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Chapter 5Nutrition and Your Health
•Lesson 1•Food in Your Life
•p. 96
Health Terms
•Nutrients
•Hunger
•Appetite
•Nutrition
Why Do You Eat?
•The foods you eat are your body’s chief source of nutrients•The nutrients you eat will affect all sides of your health triangle•How you look
•How you feel
•How you act
•How you grow
•Have you ever wondered why you eat and why you make certain food choices?
Your Body’s Physical Need for Food
•HUNGER
•When your stomach is empty, its wall contract and stimulate nerve endings.
•The nerve endings send signals to your brain that food is needed
Your Body’s Physical Need for Food cont’d
•HUNGER
•When you eat, your stomach (muscle) stretches
•Nerve endings stop sending messages of hunger
Your Mind’s Desire for Food cont’d
•Your Environment•Culture
•Ethnic background
•Religious beliefs
•Teen culture
Your Mind’s Desire for Food cont’d
•Your Environment•Family & friends
•What you ate as a child•Determines you likes & dislikes•Based on what you were fed by your parents
•Friends can influence your food choices•As you grow older•Because of social experiences
Your Mind’s Desire for Food cont’d
•Your Environment
•Advertising•Ads goals are to make you aware of products
•Can shape your food decisions
•Millions of Dollars spent on persuasion•Sex appeal•Weight loss•Terrific appearance
Your Mind’s Desire for Food cont’d
•Your Environment•Time and Money
•Taste & nutrition are the top 2 factors that influence food shopping decisions
•Cost, convenience, & food safety are next
•People rely on foods that can be cooked and served quickly
•Cost can affect food choices…how?
Your Mind’s Desire for Food cont’d
•Your Emotions
•Have you ever eaten something because you are bored, stressed, or depressed?
•Overeating•Weight gain
•Have you ever not eaten when you are upset or bored?•Malnourished•Weight loss
Your Eating Habits
•Often time people can’t distinguish between hunger and appetite•They can’t stop eating even after hunger has been satisfied.
•Leads to overeating
•The foods that trigger appetite are high in fat, sodium, & calories
Nutrition Throughout Your Life
•Your body needs nutrients to grow and develop•Adolescence is the 2nd fastest growing time in your life•Good nutrition can help prevent chronic diseases
Chapter 5Food and Your Health
•Lesson 2•Nutrients: Carbohydrates,
Proteins, & Fats•p. 101
Motivator
List the following nutrients in your notebook:
Carbohydrates Proteins Fats
Under each nutrient, list as many foods as you can that are good sources for the
nutrient.
Health Terms
•Carbohydrates
•Glucose
•Glycogen
•proteins
•Amino acids
•Lipid
•Linoleic acid
•Cholesterol
Carbohydrates
•The body’s preferred source of energy!
•4 calories/gram
•55-65% of daily calories
Carbohydrates cont’d
•Simple•Sugars
•Fruit - fructose
•Some veggies - maltose
•Milk - lactose
•Table sugar - sucrose
Carbohydrates cont’d
•Complex•Starches - many sugars linked together
•Rice•Grains•Seeds•Nuts•Legumes•tubers
Carbohydrates cont’d
•Fiber•Does not digest•Does not give energy (cal)•REMOVES WASTE from digestive tract
•May help reduce risks of certain cancers•May help reduce risks of heart disease•Instrumental in controlling diabetes
Carbohydrates cont’d
•The Role of Carbs
•Glucose - the simplest of sugars; what the body converts all foods to•Glycogen - stored sugars for later use
•When you eat too many carbs, & the body cannot store them as glycogen, it converts to fat or adipose tissue
Proteins
•Made of chains of amino acids.
•The body makes all but 9 of 20 amino acids.
•The 9 are called essential amino acids
•4 calories/gram
Proteins cont’d
•Complete protein•Contain all essential amino acids in the
proper amount•Fish•Meat•Poultry•Eggs•Milk/Cheese/Yogurt•Soy
Proteins cont’d
•Incomplete protein•Foods that lack essential amino acids
•Legumes•Nuts•Whole grains•Seeds
•See the illustration p. 104 for combinations to complete proteins
Proteins cont’d
•Role of Proteins•Amino acids build new body tissue
•Amino acids replace damaged tissue
•Proteins in hormones, enzymes, and antibodies help regulate many body processes
Fats
•YOUR BODY NEEDS FATS!
