fructose (fruit), lactose (milk), and sucrose (sugarcane – refined to become table sugar). Complex – Starches – Whole grains, seeds, nuts, legumes, and tubers (root vegetables such as potatoes) Complex – Starches – Whole grains, seeds, nuts, legumes, and tubers (root vegetables such as potatoes)

5. The Role of Carbohydrates Converted into Glucose. Converted into Glucose. If not used right away, stored in liver and muscles as glycogen. When needed it is converted back into glucose. If not used right away, stored in liver and muscles as glycogen. When needed it is converted back into glucose. If more carbohydrates are taken in than the body can use or store, it is converted and stored as body fat. If more carbohydrates are taken in than the body can use or store, it is converted and stored as body fat.

6. Fiber Indigestible complex carbohydrate Indigestible complex carbohydrate Tough, stringy parts of vegetables Tough, stringy parts of vegetables Fruits Fruits Whole Grains Whole Grains Helps move waste through the digestive system, which helps prevent intestinal problems. Helps move waste through the digestive system, which helps prevent intestinal problems. To stay healthy, eat 20 to 35 grams of fiber each day. Eat fruits and vegetables with edible skins and whole- grain products such as bran cereals, oatmeal, and brown rice, as they are excellent sources of fiber. To stay healthy, eat 20 to 35 grams of fiber each day. Eat fruits and vegetables with edible skins and whole- grain products such as bran cereals, oatmeal, and brown rice, as they are excellent sources of fiber.

7. Protein Made of long chains called amino acids. Your body cannot produce 9 of the 20 amino acids that it needs, therefore you must get them from the foods you eat. Made of long chains called amino acids. Your body cannot produce 9 of the 20 amino acids that it needs, therefore you must get them from the foods you eat. Complete Proteins – Contain adequate amounts of the 9 Amino Acids – Comes from Animal Products – Fish, Meat, Poultry, Eggs, Milk, cheese and Yogurt. Complete Proteins – Contain adequate amounts of the 9 Amino Acids – Comes from Animal Products – Fish, Meat, Poultry, Eggs, Milk, cheese and Yogurt. Incomplete Proteins – Lack one or more essential amino acids – Beans, Peas, Nuts, Whole Grains. Incomplete Proteins – Lack one or more essential amino acids – Beans, Peas, Nuts, Whole Grains. Combining several incomplete proteins is the equivalent to consuming a complete protein. Combining several incomplete proteins is the equivalent to consuming a complete protein.

8. The Role of Proteins During major growth periods, such as infancy, childhood, adolescence, and pregnancy, the body builds new cells and tissues from the amino acids in proteins. During major growth periods, such as infancy, childhood, adolescence, and pregnancy, the body builds new cells and tissues from the amino acids in proteins. Body also uses proteins to make new: Body also uses proteins to make new: Enzymes Enzymes Hormones Hormones Antibodies Antibodies Also supply the body energy – 4 calories per Gram. Also supply the body energy – 4 calories per Gram.

9. Fats SOME fat in the diet is necessary for good health. SOME fat in the diet is necessary for good health. Type of lipid Type of lipid Provide 9 calories per gram. Provide 9 calories per gram. Saturated Fatty Acids – Animal Fats and Tropical Oils. Saturated Fatty Acids – Animal Fats and Tropical Oils. Unsaturated Fatty Acids – Vegetable Fats Unsaturated Fatty Acids – Vegetable Fats

10. The Role of Fats They transport Vitamins A, D, E, and K in your blood and serve as sources of linoleic acid. They transport Vitamins A, D, E, and K in your blood and serve as sources of linoleic acid. An essential fatty acid that is needed for growth and healthy skin. An essential fatty acid that is needed for growth and healthy skin. Fats also add Flavor and Texture to Food. Fats also add Flavor and Texture to Food. Help Satisfy Hunger longer than Carbohydrates or Proteins, because they take longer to digest. Help Satisfy Hunger longer than Carbohydrates or Proteins, because they take longer to digest. No more than 20-30% of Total Caloric Intake. No more than 20-30% of Total Caloric Intake.

