1. Chapter 5 Nutrition
Mrs. Boghos-Frangie

2. Chapter 5: Nutrition The Importance of good nutrition
Nutrition: The process by which the body takes in and uses food.
Calories (Kilocalories): are the units of heat that measure the energy used by the body and the energy that foods supply to the body.
Nutrients: are the substances in food that your body needs to grow, to repair itself, and to supply you with energy.
Hunger: an unlearned, inborn response, is a natural physical drive that protects you from starvation.
Appetite: is a desire, rather than a need to eat.

3. Chapter 5: Nutrition What influences your food choice?
How the food tastes.
Family and friends.
Cultural and/or ethnic background.
Cost and convenience.

4. Chapter 5: Nutrition Food and Emotions
Do you tend to eat more-or less-when you feel stressed, frustrated, or depressed?
Do you sometimes snack when you are bored?
Do you reward yourself with a certain food treat when you reach a goal?
This can lead to overeating or unhealthy weight gain.

5. Chapter 5: Nutrition
Nutrients
The human body needs the nutrients found in the food….these are classified into six groups.
Carbohydrates: are the starches and sugars present in food.
Protein: are nutrients that help build and maintain body cells and tissues.
Fats or Lipids: a fatty substance that does not dissolve in water.
Vitamins: are compounds that help regulate many vital body processes.
Minerals: are substances that the body cannot manufacture, but that are needed for forming healthy bones and teeth and for regulating many vital body processes.
Water: is vital to ever body function. It transports other nutrients to and carries wastes from your cells. It’s recommended to drink 8 cups of water a day!

6. Chapter 5: Nutrition Carbohydrates
Are made up of carbon, hydrogen, and oxygen.
Are the preferred source of energy providing the body with 4 calories per gram.
The recommended amount should be 55 to 60 percent of your daily calories should be carbs.
Carbohydrates can be simple or complex
-Simple carbs are sugars, such as fructose and lactose.
-Complex carbs are starches that are found in whole grains.

7. Chapter 5: Nutrition Fiber Helps aid the body in digestion.
Recommended to eat 20 to 35 grams of fiber each day.

8. Chapter 5: Nutrition Protein
Protein is made up of a long chain of amino acids (20).
Your body can manufacture all, but 9 of the 20 different amino acids that make up protein.
Those 9 that the body cannot make up are called essential amino acids and can only be obtained from the food you eat.

9. Chapter 5: Nutrition Guidelines for eating healthy…
The Dietary Guidelines for the United States-is a set of recommendations for healthful eating and active learning.
The recommendations in the dietary guidelines are grouped into three broad areas known as the ABCs of good health.
The ABCs will help you stay fit and will ensure variety, balance, and moderation in your food choices.

10. Chapter 5: Nutrition A: Aim for FITNESS
The “A” in the ABCs of good health deals with fitness goals. Additionally, to healthful eating, regular physical activity is important to staying healthy.
Aim for a healthy weight.
Be physically active each day (at least 60 minutes of moderate physical activity.

11. Chapter 5: Nutrition B: Build a Healthy Base
The “B” in ABCs relates to building a healthful eating plan. The “base” of this food plan is the food guide pyramid (a guide for making healthful daily food choices.
Make your food choices carefully.
Choose a variety of grain products, especially whole grains.
Keep food safe to eat.

12. Chapter 5: Nutrition C: Choose Sensibly
The “C” in the ABCs of good health involves making sensible food choices including:
Choosing a diet that is low in saturated fat and cholesterol and moderate in total fat.
Choosing beverages and foods to moderate your intake of sugars.
Choosing and preparing foods with less salt.

13. Chapter 5: Nutrition
The Food Guide Pyramid

14. Chapter 5: Nutrition Understanding Serving Sizes
The FGP recommended number of daily servings may seem like a lot of food to eat in one day. However, understanding what constitutes a serving will help you see how much food is actually being recommended.
Understanding serving sizes will help you practice portion control.
A portion is how much of a food you eat in one meal.
A medium apple is about the size of a tennis ball.
One serving of meat is about the size of a regular computer mouse.

15. Chapter 5: Nutrition Moderation of Fats
The Dietary Guidelines recommends that no more than 30% of daily calories come from fat.

