1. Ch. 10
Nutrition For Health

2. Lesson 1: The Importance of Nutrition
Objectives:
The student will be able to explain why the body needs nutrients.
The student will be able to identify factors that influence which foods you chose.
The student will be able to describe how your emotions can affect your food choice.

3. The Role of Food Food is a necessity in life, like water and air.
Your food choices affect all 3 sides of your health triangle.
Ex. not eating breakfast.
Physical- Low on energy
Men/Emo- Trouble focusing
Social- Grumpy and irritable

4. Food, Nutrients and Nutrition
Nutrients: are substances in food that your body needs.
They help build new tissue, repair damaged cells and produce energy.
Nutrients nourish the body in two ways:
1) They provide energy (proteins, carbohydrates, and fats)
2) They help your body run smoothly (vitamins, minerals, and water).
Nutrition: the process by which your body takes in and uses food.

5. What Influences Food Choices?
Peer Pressure
Availability
Convenience
Knowledge of Nutrition
Advertising
Family and Culture

6. Appetite and Hunger Appetite: the psychological desire for food.
Smells or memories might make you crave food even though you do not need it.
Hunger: the body's physical need for food.
It is important to learn the difference between appetite and hunger so you can make healthy food choices.

7. Food and Emotions Emotions can also influence the way we eat.
If someone is feeling sad or stressed out they might turn to food to feel better.
Remember to deal with your feelings and emotions in healthy ways. (journalling, talking with a friend, exercising)

8. Food and your environment
People and things around you affect what you eat
Family and culture – what you eat in the home
Friends – if friends go get food you will most likely eat too
Time and money – convienence
Advertising – influence your decisions about food

9. Meeting Nutrient Needs
All bodies need the same nutrients, but not the same amount. (ex. Size, Age, Energy level)
Teens vs Adults, Olympians vs Average Joes
Most people in the US get enough food to eat but don't get the nutrients they need. This is because of foods that are high in fat and added sugar.
Eating low-nutrient foods, along with overeating can lead to obesity, heart disease and cancer.

10. Ch. 10 Lesson 1 Questions
1. Define appetite and explain how it can affect which foods you choose to eat.
2. What do nutrients do for your body?
3. What role do emotions play in your food choices?
4. Which factors do you think influence a teen's food choices most? Explain your answer.
5. How is it possible to have plenty of food and yet be poorly nourished?

11. Lesson 2: Nutrients Objectives:
The student will be able to identify the six major classes of nutrients.
The student will be able to explain specific ways your body uses nutrients.

12. How your body uses nutrients:
As an energy source
To heal, build/repair tissue
To sustain growth
To transport oxygen to cells
To regulate body functions

13. Nutrients and Nutrition
Scientists have found more than 40 different kinds of nutrients.
The six main categories of nutrients are:
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
Eating a variety of healthy foods will help you get the nutrients you need.

14. Carbohydrates
Carbohydrates: sugars and starches found in foods which provide your body’s main source of energy
Made up of sugar molecules
Nutritionists suggest that 45%-65% of daily calories should come from carbs.

15. Simple vs. Complex Carbohydrates
Two types of carbs:
When molecules stay separate it forms simple carbs.
When molecules join together they form long chains called starches or complex carbs.

16. Fiber Fiber: a tough complex carbohydrate that the body cannot digest.
As fiber moves through the digestive system it pushes other food particles along.
Eating high-fiber foods can help reduce certain types of cancers and heart disease.

17. Proteins
Proteins: are nutrients your body uses to build, repair and maintain cells and tissues.
They are made up of chemical building blocks called amino acids (20 that the body use).
Muscles repair themselves and build new tissue after a workout.
Proteins also help fight sickness and disease because parts of our immune system are made of proteins.
Complete proteins contain all 9 essential amino acids. Examples are animal base products.

18. Fats Saturated Fats: are fats that are solid at room temperature.
Ex, Butter, cheese, and fatty meats.
Eating too many saturated fats increase your risk of heart disease.
Unsaturated Fats: are fats that are liquid at room temperature.
Ex, Olive oil, nuts, and avocados
Promote healthy skin and normal cell growth and they carry vitamins to where they are needed in the body.

