Nutrition During The Nutrition During The Teen YearsTeen Years

Chapter 5 Lesson 1Chapter 5 Lesson 1

NutritionNutrition – the process by which the – the process by which the body takes in and uses foodbody takes in and uses food

Importance of Good Importance of Good NutritionNutrition

CaloriesCalories – units of heat that measure – units of heat that measure the energy used by the body & the the energy used by the body & the energy that foods supply to the bodyenergy that foods supply to the body

NutrientsNutrients – the substances in food – the substances in food that your body needs to grow, repair that your body needs to grow, repair itself, & to supply you with energyitself, & to supply you with energy

Hunger vs. AppetiteHunger vs. Appetite

HungerHunger – a natural physical drive – a natural physical drive that protects you from starvationthat protects you from starvation

AppetiteAppetite – a desire, rather than a – a desire, rather than a need, to eatneed, to eat

Environmental factors that Environmental factors that influence food choices:influence food choices:

Family, Friends, & PeersFamily, Friends, & Peers Cultural & Ethnic BackgroundCultural & Ethnic Background Convenience & CostConvenience & Cost AdvertisingAdvertising

NutrientsNutrients

Lesson 2Lesson 2

6 Types of Nutrients6 Types of Nutrients

CarbohydratesCarbohydrates ProteinsProteins FatsFats VitaminsVitamins MineralsMinerals WaterWater

CarbohydratesCarbohydrates

CarbohydratesCarbohydrates – the starches and – the starches and sugars present in foodssugars present in foods

Nutritionist recommend you eat 55 to Nutritionist recommend you eat 55 to 66% of your daily calories come from 66% of your daily calories come from carbohydratescarbohydrates

2 Types of Carbohydrates2 Types of Carbohydrates

Simple CarbohydratesSimple Carbohydrates – sugars, such – sugars, such as fructose and lactose (those found as fructose and lactose (those found in fruits and milk) along with sucrosein fruits and milk) along with sucrose

Complex CarbohydratesComplex Carbohydrates – starches, – starches, the ones found in whole grains, seeds, the ones found in whole grains, seeds, nuts, legumes (dried peas and beans) nuts, legumes (dried peas and beans) and tubers (root vegetables such as and tubers (root vegetables such as potatoes)potatoes)

These must be broke down into These must be broke down into simple carbs before they can be usedsimple carbs before they can be used

CarbohydratesCarbohydrates

FiberFiber – is an indigestible complex – is an indigestible complex carbohydrate that is found in the carbohydrate that is found in the tough, stringy parts of vegetables, tough, stringy parts of vegetables, fruits, and whole grainsfruits, and whole grains

Fiber, although indigestible is used Fiber, although indigestible is used as energy and helps waste through as energy and helps waste through the digestive system & helps prevent the digestive system & helps prevent intestinal waste problemsintestinal waste problems

ProteinsProteins

ProteinsProteins – are nutrients that help – are nutrients that help build & maintain body cells and build & maintain body cells and tissuestissues

Proteins are made of amino acids…Proteins are made of amino acids…your body can make all but 9 your body can make all but 9 essential amino acidsessential amino acids

You get the other 9 from foods you You get the other 9 from foods you eateat

Complete vs. Incomplete Complete vs. Incomplete ProteinsProteins

Complete ProteinsComplete Proteins – contain – contain adequate amounts of all 9 essential adequate amounts of all 9 essential amino acidsamino acids

All animal product and some soybean All animal product and some soybean products are good sourcesproducts are good sources

Fish, meat, poultry, eggs, milk, Fish, meat, poultry, eggs, milk, cheese, & yogurtcheese, & yogurt

Complete vs. Incomplete Complete vs. Incomplete ProteinsProteins

Incomplete ProteinsIncomplete Proteins – lack one or – lack one or more of the essential amino acids.more of the essential amino acids.

Sources include beans, peas, nuts, & Sources include beans, peas, nuts, & whole grainswhole grains

Consuming a combination of Consuming a combination of incomplete proteins is equivalent to incomplete proteins is equivalent to consuming a complete proteinconsuming a complete protein

Role of ProteinsRole of Proteins

During growth periods, the body is During growth periods, the body is constantly using amino acids found constantly using amino acids found in proteins to build new cells and in proteins to build new cells and tissuetissue

The body also uses proteins to make The body also uses proteins to make enzymes, hormones, & antibodiesenzymes, hormones, & antibodies

FatsFats

Some fat in your diet is necessary for Some fat in your diet is necessary for good health!!!good health!!!

