Nutrition During The Teen Years Chapter 5 Lesson 1

Nutrition – the process by which the body takes in and uses food

Importance of Good Nutrition Calories – units of heat that measure the energy used by the body & the energy that foods supply to the body Nutrients – the substances in food that your body needs to grow, repair itself, & to supply you with energy

Hunger vs. Appetite Hunger – a natural physical drive that protects you from starvation Appetite – a desire, rather than a need, to eat

Environmental factors that influence food choices: Family, Friends, & Peers Cultural & Ethnic Background Convenience & Cost Advertising

Nutrients Lesson 2

6 Types of Nutrients Carbohydrates Proteins Fats Vitamins Minerals Water

Carbohydrates Carbohydrates – the starches and sugars present in foods Nutritionist recommend you eat 55 to 66% of your daily calories come from carbohydrates

2 Types of Carbohydrates Simple Carbohydrates – sugars, such as fructose and lactose (those found in fruits and milk) along with sucrose Complex Carbohydrates – starches, the ones found in whole grains, seeds, nuts, legumes (dried peas and beans) and tubers (root vegetables such as potatoes) These must be broke down into simple carbs before they can be used

Carbohydrates Fiber – is an indigestible complex carbohydrate that is found in the tough, stringy parts of vegetables, fruits, and whole grains Fiber, although indigestible is used as energy and helps waste through the digestive system & helps prevent intestinal waste problems

Proteins Proteins – are nutrients that help build & maintain body cells and tissues Proteins are made of amino acids…your body can make all but 9 essential amino acids You get the other 9 from foods you eat

Complete vs. Incomplete Proteins Complete Proteins – contain adequate amounts of all 9 essential amino acids All animal product and some soybean products are good sources Fish, meat, poultry, eggs, milk, cheese, & yogurt

Complete vs. Incomplete Proteins Incomplete Proteins – lack one or more of the essential amino acids. Sources include beans, peas, nuts, & whole grains Consuming a combination of incomplete proteins is equivalent to consuming a complete protein

Role of Proteins During growth periods, the body is constantly using amino acids found in proteins to build new cells and tissue The body also uses proteins to make enzymes, hormones, & antibodies

Fats Some fat in your diet is necessary for good health!!! Fats are a lipid – a fatty substance that does not dissolve in water Fats provide more than twice the energy of carbohydrates or proteins Fatty acids the body needs are called essential fatty acids

Saturated vs. Unsaturated Fatty Acids Saturated Fats – these are fats that are solid at room temperatures Animal fats and tropical oils High intakes of saturated fats is associated with an increased risk of heart disease

Saturated vs. Unsaturated Fatty Acids Unsaturated fats – they are usually liquids or oils at room temperature Unsaturated fats have been associated with a reduced risk of heart disease

Unsaturated Fatty Acids There are 2 types of unsaturated fatty acids Monounsaturated – have only 1 unsaturated bond They are liquid at room temperature, but begin to solidify if refrigerated

Unsaturated Fatty Acids Polyunsaturated fats – have more than 1 unsaturated bond They are usually liquid both at room temperature and when refrigerated

The Role of Fats Provide concentrated form of energy Transport vitamins A, D, E, & K They also serve as a source of linoleic acid, an essential fatty acid that is needed for growth and healthy skin They add flavor and texture to food They help satisfy hunger longer

The Role of Cholesterol Your body uses small amounts it manufactures to make cell membranes and nerve tissue and to produce many hormones, vitamin D, and bile which help digest fats Excess cholesterol deposits in arteries and increases the risk of heart disease

The Role of Cholesterol High Cholesterol can be hereditary, however you can control is with what you eat High intake of saturated fats can increase cholesterol levels. Cholesterol is found only in animal products

Vitamins Vitamins – are compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients There are 2 types of Vitamins Water Soluble Fat Soluble

Types of Vitamins Water Soluble – are vitamins that dissolve in water and pass into the blood during digestion Water soluble vitamins are not stored by the body, therefore they need to be replenished daily!

Types of Vitamins Fat Soluble – are absorbed by your body, stored, and transported in fat. They are stored in fatty tissue, your liver, and kidneys Excessive buildup can be toxic to your body

Minerals 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 Water – is vital to every body function It transports other nutrients to and carries wastes from your cells Water also lubricates your joints and mucous membranes It enables you to swallow & digest foods, absorb other nutrients, & eliminates waste

Guidelines for Healthful Eating Lesson 3

Dietary Guidelines for Americans Dietary Guidelines for Americans – is a set of recommendations for healthful eating and active living

The ABC’s of Good Health A: Aim for fitness Aim for a health weight Be physically active each day

The ABC’s of Good Health B: Build a Health Base Make you food choices carefully Choose a variety of grain products, especially whole grains Choose a variety of fruits & vegatables Keep food safe to eat

The ABC’s of Good Health C: Choose Sensibly 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

Healthful Eating Patters There are 3 main ideas you want to focus on Variety Moderation Balance

New Food Guide Pyramid

Food and Health Living Lesson 4

Nutrition Labeling

Food Additives Food Additives – substances intentionally added to food produce a desired effect

Product Labeling Light or Lite – The calories have been reduced by at least 1/3 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

Product Labeling 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

Product Labeling High, Rich In, or Excellent Source Of – the food contains 20% or more of the Daily Value of 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 fat, and less than 95 mg of cholesterol per 3-ounce serving

Opening Date Expiration Date – the last date you should use the product Freshness Date – the last date a food is considered to be fresh Pack date – the date on which the food was packaged Sell-by date (or pull date) – the last date the product should be sold. You can store and use a product after its sell-by date

Food Allergies Food Allergies – is a condition in which the body’s immune system reacts to substances in some foods called allergens

Food Intolerances Food Intolerance – 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

Food Borne Illness Food Borne Illness – or food poisoning. This may result from eating contaminated foods with pathogens or poisons Pasteurization – is the process of treating a substance with heat to destroy or slow the growth of pathogens

Minimizing the Risks of Foodborne Illnesses Clean – wash your hands and any utensils that you may be using Cross contamination – the spreading of bacteria or other pathogens from one food to another Separate – avoid cross contamination by keeping raw meats and cooked meats separate from other foods

Minimizing the Risks of Foodborne Illnesses Cook – cook all foods to a safe temperature Chill – keep all warm foods warm and all cool foods cool. Do not allow cool foods to warm up or vice versa