•Fats provide the most concentrated form of calories or energy
•9cal/gram
Fats cont'd
• Saturated Fats•Fatty acids that have all the hydrogen atoms it can hold•Solid or semi-solid at room temperature•Tropical oils•Palm, palm kernel, coconut
•Animals fats•Beef, pork, egg yolk, & dairy is more concentrated•Than chicken, & fish
•ASSOCIATED WITH RISK OF HEART DISEASE
Fats cont'd
• Unsaturated Fats•Defined as missing one or more pairs of hydrogen atoms•Liquid at room temperature•Fats from vegetables•Olive, corn, canola, soybean, cottonseed•Processed fats•Vegetable fats made to look like saturated fats•margarine
Fats cont'd
• Cholesterol•A fat-like substance•Produced in the liver of all animals•Your body NEEDS it for•Hormone production – sex hormone•Vitamin D production (with sunlight)•Protective sheath around nerve fiber
Fats cont'd
•Role of Fats
•Carry fats soluble vitamins•Serve as a source of linoleic acid•Add flavor•Help satisfy hunger
•BODY FAT – insulates and protects organs
Fats cont'd
•Teen Girls•Should consume about 2,200 cal/day
•About 66g of fat
•Teen Boys•Should consume 2,800 cal/day
•84g of fat
•TOO MUCH FAT IS LINKED TO OBESITY•AND OTHER HEALTH PROBLEMS
Chapter 5Food and Your Health
•Lesson 3•Nutrients: Vitamins, Minerals, &
Water•p. 107
Motivator
Write several facts
regarding
vitamins and minerals.
Health Terms
•Vitamins
•Minerals
Vitamins
•Sometimes called micronutrients•because they are needed in small amounts
Vitamins cont'd
• Water-Soluble Vitamins p. 108•Vitamins that dissovle in water•Extras pass through the body•Need to replenish the supply•Cooking may cause vitamin loss
•C B1 (thiamine) B2 (riboflavin)niacin
•B6 Folic Acid B12 Pantothenic Acid
Vitamins cont'd
•Fat-Soluble Vitamins p.109•Absorbed and transported by fat•Obtained from eating plant eating organisms•Or by eating carotenoids/with beta-carotene•Carrots•Broccoli•Spinach•Other bright color veggies
Vitamins cont'd
•Fat-Soluble Vitamins cont'd
•Stored & transported in body fat, liver, & kidneys•Too much can be toxic or damaging
•A D EK
Minerals p.110
•FE – iron•needed for hemoglobin or the oxygen carrying substance in your blood
•CA - calcium•Clot blood•Bone structure•Muscle contraction•Properly functioning nervous system
Minerals cont'd
•If you don't consume enough calcium in your diet, the body robs it's
CA from bones and gives it to the muscle
Minerals cont'd
•Other Important Minerals
•Electrolytes•sodium•chloride
•potassium
Chapter 5Food and Your Health
•Lesson 4•Guidelines for a Healthful Eating
Style•p. 112
Motivator
Divide a sheet of paper into 3 columns:
Food Groups FoodsRank
•List the 5 foods groups •List at least 3 foods per group
•Rank the groups as to how often you eat these foods…
1 most often – 5 least often
Health Terms
•Recommended Dietary Allowance - RDA
Chapter 5Food and Your Health
•Lesson 5•Being a Smart Food Consumer
•p. 120
Motivator
List five items printed on a grocery food label:
Health Terms
•Food additives
•Enriched food
•Fortification
•Unit pricing
Nutrition Label Basics
Food labels indicate:
•Good sources of nutrients
•Compare nutrients and calories
•Choose foods that meet special dietary needs
Nutrition Label Basics cont’d
Each Label Contains:
•Serving size•Servings per container•Calories per serving
•Calories per serving from fat•Grams of fat, saturated fat, total carbohydrates,
fiber, sugar, protein•Milligrams of cholesterol and sodium per serving
Nutrition Label Basics cont’d
Foods that don’t require the Nutrition Facts label:
•Food served in restaurants•Plain coffee & tea•Some spices & foods that contain no nutrients•Fresh meats, poultry, & fish•Fresh fruits & vegetables•Foods produced by small companies or in small packages
Ingredients List
•Almost all foods must have an ingredients list
•Foods are listed by weight in descending order
Ingredients List cont’d
•Food additives are included•Add nutrients•Lengthen storage/shelf life•Give flavor or color•Maintain texture•Control acidity•Helps age food…ie cheese
•Sugar and fat substitute
Food Product Label Claims
Food label regulations permit certain foods to claim possible benefits in combating
disease or conditions:
High calciumHigh fiber
Low sodiumHigh in vitamins
Food Product Label Claims cont’d
Other labeling terms:Healthy - low in fats
- limited amounts of cholesterol
- limited amounts of sodium (360mg or less)
Light - calories have been reduced by a least a third
- fat & sodium is cut by a least half
Less - food contains 25% less of a nutrient or calories
than a comparable food
More - contains10% more than the DV for that food
Food Product Label Claims cont’d
Other labeling terms:Free - the product contain no amount or a slight amount of a nutrient or calorie
Fresh - food is raw or unprocessed - contains no
preservatives- never been frozen or
heated
Natural - meat and poultry ONLY- minimally processed
with no artificial or synthetic ingredients
Opening DateExpiration date – last date to use the product
Freshness date – last date food is thought to be fresh
Pack date – date the product was packaged
Sell date – last date the product should be sold…can be stored/used past the sell date
Shelf Labeling
Unit Pricing:The relative cost of a product
8oz can corn 88 ¢ 11¢ per oz12oz can corn $1.04 8.7¢ per oz