Fats are a Fats are a lipidlipid – a fatty substance – a fatty substance that does not dissolve in waterthat does not dissolve in water

Fats provide more than twice the Fats provide more than twice the energy of carbohydrates or proteinsenergy of carbohydrates or proteins

Fatty acids the body needs are called Fatty acids the body needs are called essential fatty acidsessential fatty acids

Saturated vs. Unsaturated Saturated vs. Unsaturated Fatty AcidsFatty Acids

Saturated FatsSaturated Fats – these are fats that – these are fats that are solid at room temperaturesare solid at room temperatures

Animal fats and tropical oilsAnimal fats and tropical oils High intakes of saturated fats is High intakes of saturated fats is

associated with an increased risk of associated with an increased risk of heart diseaseheart disease

Saturated vs. Unsaturated Saturated vs. Unsaturated Fatty AcidsFatty Acids

Unsaturated fatsUnsaturated fats – they are usually – they are usually liquids or oils at room temperatureliquids or oils at room temperature

Unsaturated fats have been Unsaturated fats have been associated with a reduced risk of associated with a reduced risk of heart diseaseheart disease

Unsaturated Fatty AcidsUnsaturated Fatty Acids

There are There are 2 types of unsaturated 2 types of unsaturated fatty acidsfatty acids

MonounsaturatedMonounsaturated – have only 1 – have only 1 unsaturated bondunsaturated bond

They are liquid at room temperature, They are liquid at room temperature, but begin to solidify if refrigeratedbut begin to solidify if refrigerated

Unsaturated Fatty AcidsUnsaturated Fatty Acids

Polyunsaturated fatsPolyunsaturated fats – have more – have more than 1 unsaturated bondthan 1 unsaturated bond

They are usually liquid both at room They are usually liquid both at room temperature and when refrigeratedtemperature and when refrigerated

The Role of FatsThe Role of Fats

Provide concentrated form of energyProvide concentrated form of energy Transport vitamins A, D, E, & KTransport vitamins A, D, E, & K They also serve as a source of They also serve as a source of

linoleic acid,linoleic acid, an essential fatty acid an essential fatty acid that is needed for growth and that is needed for growth and healthy skinhealthy skin

They add flavor and texture to foodThey add flavor and texture to food They help satisfy hunger longerThey help satisfy hunger longer

The Role of CholesterolThe Role of Cholesterol

Your body uses small amounts it Your body uses small amounts it manufactures to make cell manufactures to make cell membranes and nerve tissue and to membranes and nerve tissue and to produce many hormones, vitamin D, produce many hormones, vitamin D, and bile which help digest fatsand bile which help digest fats

Excess cholesterol deposits in Excess cholesterol deposits in arteries and increases the risk of arteries and increases the risk of heart diseaseheart disease

The Role of CholesterolThe Role of Cholesterol

High Cholesterol can be hereditary, High Cholesterol can be hereditary, however you can control is with what however you can control is with what you eatyou eat

High intake of saturated fats can High intake of saturated fats can increase cholesterol levels.increase cholesterol levels.

Cholesterol is found only in animal Cholesterol is found only in animal productsproducts

VitaminsVitamins

VitaminsVitamins – are compounds that help – are compounds that help regulate many vital body processes, regulate many vital body processes, including digestion, absorption, and including digestion, absorption, and metabolism of other nutrientsmetabolism of other nutrients

There are 2 types of VitaminsThere are 2 types of Vitamins Water SolubleWater Soluble Fat SolubleFat Soluble

Types of VitaminsTypes of Vitamins

Water SolubleWater Soluble – are vitamins that – are vitamins that dissolve in water and pass into the dissolve in water and pass into the blood during digestionblood during digestion

Water soluble vitamins are not stored Water soluble vitamins are not stored by the body, therefore they need to by the body, therefore they need to be replenished daily!be replenished daily!

Types of VitaminsTypes of Vitamins

Fat SolubleFat Soluble – are absorbed by your – are absorbed by your body, stored, and transported in fat.body, stored, and transported in fat.

They are stored in fatty tissue, your They are stored in fatty tissue, your liver, and kidneysliver, and kidneys

Excessive buildup can be toxic to Excessive buildup can be toxic to your bodyyour body

MineralsMinerals

MineralsMinerals – are substances that the – are substances that the body cannot manufacture but that body cannot manufacture but that are needed for forming healthy are needed for forming healthy bones and teeth and for regulating bones and teeth and for regulating many vital body processesmany vital body processes

WaterWater

Water – is vital to every body functionWater – is vital to every body function It transports other nutrients to and It transports other nutrients to and

carries wastes from your cellscarries wastes from your cells Water also lubricates your joints and Water also lubricates your joints and

mucous membranesmucous membranes It enables you to swallow & digest It enables you to swallow & digest

foods, absorb other nutrients, & foods, absorb other nutrients, & eliminates wasteeliminates waste

Guidelines for Guidelines for Healthful EatingHealthful Eating

Lesson 3Lesson 3

Dietary Guidelines for Dietary Guidelines for AmericansAmericans

Dietary Guidelines for AmericansDietary Guidelines for Americans – is – is a set of recommendations for a set of recommendations for healthful eating and active livinghealthful eating and active living

The ABC’s of Good HealthThe ABC’s of Good Health

A: Aim for fitnessA: Aim for fitness Aim for a health weightAim for a health weight Be physically active each dayBe physically active each day