16. Chapter 5: Nutrition Moderation in Sugar
You might think that you didn’t eat too much added sugar, but sugars are hidden everywhere, included prepared food.
You can moderate your sugar intake by:
Learning to identify added sugars by their names on food packages.
Ex: Corn syrup, honey, and molasses are all types of sugar, along with ingredients that end in –ose.
2. Balancing foods that have added sugars with foods that have less added sugars.
3. Limiting your intake of foods that have added sugars, but few other nutrients.
Ex: Choose 100% fruit choice or water, rather than soda or Gatorade.

17. Chapter 5: Nutrition Moderation in Salt
Sodium (Na) is an essential mineral.
Helps transport nutrients into your cells and helps move wastes out of your body (sweating, excreting).
It also helps maintain normal blood pressure and nerve function.
Read the nutrition facts on the back of labels of foods you eat.
Season foods with herbs and spice instead of salt.
When eating at a restaurant, ask for foods that are prepared without salt.
Choose fruits and vegetables. They contain little to no added salts.

18. Chapter 5: Nutrition Helpful eating patterns….
Whether you eat three meals a day or even more “mini meals”, variety, moderation, and balance are the foundation of a healthful eating plan.

19. Chapter 5: Nutrition Food and Healthy Living Nutrition Labeling
Ingredients list: most food labels list food ingredients by weight, in descending order, with the ingredient in the greatest amount listed first. Unless there are more than one of the products such as sugars. Ex: Sugar, honey, and corn syrup are all considered sugar and would be listed separately.
Food Additives: substances intentionally added to food to produced a desired effect. Additives may be used to enhance a food’s flavor, color, or lengthen its storage life.
Sugar and fate substitutes: Aspartame, fructose, or olestra.

20. Chapter 5: Nutrition Product Labeling
Along with the nutrition information, food labels may state the potential health benefits of food. It may also state the conditions in which the product was placed or grown. Ex: if a food is organic or contains organic material.
Nutrient content claims, product may advertise a food’s nutrient value. “100% fat free.”
Light or lite: the calories have been reduced by at least one-third, or the fat or sodium has been reduced by at least 50%.
Less: the food contains 25% less of a nutrient or of calories than a comparable food.

21. Chapter 5: Nutrition
Free: the food contains no amount, or an insignificant amount, of total fat, saturated fat, cholesterol, sodium, sugars, or calories.
More: the food contains 10% more of the Daily Value for a vitamin, a mineral, protein, or fiber.
High, rich in, or excellent source of: the food contains 20% or more of the daily value for a vitamin, a mineral, protein, or fiber.
Lean: the food is a meat, poultry, fish, or shellfish, product that has less than 10 grams of total fat, less than 4 grams of saturated fats, and less than 95 mg of cholesterol per 3 oz servings.

22. Chapter 5: Nutrition Food Sensitivities
Food Allergy: a condition in which the body’s immune system reacts to substances in some foods.
Allergens: are proteins that the body responds to as if they were pathogens, or foreign invaders.
Reactions will include: rash, hives, or itchiness of the skin, vomiting, diarrhea, or abdominal pain, itchy eyes and or sneezing.
Other reactions include difficulty breathing, closing of the threat.

23. Chapter 5: Nutrition Food Intolerances
This is the most common food allergy, which is a negative reaction to a food or part of food caused by a metabolic problem, such as the inability to digest parts of certain foods or food components.
Ex: Milk or Nuts

24. Chapter 5: Nutrition Foodborne Illness
More known as food poisoning. This is the illness that may result from eating food contaminated with pathogens, the poison they produce, or poisonous chemicals.
Symptoms and Causes:
Spread by infection.
Animals may harbor the disease.
Symptoms include: nausea, vomiting, diarrhea, and fever.

25. Chapter 5: Nutrition Minimizing your risk Must occur within the home.
Use the 4 steps for food safety education
Clean: clean surface, hands, vegetables, and fruits
Separate: to avoid cross-contamination, separate raw meat, seafood, and poultry.
Cook: cook foods at a safe temperature
Chill: cold temperature slow the multiplication of bacteria.