CHAPTER 5

Nutrition

Factors That Influence One’s Food Choices

Physical Need: hungerPsychological desire: appetite (wanting to

eat) Appetite is a learned behavior. It is a

desire rather than a need.Environment: culture, family, friends,

advertising, time, moneyYour emotions: boredom, stressed,

depressed

Nutrients

Carbohydrates

Proteins

Fats

Carbohydrates

Starch/sugarSimple: fructose found naturally in food, and

sucrose in table sugarComplex: starch found in grains, seeds, nuts,

legumes4 calories per gram55-65% of our calories need to come from

carbohydratesBody’s main source of fuel

Protein

Help build and maintain body tissuesComplete proteins: contains all of the

essential amino acids (fish, meat, eggs, yogurt)

Incomplete proteins: lack amino acids (nuts & grains)

4 calories per gram

FATS

Fats are lipids - a fatty substance that does not dissolve in liquid

Concentrated form of energyCarries vitamins A,D,E and K into your bloodSaturated: more solid in room temperature,

most animal fats, associated with heart disease

Unsaturated: becomes liquid at room temp., healthier, found in vegetable fats

9 calories/gram. 60-80 grams per day

Vitamins

They help the body with digestion, absorption and metabolism

Either water-soluble or fat-soluble13 vitamins, Vitamin D is produced in the

skin via sunlightMust eat a variety of foods to get all of your

vitamins

Minerals

Inorganic, must be digested

Ex: calcium, iron, fluoride, zinc, sodium

Best source is in the foods you eat

Nutritional Guidelines

Eat a varietyFresh is bestBalance food with exerciseKnow your body fat %, this is more important

than body weightTake time to measure out serving sizesChoose foods that are low in saturated fat

and cholesterolChoose plenty of grain products

Nutritional Guidelines

Control sugar and sodiumEat breakfastEat healthy snacks between mealsLunch and dinner should have a variety of

foods

Being a Smart Consumer

Read Labels!1.Check the serving size2.Check calories and calories from fat3.Look at ingredients4.Check the expiration date5.Educate yourself