1. Warm-up List six foods you eat most often for meals or snacks. Why do you eat these foods? Is your choice based upon healthiness? Taste? Convenience?

2. Nutrition During the Teen Years Lesson 22

3. Objectives Demonstrated the ability to find health information through technology Explain the relationship between nutrition, quality of life and disease Evaluate various influences on food choices Explain the immediate and long term benefits of proper nutrition Examine personal nutritional habits and develop an improvement plan based on personal needs

4. Terms Nutrition: the process by which the body takes in and uses food Calories: the units of heat that measure the energy used by the body and the energy that foods supply to the body Nutrients: substances in food that your body needs to grow, to repair itself, and to supply you with energy

5. What influences your food choices? Hunger: a natural physical drive that protects you from starvation Unlearned, inborn response Appetite: a desire, rather than a need, to eat Emotions Environment

6. Food and Emotions Sometimes people eat to meet emotional needs Using food to relieve boredom or stress can result in overeating and unhealthful weight gain However, losing interest in food because of stress or sadness could cause you to deprive yourself of needed nutrients Recognizing when your food choices are being guided by emotions will help you to break yourself of those habits

7. Food and Your Environment Family, friends and peers all influence your food choices Eating habits were formed as you were growing up, eating foods prepared by parents and guardians Friends and peers can encourage you to try new foods you may not have been exposed to growing up Culture Many cultures have food associated with them Mexican-American households may eat a lot of corn, beans and tortillas Italian-American households may eat a lot of pasta and tomato sauce products Convenience/Cost Busy people may rely on foods that cook quickly Poor people often buy whatever food is the cheapest (unfortunately that usually relates to poor nutrition) Limited by your region Advertising Advertisers spend millions each year trying to influence your decisions Making informed decision can help you to enjoy a more balanced diet

8. Good Nutrition Throughout Life Good nutrition is essential for health throughout your life, but especially during adolescence One of the fastest periods of growth you’ll experience Good nutrition lowers your risks of developing many life-threatening conditions as you get older

9. Nutrients To survive the human body needs nutrients, classified into the following six categories: Carbohydrates Proteins Fats Vitamins Minerals Water Each nutrient plays a unique role in the functioning and growth of your body Essential to overall health and wellness

10. Carbohydrates Starches and sugars present in foods Made up of carbon, oxygen, and hydrogen Body’s preferred source of energy 4 calories per gram Classified as simple or complex 55-60% of calories should come from carbohydrates, mainly complex carbs

11. Simple vs Complex Carbs Simple carbs Sugars such as fructose and lactose Found in fruit and milk (respectively) Occurs naturally in many plants Sugarcane, sugar beets Refined to make table sugar Complex carbs Starches Found in whole grains, seeds, nuts, legumes and tubers Body must break down complex carbs into simple carbohydrates before it uses them for energy

12. The Role of Carbohydrates Body converts all carbs to glucose, a simple sugar that is the body’s main source of energy Glucose not used right away is stored in the liver and muscles as glycogen Glycogen can then be converted to glucose when your body needs the energy If you take in too much carbohydrates and your body can’t use them right away or store them as glycogen, the body will convert them to fat

13. Fiber Indigestible complex carbohydrate Found in tough, stringy parts of vegetables, fruits and whole grains can’t be digested, but helps move waste through the digestive system, helping to prevent intestinal problems Eat 20-35 grams of fiber every day Fruits and vegetables with edible stems Whole grain products Bran cereals Oatmeal Brown rice

14. Proteins Nutrients that help build and maintain body cells and tissues Made up of long chains of amino acids Your body manufactures all but 9 of the 20 amino acids that make up proteins “Essential amino acids” Must get them from your diet Classified as complete and incomplete programs

15. Complete vs Incomplete Proteins Complete proteins Contain adequate amounts of all 9 essential amino acids Contained in animal products Fish, meat, poultry, milk, eggs, cheese, yogurt many soybean products also contain complete proteins Incomplete proteins Lack one or more of the essential amino acids Included in beans, peas, nuts, and whole grains Consuming a combination of incomplete proteins is equivalent to consuming a complete protein Don’t have to be eaten at the same time, just must be consumed over the course of the day

16. The Role of Proteins During periods of rapid growth (infancy, childhood, adolescence, pregnancy) the body builds new cells and tissues from the amino acids in proteins Throughout life your body replaces damaged cells by making new ones from protein Protein is used to make enzymes, hormones and antibodies Enzymes control the rate of chemical reactions in your cells Hormones regulate the activities of different cells Antibodies help identify and destroy disease-causing organisms Proteins supply the body with energy 4 calories per gram Not the main source of energy Excess protein will be converted to body fat

17. Fats Fats are a type of lipid Fatty substance that does not dissolve in water Provide twice the energy of carbs and proteins– 9 calories per gram Fats are made up of fatty acids, molecules made of long chains of carbon atoms, with pairs of hydrogen atoms and single oxygen atoms attached Fatty acids that the body needs, but can’t produce, are called essential fatty acids Depending on chemical composition, fatty acids are classified as either saturated or unsaturated Most are a mixture of these two types

18. Saturated vs Unsaturated Fatty Acids Saturated fats Holds all the hydrogen atoms it can Usually solid at room temperature Found in animal fats and tropical oils Fats in beef, pork, egg yolks and dairy foods are higher in saturated fatty acids than those in chicken and fish High intake of saturated fats is associated with an increased risk of heart disease Unsaturated fats Have at least one unsaturated bond– a place where hydrogen can be added to the molecule Usually liquids at room temperature Most vegetable fats: olive, canola, soybean, corn, and cottonseed oils Unsaturated fats have been associated with a reduced risk of heart disease

19. The Role of Fats Concentrated form of energy Transport vitamins A, D, E, and K in your blood Add flavor and texture to food Take longer to digest than carbohydrates or proteins so they satisfy hunger longer than other nutrients Fats should make up no more than 20-30% of your total daily calorie intake Foods high in fats tend to be high in calories, another reason to limit your fat intake

20. Cholesterol Waxy lipid-like substance that circulates in the blood Manufactured by the body Used to make cell membranes, nerve tissue, and to produce many hormones, vitamin D, and bile Excess blood cholesterol is deposited in arteries, increasing the risk of heart disease High cholesterol can be hereditary Cholesterol levels tend to risk with age You can reduce your risk of heart disease by eating a diet low in saturated fats and cholesterol High intake of saturated fats is linked to increased cholesterol production Found only in animal products such as egg yolks, meats and high-fat milk products Losing excess weight can lower cholesterol levels

21. Vitamins Compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients Classified as water soluble or fat soluble Water soluble vitamins dissolve in water and pass easily into the blood during digestion Body doesn’t store these vitamins so you need to replenish them regularly Fat soluble vitamins are absorbed, stored and transported in fat Body stores these in fatty tissue, liver, and kidneys Excess build up of these vitamins can be toxic

22. Figure 5.1 pg 119 Water Soluble Vitamins

23. Figure 5.2 pg 120 Fat Soluble Vitamins

24. Minerals Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes

25. Figure 5.3 pg 120 Some Important Minerals

26. Water Vital to every body function Transports other nutrients to and carries wastes from your cells Lubricates joints and mucous membranes Enables you to swallow and digest foods, absorb other nutrients and eliminate wastes Helps maintain body temperature through sweating Drink at least 8 cups of water a day to maintain health Plain water, milk, juice Also found in fruits and vegetables Beverages containing caffeine cause you to lose water through increased urination