Chapter 5 Lesson 1-2

Nutrition During Your Teen Years Enjoying a wide variety of healthful foods is an important part of good nutrition. Nutrition- the process by which the body takes in and uses food. Because not all food offers you the same benefits, making healthful food choices is important to your health.

The Importance of Good Nutrition Good nutrition provides you with calories and nutrients your body needs for maximum energy and wellness. Calories- units of heat that measure the energy used by the body and the energy that food supplies to the body. Nutrients- substances in food that your body needs to grow, to repair itself, and to supply you with energy.

Hunger and Appetite Hunger: is unlearned, inborn response; a physical drive that protects you from starvation. When your stomach is empty its walls contract, stimulating nerve endings. Those nerves signal your brain that your body needs food. Appetite: the desire, rather than the need to eat. Do you think you have a big appetite?

Food and Emotions Food is sometimes used to meet emotional needs. For example: Do you eat more or less when you are feeling stressed, frustrated, or depressed? Do you snack when you are bored?

Using food to relieve tension or boredom can result in overeating and unhealthy weight gain. Recognizing when emotions are guiding your food choices can help you break such patterns and improve your eating habits.

Convenience and cost: Many busy families relay on foods that are quick and easy to prepare. Is it cheaper to eat healthy or unhealthy? Advertising: Advertisers spend millions of dollars each year to influence your decisions about what food you eat.

Nutrition Throughout the Life Span Good Nutrition is essential for health throughout life but is particularly important during adolescence- one of the fastest periods of growth you will experience.

Managing Your Eating Habits: Try not to be overly influenced by others in making food choices. Pay attention to quantity. Make something other than food the focus of social occasions.

Lesson 2 Nutrients To survive, the human body needs the nutrients found in food.

These nutrients are classified into six groups: 1. Carbohydrates 2. Proteins 3. Fats 4. Vitamins 5. Minerals 6. Water

1. Carbohydrates Carbs are made up of; carbon, hydrogen, and oxygen. Starches and sugars present in food. Carbs are made up of; carbon, hydrogen, and oxygen. Carbs are the preferred source of energy for the body.

Simple and Complex Carbohydrates Simple Carbs: are sugars, such as fructose, lactose (found in fruit and milk), and sucrose (table sugar) Complex Carbs: are also known as starches (sound in whole grain: seeds, nuts, potatoes) the body must break down these complex carbs into simple carbs before it can be used as energy.

SIMPLE CARBOHYDRATES

COMPLEX CARBOHYDRATES

The Role of Carbohydrates All carbohydrates are broken down into glucose – which is the body’s MAIN SOURCE OF ENERGY. Glycogen- use glucose that is not used right away and is stored in the liver and muscles. Then when energy is needed again it is converted back into glucose. When you consume more carbs than your body can use as energy, it is then stored as fat.

Fiber- is an indigestible complex carbohydrate (found in; tough, stringy parts of vegetables, fruits, and whole grains) Although fiber cannot be used as energy, it helps move waste out of the body, which helps prevent intestinal problems. Good sources of fiber include: fruits and vegetables with edible skin, bran, oatmeal, and brown rice.

2. Protein - nutrients that help build and maintain body cells and tissues Proteins are made up of long chains of substances called amino acids. Your body can manufacture all but 9 of the needed 20 amino acids. The 9 that your body cannot produce are called essential amino acids.

Proteins are classified into 2 groups: 1. Complete Proteins: contain adequate amounts of all 9 essential amino acids. (fish, eggs, meat) 2. Incomplete Proteins: lack 1 or more of the essential amino acids. (beans, peas, nuts and whole grains)

COMPLETE PROTEINS

INCOMPLETE PROTEINS

Roles of Proteins Help build new cells and tissues Make enzymes, hormones, and antibodies Provide the body with energy Excess proteins are also stored as fat

3. Fats Lipids- a fatty substance that does not dissolve in water. Fats provide more than twice the amount of energy than carbohydrates and proteins.

The body needs fatty acids The body needs fatty acids. The fatty acids that the body needs, but cannot produce are called essential fatty acids. Saturated Fat- holds all the hydrogen atoms it can (solid at room temp.-butter) Unsaturated Fat- liquid type of fat at room temp. (oil)

Fat is needed to provide the body with important vitamins: A, D, E, K, but consuming too much food high in fat is unhealthy and can lead to weight gain. Fat should add up to no more than 20-30% of daily calorie intake.

4. Vitamins - are compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients.

Vitamins are either classified as water or fat-soluble. Water-Soluble Vitamins: can dissolve in water and pass easily through blood. They need to be replenished daily. Fat-Soluble Vitamins: are absorbed, stored, and transported in fat. They are stored in fat.

Water Soluble Vit. Vitamin C Vitamin B1 Vitamin B12

Fat-Soluble Vit. Vitamin A Vitamin E Vitamin K

5. Minerals - substances that the body cannot manufacture on it’s own but is needed for forming healthy bones and teeth, and for regulating many vital body processes. Examples: Calcium, Iron, Magnesium

6. Water -transports nutrients and carries wastes from your cells. -Water also lubricates joints and mucous membranes.

Partner Work Be a Scientist… Make a theory about a nutritional element that you think could work based on your experiences. Example: Mrs. Murawski thinks that if an individual consumes the recommended amount of water intake daily…less stretch marks will occur. BE CREATIVE.