Chapter 5 Nutrition and Your Health

*SUBSTANCES IN FOOD THAT THE BODY NEEDS TO FUNCTION PROPERLY* “NUTRITION: THE PROCESS BY WHICH THE BODY TAKES IN AND USES FOOD” NUTRIENTS

CALORIES “UNITS OF HEAT THAT MEASURE THE ENERGY USED BY THE BODY AND THE ENERGY THAT FOODS SUPPLY TO THE BODY”

“A NATURAL PHYSICAL DRIVE THAT PROTECTS YOU FROM STARVATION”

“A DESIRE, RATHER THAN A NEED, TO EAT”

CARBOHYDRATES *THE BODY’S PREFERRED SOURCE OF ENERGY, OR CALORIES* CARBS CAN INCLUDE: SUGARS STARCHES FIBER 55-65% OF YOUR CALORIES SHOULD COME FROM CARBS

GOOD SOURCES OF COMPLEx CARBS INCLUDE VEGETABLES, PASTA, SEEDS, AND NUTS. SUGARS, OR SIMPLE CARBS, ARE PRESENT NATURALLY IN MANY FOODS, INCLUDING FRUITS, SOME VEGGIES AND MILK

FIBER DIETARY FIBER IS ANOTHER FORM OF COMPLEX CARBOHYDRATE *FIBER IS THE TOUGH STRINGY PART OF VEGETABLES, FRUITS AND GRAINS*

*FIBER HELPS MOVE WASTE THROUGH YOUR DIGESTIVE SYSTEM.* EATING ENOUGH FIBER THROUGHOUT LIFE MAY HELP YOU AVOID CANCER.

*FATS THE NUTRIENT FAT HAS SEVERAL IMPORTANT FUNCTIONS IN HEALTH *FAT IS KNOWN BY THE SCIENTIFIC NAME LIPID* LIPIDS ARE FATTY SUBSTANCES THAT DO NOT DISOLVE IN WATER

THERE ARE TWO TYPES OF FATS *SATURATED FATS- ANIMAL FATS* SUCH AS MEATS, DAIRY FOODS, PORK AND EGG YOLKS *UNSATURATED FATS- THIS INCLUDES MOST VEGETABLE FATS….OILS*

*FATS CARRY FAT- SOLUBLE VITAMINS A D E AND K INTO YOUR BLOOD.* WITHOUT FATS OUR BODIES COULD NOT USE THESE NUTRIENTS FATS ADD FLAVOR AND HELP TO SATISFY HUNGER. FATS SURROUND AND CUSHION YOUR VITAL ORGANS

ALMOST EVERY FOOD HAS SOME FAT - ATLEAST IN VERY SMALL AMOUNTS VISABLE FATS - BUTTER, VEG. OIL, FAT LAYER ON MEAT, ACCOUNT FOR ABOUT 40% OF THE FAT IN OUR DIET. MANY FATS ARE HIDDEN IN FOODS CHOCOLATE, SEEDS, NUTS, EGG YOLKS, ICE CREAM, SOUPS, AND DOUGHNUTS ALL HAVE HIDDEN FATS

*CHOLESTEROL IS A FAT LIKE SUBSTANCE* IN MANY WAYS CHOLESTEROL RESEMBLES FAT. BECAUSE THE HUMAN LIVER CAN MAKE CHOLESTEROL IT NEEDS, IT IS NOT CONSIDERED A NUTRIENT. THE BODY USES CHOLESTEROL TO PRODUCE CERTAIN HORMONES, VIT D, AND PROTECTS NERVE FIBERS

IN SOME PEOPLE THE BODY MAKES TOO MUCH CHOLESTEROL. HIGH CHLOSTEROL IS A FACTOR IN HEART AND OTHER CIRCULATORY DISEASES. SOME PEOPLE TAKE MEDICATION TO LOWER THEIR LEVEL OF CHOLESTEROL PEOPLE CAN ALSO LOWER THEIR CHOLESTEROL BY CUTTING OUT CERTAIN FOODS IN THEIR DIETS

*PROTEINS- ARE A VITAL PART OF EVERY BODY CELL* MUSCLE, BONE CONNECTIVE TISSUE, TEETH, SKIN, BLOOD, AND ALL VITAL ORGANS CONTAIN PROTEIN. YOUR BODY USES PROTEINS MAINLY FOR BUILDING AND MAINTAINING ALL BODY TISSUES.

*SOURCES OF PROTEINS MEATS, FISH, POULTRY, EGGS, MILK, CHEESE, YOGURT* SEEDS AND NUTS ARE THE BEST SOURCE OF PLANT PROTEINS. HOWEVER, NO SINGLE PLANT PROTEIN HAS ENOUGH PROTEIN

*VITAMINS- ARE KNOW AS MICRO- NUTRIENTS* BECAUSE THEY ARE NEEDED IN SMALL AMOUNTS. VITAMINS HELP REGULATE MANY VITAL BODY PROCESSES. THEY DO NOT SUPPLY CALORIES.

TWO TYPES OF VITAMINS *WATER-SOLUBLE -DISOLVE IN WATER VIT B AND C* *FAT-SOLUBLE - ABSORBED AND TRANSPORTED BY FAT (VIT A, D, E, AND K*

MINERALS - SUBSTANCES THAT THE BODY CANNOT MANUFACTURE SOME IMPORTANT MINERALS SODIUM,CHLORINE AND POTASSIUM BANANAS AND POTATOES ARE A GOOD SOURCE OF POTASSIUM

*WATER - OUR MOST IMPORTANT NUTRIENT. ONLY OXYGEN IS MORE IMPORTANT TO LIFE.* MOST PEOPLE NEED ABOUT *10 CUPS* OF WATER EVERY DAY.

Guidelines for Healthy Eating

Dietary Guidelines for Americans “ a set of recommendations for healthful eating and active living.”

Food Guide Pyramid