1. Benefits of Good Nutrition Making healthy food choices will provide your body with the nutrients it needs to help you look your best and perform at your peak. The Importance of Good Nutrition Good nutrition: Enhances your quality of life. Helps prevent disease. Provides you with the calories and nutrients your body needs.

2. Hunger and Appetite Hunger is the physical need for food. When you eat “just to be sociable” or in response to a familiar sensation, you are eating in response to appetite rather than to hunger. When Your Stomach is Empty When You Eat Its walls contract, stimulating nerve endings. The nerves signal your brain that your body needs food. The walls of the stomach are stretched. The nerve endings are no longer stimulated. What Influences Your Food Choices?

3. Food and Your Environment Environmental factors that influence food choices include: Cultural and ethnic background. Advertising. Family, friends, and peers. Convenience and cost. What Influences Your Food Choices?

4. Healthful Eating Good nutrition is essential for health throughout life but particularly during adolescence. Nutrition Throughout the Life Span A healthful and balanced eating plan: Provides you with nutrients. Gives you energy. Enables you to stay alert. Helps prevent obesity and type 2 diabetes. Lowers the risk of developing life-threatening conditions.

5. What Are Carbohydrates? Made up of carbon, oxygen, and hydrogen, carbohydrates are the body’s preferred source of energy. Depending on their chemical makeup, carbohydrates are classified as either: Simple OR Complex Carbohydrates

6. Simple Carbohydrates Complex Carbohydrates They are sugars, such as fructose, lactose, and sucrose. They occur naturally in plants such as sugarcane and sugar beets. They are starches. They are found in whole grains, nuts, legumes, and tubers. Carbohydrates

7. The Role of Carbohydrates Your body converts all carbohydrates to glucose. Glucose that is not used right away is stored as glycogen. When more energy is needed, your body converts the glycogen back to glucose. Your body converts and stores the excess carbohydrates as body fat. Carbohydrates

8. Fiber Fiber is found in the tough, stringy parts of vegetables, fruits, and whole grains. It helps prevent intestinal problems such as constipation. Eating enough fiber reduces the risk of heart disease. Some types of fiber help control diabetes. Fiber

9. What Are Proteins? Proteins are a vital part of every cell in your body. They are made of long chains of substances called amino acids. Proteins

10. Complete and Incomplete Proteins Incomplete Proteins Complete Proteins Complete proteins contain adequate amounts of all nine essential amino acids. Animal products and many soybean products are good sources of complete proteins. Proteins

11. The Role of Proteins The body uses proteins to: Build new cells and tissues. Replace damaged cells by making new ones. Make enzymes, hormones, and antibodies. Supply the body with energy. Proteins

12. What Are Fats? Fats are a type of lipid. The building blocks of fats are called fatty acids. Depending on their chemical composition, fatty acids are classified as either: Saturated Or Unsaturated Fats

13. Saturated and Unsaturated Fatty Acids Saturated Fatty AcidsUnsaturated Fatty Acids Hold all the hydrogen atoms they can. Are usually solid at room temperature. Are associated with an increased risk of heart disease. Have at least one unsaturated bond where hydrogen can be added to the molecule. Are usually liquids (oils) at room temperature. Have been associated with a reduced risk of heart disease. Fats

14. The Role of Fats Fats They transport vitamins A, D, and K in the blood. They serve as sources of linoleic acid—an essential fatty acid that is needed for growth and healthy skin. They add flavor and texture to food. They satisfy hunger longer than other nutrients do.

15. The Role of Cholesterol Your body uses cholesterol to: Make cell membranes and nerve tissue. Produce hormones. Produce vitamin D. Produce bile, which helps digest fats. Cholesterol is a waxy lipid-like substance that circulates in blood. Fats

16. Vitamins Vitamins are classified as either water- or fat- soluble. Water-soluble vitamins dissolve in water and pass easily into the blood during digestion. Fat-soluble vitamins are absorbed, stored, and transported in fat. Vitamins

17. Important Minerals Some important minerals you need each day are: Calcium Phosphorous Magnesium Iron Minerals

18. The Role of Water It transports nutrients to and carries wastes from your cells. It lubricates your joints and mucous membranes. It enables you to swallow and digest foods, absorb nutrients, and eliminate wastes. It helps maintain normal body temperature through perspiration. Water

19. The Role of Water Water

20. The Food Guide Pyramid Build a Healthy Base

21. Understanding Serving Sizes Understand what constitutes a serving. Visualize common objects that can help you estimate serving sizes and control portions. Balance your daily food choices by eating enough servings from all five major food groups. Understand serving sizes. Build a Healthy Base

22. The Dietary Guidelines recommends that no more than 30 percent of daily calories come from fats. Eating less fat, especially saturated fat, lowers your risk of cardiovascular disease. Moderation in Fats Choose Sensibly

23. Eating a nutritious breakfast improves mental and physical performance and reduces fatigue later in the day. Eating breakfast may also help you maintain a healthy weight. Skipping this meal may cause you to overeat later in the day. The Importance of Breakfast Healthful Eating Patterns

24. Eating Out, Eating Right Healthful Eating Patterns Use the Food Guide Pyramid when ordering restaurant food. Order foods that are grilled, baked, or broiled. Ask that high-fat sauces not be used at all or be served on the side. At fast-food restaurants, ask to see the calorie counts and other nutrition information before placing your order. Don’t forget to think about portion control.

25. Nutrition Facts Nutrition Labeling The law requires that Nutrition Facts panels be placed on packages of food that are intended for sale.

26. Ingredients List Most food labels also list the food’s ingredients by weight, in descending order, with the ingredient in the greatest amount listed first. Some of the ingredients listed are: Food additives Sugar and fat substitutes Nutrition Labeling

27. Nutrient Content Claims Product labels may advertise a food’s nutrient value. Some specific terms include the following: Light or Lite Less Free More Lean Gluten Free Product Labeling

29. Open Dating Expiration date Freshness date Pack date Sell-by date (or pull date) Product Labeling Open dates on products reflect their freshness. Some common types of open dating you may see on product labels are:

30. Food Allergies Food allergies are caused by allergens, which are proteins that the body responds to as if they were pathogens. Food Sensitivities People with allergies may have: Rash, hives, or itchy skin. Vomiting, diarrhea, or abdominal pain. Itchy eyes and sneezing.

31. Food Intolerances Food intolerance may be associated with certain foods or food additives. Some types of food intolerance may be hereditary. Food Sensitivities

32. Foodborne illness may result from eating food contaminated with pathogens, the poisons they produce, or poisonous chemicals. Many times the contaminant can’t be seen, smelled, or tasted. Become knowledgeable about the causes of such illnesses and ways to keep food safe. What Is Foodborne Illness? Foodborne Illness

33. Bacteria and viruses cause most common foodborne illnesses. Foods become contaminated with these pathogens in two main ways: Food may be contaminated with pathogens spread by an infected person. Animals raised or caught for food may harbor disease- causing organisms in their tissues. If the meat or milk of such an animal is consumed without being thoroughly cooked or pasteurized, the organism may cause illness. Causes of Foodborne Illness Foodborne Illness

34. Clean: Wash your hands thoroughly in hot, soapy water. Also, remember to wash fruits and vegetables before you eat them. Wash: To avoid cross-contamination, separate raw meat, seafood, and poultry from other items in your shopping cart. Chill: Refrigerate or freeze perishable foods as soon as you get home. Cook: Cook foods to a safe temperature. Minimizing Risks of Foodborne Illness Foodborne Illness