Chapter 5 Nutrition and Your Health Page 94

Section 1: Food in your life Describe factors that influence food choice Explain how food choices reflect culture Explain how time and money influence food choices

Why do you eat? Nutrients- substances your body needs to function and grow Can effect all sides of health triangle Eating habits Need for food Desire for food Physical need for food Hunger-natural drive that protects you from starvation

B. Mind’s desire for food Appetite- desire, rather than need for food What effects appetite Culture family and friends Advertising Time and money Your emotions

C. Your eating habits Must chose good, healthy foods Limit sweets Obesity- overweight Leads to high blood pressure, high cholesterol, and chronic disease 6 out of 10 leading causes of death Many people eat past point of fullness because food tastes good and appetite keeps you eating Nutrition- process by which the body takes in and uses food- good nutrition, and bad nutrition

Section 2: Carbs, Protein, and Fats Define carbs, proteins, and fats Identify food sources for carbs, proteins, and fats Contrast complete and incomplete proteins

A. Carbs Carbs- starches and sugars found in food Potatoes, pasta, bread Preferred source of energy Simple or complex 4 calories per gram 55 to 65% of diet Simple- sugars- fruits and vegetables

A. Carbs continued Complex- starches- grains, seeds, nuts legumes and tubers Chemically more complex Body converts carbs to glucose- simple sugar and body’s chief fuel Glycogen- stored carbs Excess is stored as fat Fiber- found in tough, stringy parts of vegetables, fruits, and grains Cannot be used as energy or digested It does help digestive system- prevents constipation and appendicitis

B. Proteins Proteins- nutrients that help build and maintain body tissues Tissue- muscle, bone, connective tissue, teeth, skin, blood, and vital organs 20 to 30% of diet Proteins made up of amino acids- substances that make up body proteins- 9 essential amino acids must come from food Complete proteins- foods that contain all essential amino acids Fish, meat, poultry, eggs, milk, cheese, yogurt, Incomplete Proteins- foods that lack some essential amino acids Seeds, nuts, whole grains

C. Fats Fats- lipids- a fatty substance that does not dissolve in water Saturated Fats- holds all hydrogen atoms it can Animal fats and tropical oils Unsaturated Fats- missing hydrogen atoms Vegetable fats Better for you than saturated Role- carry vitamins A, D, E and K Linoleic acid- essential fatty acid for growth and healthy skin Should make up no more than 30 % of calories

D. Cholesterol Cholesterol- fatlike substance produced in liver of all animals, found only in animal origins Body needs cholesterol, but too much can cause heart disease Saturated fats lead to bad cholestrol

Section 3: Nutrients: Vitamins, Minerals, and Water Define vitamins and minerals Discuss properties of water-soluble and fat-soluble vitamins Describe the role of water

Vitamins Compounds that help regulate many vital body processes including digestion, absorption, and metabolism 13 vitamins- only 1 is manufactured by the body- D Water-soluble- vitamins that dissolve in water- vitamin C Fat-Soluble- absorbed and transported by fat- ADEK Water-soluble- eliminated through urine Fat-soluble- stored in fat

B. Minerals Inorganic substances that the body cannot manufacture but act as catalysts, regulating many vital body processes Trace nutrients- need in small amounts- example iron Calcium- helps develop bones Fractures- more susceptible without calcium

C. Water Body needs water!!! Vital to most body functions Carries nutrients Helps digest food Regulates body temp Lubricates joints Body uses 10 cups of water a day Must replace water you use

Section 4: Guidelines for Healthful Eating Explain the meaning and role of Recommended Dietary Allowances Name the five food groups Describe the guidelines for maintaining body weight

A. Dietary Guidelines for Americans USDA publishes RDA? Need to eat a variety of foods Food Pyramid Bread, Cereal, Rice, Pasta- 6-11 servings Fruits- 2-4 servings Meat, Poultry, Fish, Beans, Eggs, and nuts- 2-3 servings Milk, Yogurt, and Cheese- 2-3 servings Fats, Oils, and Sweets- use sparingly

B. Balance Balance food with amount of energy you use Be aware that controlling fat is more important than controlling weight Calories add up, no matter what you eat Need plenty of grains, vegetables, and fruits Choose to eat low in fat, saturated fat, and cholesterol How to reduce fat Cut fat off meat, eat lean meat and poultry, remove skin from chicken and turkey, eat more fish, choose lower-fat milk, cheese, and yogurt, cut down on fried food

C. Moderation Cut down on sugars if possible Limit salt and Sodium Less than 70 grams a day Cut down on pop Be aware of sugar intake Choose fruits canned in water, not syrup Limit salt and Sodium 2,400 mgs or less Be aware of salt intake Season foods with herbs and spices, not salt Taste food before you salt Go easy on salty snacks

D. Healthy Eating patterns Need variety no matter how many meals Breakfast Most important meal! Why? Better mental and physical performance Lunch and Dinner Some have large lunch and small dinner and vice-versa Still need a variety of foods