19. Cholesterol
Cholesterol is both a fatlike substance found in food and a fatty substance in the blood.
Cholesterol in food only comes from animal-based foods like eggs, meat, poultry, fish and dairy products.
Eating too much food cholesterol can raise blood cholesterol, clog arteries and lead to heart disease.

20. Vitamins & Minerals
Vitamins: compounds found in food that help regulate many body processes
Minerals: elements found in food that are used by the body.
There are two categories of vitamins:
Water-Soluble dissolve in water and your body cannot store them. Ex: Vitamin C and B Complex
Fat-Soluble are stored in the body until needed. Ex: Vitamin A, D, E & K.

21. Vitamins & Minerals Functions in the body Sources from food
Vitamin A- healthy skin and vision
B Vitamins- healthy nervous system, produce and maintain new cells.
Vitamin C- healthy teeth, gums and bones. Helps health wound and fight infection.
Vitamin D- strong bones and teeth, helps absorbs calcium.
Vitamin E- helps protect cells.
Calcium- build and maintain strong bones and teeth.
Fluoride- strong bones and teeth, prevents tooth decay.
Iron- Hemoglobin in blood cells.
Magnesium- strong bones; releases energy for muscles.
Potassium- regulate fluid balance in tissues; promotes proper nerve function.
Dark leafy greens; dairy products; eggs; yellow-orange fruits and vegetables.
Poultry; eggs; meat; fish; whole-grain breads
Citrus fruits; strawberries; mangoes; tomatoes; broccoli; potatoes
Milk; salmon; egg yolks; liver
Dark leafy greens; fish; nuts; seeds; vegetable oils.
Dairy products; dark leafy greens; canned fish with edible bones.
Fluorinated water; fish with edible bones.
Red meat; poultry; dry beans; nuts; eggs; dried fruits; dark leafy greens.
Dark leafy greens; beans and peas; whole-grain breads and cereals.
Bananas; oranges; dry beans and peas; tomato juice.

22. Plays a role in body functions
Water
Plays a role in body functions
Moves food through the digestive system
Digests carbs and proteins
Transports nutrients and removes wastes
Storing and releasing heat
Cooling the body through perspiration
Cushioning eyes, brain and spinal cord
Lubricating the joints
"If it were possible to drain all the water from a 160 lb. man, his dehydrated body would weigh only 64 lbs."~Bethesda Health & Fitness Center

23. Ch.10 Lesson 2 Questions
1. What is fiber? What function does it have in the body?
2. What are the six major classes of nutrients?
3. What are some sources of complete proteins?
4. Make a list of the foods you have eaten today. Identify which nutrients can be found in each food. Are there any nutrient groups that you should have eaten more of?
5. How can the food you eat today affect your health in the future?

24. Lesson 3: Healthy Food Guidelines
Objectives:
The student will be able to explain how to use the MyPyramid food guidance system.
The student will be able to identify the names of the five main food groups.
The student will be able to describe recommendations from the Dietary Guidelines for Americans.

25. Guidelines for Healthy Eating
MyPyramid Food Guidance System: is an interactive guide to healthful eating and active living.
Created by the United States Department of Agriculture (USDA).
The pyramid is divided into six sections:
The 5 main food groups (grains, vegetables, fruits, dairy, meat/beans)
The 6th section represents fats and oils.
It also has a figure walking up steps to show that you need exercise everyday to stay healthy.

26. USDA replaced the MyPyramid in 2011 with Choose My Plate

27. BALANCE FOOD WITH PHYSICAL ACTIVITY
Your best choices
Focus on fruits
Vary your veggies
Get your calcium-rich foods
Make half your grains whole
Go lean with protein
Limit certain foods
BALANCE FOOD WITH PHYSICAL ACTIVITY

28. Other Guidelines for Good Health
Calorie: a unit of heat that measures the energy available in food.
A normal teen needs about 2,000 calories a day. If you play a sport or are very active you might need more calories in your diet.
Eating more calories than you can burn off can lead to gaining more weight than is healthy for your body.
Teens should be physically active for at least 60 minutes each day. Exercise helps to burn calories and help you stay healthy.

