1. Nutrition During The Teen Years
Chapter 5 Lesson 1

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

3. 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

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

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

6. Nutrients
Lesson 2

7. 6 Types of Nutrients Carbohydrates Proteins Fats Vitamins Minerals
Water

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

9. 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

10. 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

11. 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

12. 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

13. 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

14. 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

15. 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

16. 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

17. 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

18. 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

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

20. 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

21. 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

22. 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

23. 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

24. 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!

25. 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

26. 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

27. 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

28. Guidelines for Healthful Eating
Lesson 3

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

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

31. 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

32. 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

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

34. New Food Guide Pyramid

35. Food and Health Living
Lesson 4

36. Nutrition Labeling

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

38. 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

39. 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

40. 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

41. 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

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

43. 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

44. 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

45. 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

46. 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