The ABC’s of Good HealthThe ABC’s of Good Health

B: Build a Health BaseB: Build a Health Base Make you food choices carefullyMake you food choices carefully Choose a variety of grain products, Choose a variety of grain products,

especially whole grainsespecially whole grains Choose a variety of fruits & Choose a variety of fruits &

vegatablesvegatables Keep food safe to eatKeep food safe to eat

The ABC’s of Good HealthThe ABC’s of Good Health

C: Choose SensiblyC: Choose Sensibly Choosing a diet that is low in Choosing a diet that is low in

saturated fat and cholesterol and saturated fat and cholesterol and moderate in total fatmoderate in total fat

Choosing beverages and foods to Choosing beverages and foods to moderate your intake of sugarsmoderate your intake of sugars

Choosing and preparing foods with Choosing and preparing foods with less saltless salt

Healthful Eating PattersHealthful Eating Patters

There are 3 main ideas you want to There are 3 main ideas you want to focus onfocus on

VarietyVariety Moderation Moderation BalanceBalance

New Food Guide PyramidNew Food Guide Pyramid

Food and Health Food and Health LivingLiving

Lesson 4Lesson 4

Nutrition LabelingNutrition Labeling

Food AdditivesFood Additives

Food AdditivesFood Additives – substances – substances intentionally added to food produce a intentionally added to food produce a desired effectdesired effect

Product LabelingProduct Labeling

Light or LiteLight or Lite – The calories have been – The calories have been reduced by at least 1/3 or the fat or reduced by at least 1/3 or the fat or sodium has been reduced by at least sodium has been reduced by at least 50%50%

Less Less – The food contains 25% less of – The food contains 25% less of a nutrient or of calories than a a nutrient or of calories than a comparable foodcomparable food

Product LabelingProduct Labeling

FreeFree – the food contains no amount, – the food contains no amount, or an insignificant amount, of total or an insignificant amount, of total fat, saturated fat, cholesterol, fat, saturated fat, cholesterol, sodium, sugars, or caloriessodium, sugars, or calories

MoreMore – the food contains 10% more – the food contains 10% more of the Daily Value for a vitamin, a of the Daily Value for a vitamin, a mineral, protein, or fibermineral, protein, or fiber

Product LabelingProduct Labeling

High, Rich In, or Excellent Source OfHigh, Rich In, or Excellent Source Of – the food contains 20% or more of – the food contains 20% or more of the Daily Value of a vitamin, a the Daily Value of a vitamin, a mineral, protein, or fibermineral, protein, or fiber

LeanLean – the food is a meat, poultry, – the food is a meat, poultry, fish, or shellfish product that has less fish, or shellfish product that has less than 10 grams of total fat, less than than 10 grams of total fat, less than 4 grams of saturated fat, and less 4 grams of saturated fat, and less than 95 mg of cholesterol per 3-than 95 mg of cholesterol per 3-ounce servingounce serving

Opening DateOpening Date

Expiration DateExpiration Date – the last date you – the last date you should use the productshould use the product

Freshness DateFreshness Date – the last date a food – the last date a food is considered to be freshis considered to be fresh

Pack datePack date – the date on which the food – the date on which the food was packagedwas packaged

Sell-by date (or pull date)Sell-by date (or pull date) – the last – the last date the product should be sold. You date the product should be sold. You can store and use a product after its can store and use a product after its sell-by datesell-by date

Food AllergiesFood Allergies

Food AllergiesFood Allergies – is a condition in – is a condition in which the body’s immune system which the body’s immune system reacts to substances in some foods reacts to substances in some foods called called allergensallergens

Food IntolerancesFood Intolerances

Food IntoleranceFood Intolerance – is a negative – is a negative reaction to a food or part of food reaction to a food or part of food caused by a metabolic problem, such caused by a metabolic problem, such as the inability to digest parts of as the inability to digest parts of certain foods or food componentscertain foods or food components

Food Borne IllnessFood Borne Illness

Food Borne IllnessFood Borne Illness – or food – or food poisoning. This may result from poisoning. This may result from eating contaminated foods with eating contaminated foods with pathogens or poisonspathogens or poisons

PasteurizationPasteurization – is the process of – is the process of treating a substance with heat to treating a substance with heat to destroy or slow the growth of destroy or slow the growth of pathogenspathogens

Minimizing the Risks of Minimizing the Risks of Foodborne IllnessesFoodborne Illnesses

CleanClean – wash your hands and any – wash your hands and any utensils that you may be usingutensils that you may be using

Cross contaminationCross contamination – the spreading – the spreading of bacteria or other pathogens from of bacteria or other pathogens from one food to anotherone food to another

SeparateSeparate – avoid cross contamination – avoid cross contamination by keeping raw meats and cooked by keeping raw meats and cooked meats separate from other foodsmeats separate from other foods

Minimizing the Risks of Minimizing the Risks of Foodborne IllnessesFoodborne Illnesses

CookCook – cook all foods to a safe – cook all foods to a safe temperaturetemperature

ChillChill – keep all warm foods warm and – keep all warm foods warm and all cool foods cool. Do not allow cool all cool foods cool. Do not allow cool foods to warm up or vice versafoods to warm up or vice versa