29. Healthful eating patterns
1. Start your day off right
2. Sensible snacks
After 8 hours of sleep your body needs to refuel
Students who eat breakfast do better in school and are less overweight
Yogurt, string cheese, fruit/veggies, nuts
3. Eat right when eating out
Watch portion sizes
Look for how foods are prepared
Add veggies or fruit
Easy on toppings
Don’t drink your calories

30. Snacking Smart
Snacking can help meet nutritional needs and also help us make it to the next meal.
Make healthy choices when you snack.
Don't eat absent mindedly
Don't eat out of the container
Don't eat right before a meal
Nutrient density: is the amount of nutrients relative to the number of calories they provide.

31. Breakfast
Breakfast has been called the most important meal of the day.
After sleeping all night your body needs to reboot itself.
Eating breakfast helps:
Get your body going.
Provides fuel to last until lunch.
Staying alert and focused.
Round out your meal with a cup of fruit and a glass of milk.
Watch for added sugars in trail mixes, breakfast bars and toaster pastries.
Ex. Honey, sugar, molasses and high fructose corn syrup.

32. Lunch & Dinner
Eat 4 or 5 smaller meals throughout the day vs. 3 big meals.
Helps keep metabolism steady.
Vary proteins oz. servings of protein a day
Empty-calorie foods: foods that offer few, if any, nutrients but do supply calories.
Watch fats, sugar & salt
Keep a food journal so you don't get too much or too little of anything
Exercise and stay active

33. Eating Out, Eating Right
There are ways to eat healthy even when you eat at a restaurant:
Choose an appetizer for your meal
Take half of your meal home for later
Split a dish with someone
Check for heart healthy or low calories options
Chose foods that are grilled, broiled or roasted instead of fried
Ask for sauces and dressings on the side

34. Ch.10 Lesson 3 Questions
1. Who created the MyPyramid food guidance system and what is its purpose?
2. What are the five main food groups in MyPyramid? What does the sixth group represent?
3. What are two things you can do to keep your foods safe from harmful bacteria?
4. Explain what MyPyramid is designed to help you know about which foods to eat.
5. Tom had a peanut butter sandwich and a glass of milk for lunch. Which food groups do these foods represent? What else could Tom eat to add more food groups to his lunch?

35. Extras

37. Nutrition labels and food safety
Chapter 10.4
Nutrition labels and food safety

38. Food Label Basics
Food labels provide information about the ingredients and nutritional value of foods
Food labels lists:
the name of the food product
Amount of food in the package
Name and address of company
The ingredients in the food
Nutrients food in food

39. Nutrition Labels
Learning how to read nutrition labels can help you make healthy food choices.
Start with Serving Sizes
Then check calories
Limit these
Get enough of these
Quick guide to % of Daily Value:
5% is low and 20% is high.
Bottom footnotes

40. What these terms mean
Food additives – food added to foods to produce a desired effect
May changes the look, taste, freshness etc.
Two main ones –
Aspartame (found in diet soda)
Olestra (found in chips)
Nutritional Claims
Page 275
“Free”
“low”
“light”
“reduced”
“high”
Good source of”
“Healthy”

41. Open Dating Sell by dates – last day a store should sell the products
Use by or expiration dates – last day the products quality can be guaranteed
Freshness dates – last day product is considered fresh
Pack dates – date food was processed or packaged

42. Keep Foods Safe to Eat Foods must be handled and prepared properly.
If not they can become contaminated with bacteria.
Foodborne Illness: a sickness resulting from eating food that is not safe to eat.
Ways to keep food safe:
Wash hands with hot soapy water before handling food.
Make sure foods are cooked and stored at the right temperatures.
Use separate cutting boards and knives when cutting raw meat

43. Food Sensitivities
Food allergies – condition in which the body’s immune system reacts to substances in some foods
Food intolerance – negative reaction to food that doesn’t involve the immune system. (body can’t break it down)
Example - lactose

44. Ch.10 Lesson 4 Questions 1. What makes a food an empty-calorie food?
2. Why is breakfast important?
3. What are three meal-planning tips that allow variety, moderation and balance to your eating plan?
4. How can you avoid overeating when you eat at a restaurant?
5. You are hungry, but dinner is still an hour away. What is a snack that would help you feel less hungry but still leave you ready to eat dinner? How much of the snack do you think you should eat?