11. The Role of Cholesterol Your Body uses the small amount it manufactures to make cell membranes and nerve tissue and to produce many hormones, Vitamin D, and bile (which helps digest fats). Your Body uses the small amount it manufactures to make cell membranes and nerve tissue and to produce many hormones, Vitamin D, and bile (which helps digest fats). Excess Blood Cholesterol is deposited in arteries, including the arteries of the heart, which increases the risk of heart disease. Excess Blood Cholesterol is deposited in arteries, including the arteries of the heart, which increases the risk of heart disease. High cholesterol may be hereditary and tends to rise as people age. High cholesterol may be hereditary and tends to rise as people age. Losing excess weight can lower cholesterol levels. Losing excess weight can lower cholesterol levels.

12. Lesson 3 – Guidelines for Healthful Eating ABC’s of Good Health ABC’s of Good Health A: Aim for Fitness A: Aim for Fitness Aim for a Healthy Weight Aim for a Healthy Weight Be physically active each day. Be physically active each day. B: Build a Healthy Base B: Build a Healthy Base Make your Food Choices carefully Make your Food Choices carefully Choose a variety of grain products, especially whole grains. Choose a variety of grain products, especially whole grains. Choose a variety of fruits and vegetables daily. Choose a variety of fruits and vegetables daily. Keep food safe to eat. Keep food safe to eat.

13. C: Choose Sensibly C: Choose Sensibly Choosing a diet low in saturated fat and cholesterol and moderate in fat. Choosing a diet low in saturated fat and cholesterol and moderate in fat. Choosing beverages and foods to moderate your intake of sugars. Choosing beverages and foods to moderate your intake of sugars. Choosing and preparing foods with less salt. Choosing and preparing foods with less salt. Moderation, Moderation, Moderation!!! Moderation, Moderation, Moderation!!! Fats Fats Sugar Sugar Salt Salt

14. The Importance of Breakfast While you sleep your body uses energy for functions like breathing, keeping your heart beating, when you wake up your body needs a fresh supply of energy. While you sleep your body uses energy for functions like breathing, keeping your heart beating, when you wake up your body needs a fresh supply of energy. Eating a nutritious Breakfast can: Eating a nutritious Breakfast can: Improve mental and physical performance. Improve mental and physical performance. Reduce Fatigue later in the day. Reduce Fatigue later in the day. Maintain a healthy weight. Maintain a healthy weight. Skipping breakfast can cause overeating later in the day! Skipping breakfast can cause overeating later in the day!

15. Understanding Serving Sizes Just because the Pop-Tart package has two Pop- Tarts in it, does not mean that those two Pop- Tarts are One Serving!!! Read Labels! Just because the Pop-Tart package has two Pop- Tarts in it, does not mean that those two Pop- Tarts are One Serving!!! Read Labels! Medium Apple = Tennis Ball Medium Apple = Tennis Ball One Serving of Meat = Computer Mouse One Serving of Meat = Computer Mouse One Serving of Bread = One Slice One Serving of Bread = One Slice

16. Lesson 4 - Product Labeling Lesson 4 - Product Labeling Nutrition Labeling Nutrition Labeling Law requires that these information panels be placed on packages of food that are intended for sale. Law requires that these information panels be placed on packages of food that are intended for sale. Nutrient Content Claims Nutrient Content Claims Light/Lite – Calories have been reduced by 1/3, OR fat or sodium has been reduced by at least 50%. Light/Lite – Calories have been reduced by 1/3, OR fat or sodium has been reduced by at least 50%. Less – Contains 25% less of a nutrient or calories of comparable food. Less – Contains 25% less of a nutrient or calories of comparable food. Free – Contains No Amount, or Insignificant Amount of Total Fat, saturated fat, cholesterol, sodium, sugar, or calories. Free – Contains No Amount, or Insignificant Amount of Total Fat, saturated fat, cholesterol, sodium, sugar, or calories.

17. Open Dating Expiration Date – The last date you should use a product. Expiration Date – The last date you should use a product. Freshness Date – The last date a food is considered to be fresh. Freshness Date – The last date a food is considered to be fresh. Pack Date – The date the food was packaged. Pack Date – The date the food was packaged. Sell-by / Pull Date – The last date the product should be sold. You can store and use product after its sell-by date. Sell-by / Pull Date – The last date the product should be sold. You can store and use product after its sell-by date.