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Chapter 5: Nutrition & Your Health
Nutrition During the Teen Years
Importance of Good Nutrition
Enjoy a wide variety of healthful foodsNot all foods offer same benefits – have to make smart choices
What Does Nutrition Do?
Enhances quality of lifeHelps prevent diseaseProvides you with calories & nutrients for energy
Hunger versus AppetiteHunger is a physical response that protects you from starvationAppetite is a desire to eat
What Influences Your Food Choices?
Family CustomsEthnic BackgroundEconomicsGeography & ClimateAvailabilityConveniencePersonal Taste
Nutrition Throughout the Life Span
Good nutrition is essential throughout lifeVery important in adolescence (growing period)
Lesson 2: The 6 Nutrients
CarbohydratesProteinsFats VitaminsMineralsWater
What are Carbohydrates?
Starches & sugars present in foodsBody’s preferred source of energy (55-60% of your daily calories)
Simple and Complex Carbohydrates
Simple (sugars) (ex. fruit & milk)Complex (starches)(ex. rice, bread, potatoes)Our body must break our complex carbohydrates into simple carbohydrates for energy
What is Fiber?
It is a complex carbohydrateCan’t be digested to use as energyHelps move waste through digestive system
Sources of Fiber
Bran cerealsBrown riceOatmealSkin of fruits
& veggies
What are Proteins?Helps build and maintain body cells and tissuesMade up of long chains of substances called amino acidsOur body can make all but 9 of the 20 essential amino acidsThe 9 that our body can’t make we must eat
Complete ProteinsContain adequate amounts of all 9 essential amino acidsAnimal Products
Fish, Meat, Eggs, Cheese, Yogurt
Many Soybean Products
Incomplete Proteins
Lack one or more of the essential amino acidsBeans, peas, nuts, and whole grainsConsuming a combination of incomplete proteins is equialvant to eating a complete protein
Role of Proteins
Body builds new cells and tissues from amino acidsReplaces worn and/or damaged cellsProvides EnergyMakes enzymes, hormones, antibodies
What are Lipids?Fats are a type of lipid, a fatty substance that does not dissolve in waterThe building blocks of fats are called fatty acidsFatty acids that the body needs, but cannot produce, are essential fatty acidsFatty acids are either saturated or unsaturated
Saturated Fatty Acids vs. Unsaturated Fatty
AcidsSaturated fatty acids are solid at room temperature
Animal fats and tropical oilsHigh intake of saturated fats is linked with increased risk of heart disease
Unsaturated fatty acids are liquids (oils) at room temperature
Most vegetable fats Linked with reduced risk of heart disease
Role of FatsMake up no more than 20-30% of your daily calories Provide energyTransport vitamins (A, D, E & K in your blood)Help with growth & healthy skinAdd flavor and texture to foodTake longer to digest so they help satisfy hunger
What are Vitamins?
Are compounds that help regulate many vital body processes
DigestionAbsorptionMetabolism of other nutrients
Classified as water-soluble or fat-soluble
Water Soluble VitaminsWater soluble (C, B complex group)
Body doesn’t store these vitaminsPass easily in bloodThey are replenished regularly through the food you eatFoods include; citrus fruits, milk, eggs, vegetables, whole-grain cereals
Fat Soluble VitaminsFat Soluble (A,D, E, K)
Absorbed, stored, and transported in fatBuildup can be toxicStored in kidneys, liver and fatty tissueExample foods are milk, carrots, vegetable oils, nuts, seeds, broccoli, eggs
What are Minerals?
Body cannot manufactureNeeded for healthy bones & teeth, and other body processesMay need to take a supplement Key minerals include; calcium, phosphorus, magnesium, iron
Water Important to every bodily function
Transports nutrientsCarries waste from cellsLubricates your joints and mucous membranesEnables you to swallow and digest foodsHelps the absorption of nutrients
What are the Six Nutrients?
CarbohydratesProteinFatsVitaminsMineralsWater
Guidelines for Healthy Eating
Dietary Guidelines for Americans (DGAs):
Set of recommendations for healthy eating and livingGrouped into three broads areas known as the ABCs of good health
ABC’s
Aim for FitnessBuild a Healthy BaseChoose Sensibly
A: Aim for Fitness•Aim for a
healthy weight
•Be physically active each day
B: Build a Healthy BaseChoose foods carefullyVariety of grainsVariety of fruits & veggiesKeep food safe
C: Choose SensiblyLow saturated fats and cholesterolModerate intake of sugarsLess salt!
Healthful Eating Patterns
Foundation of a Healthy Eating Plan:
Variety – choosing lots of different foodsModeration – eating sensible portionsBalance – eating foods that you like but balance treats with healthy choices
Applies to all of your food choices
Is Breakfast Important?
Body needs to refuel after sleepImproves mental and physical performancesReduces fatigueHelps control weightStrong academic performance
Foodbourne IllnessCalled “Food Poisoning”Results from eating food contaminated with pathogens
Infected personAnimals
Foodbourne Illness: Symptoms
NauseaVomitingDiarrheaFeverRecover in few days
Minimize Your RiskMost cases of foodborne illness happens at home
Clean – prevent cross contaminationSeparate raw meats Cook to necessary temperaturesChill food at appropriate temperatures