Nutrition for Health

Chapter 10

The Importance of Nutrition

● Nutrition is the process by which your body takes in and uses foodo Nutrients are substances in food that your body

needs to grow, to repair itself, and to supply energyo Calories are units of heat used to measure the

energy your body uses and the energy it receives from food

Hunger vs. Appetite

Hunger● The natural physical

drive to eat● Prompted by the body’s

need for food● You may feel tired or

lightheaded when you are hungry

Appetite● The psychological desire

for food● The smell of fresh

cookies tempts you, even if you are full

Food and the Environment

How do the following influence what you eat?

● Family and Culture● Friends● Time and Money● Advertising

Giving Your Body What It Needs

Everything you eat contains nutrients. Your body uses nutrients in many ways:● As an energy source● To heal, and build and repair tissue● To sustain growth● To help transport oxygen to cells● To regulate body functions

Giving Your Body What It Needs

● There are six types of nutrients:o Carbohydrates, proteins, and fats provide energyo Vitamins, minerals, and water perform a variety of

other functions● Getting a proper balance of nutrients during

the teen years can improve your health through adulthood.

Carbohydrates

● Carbohydrates are starches and sugars found in foods

● They act as the body’s main source of energyo Should be 45-65% of your daily calories

● There are three types of carbohydrates:o Simple, complex, and fiber

Simple vs. Complex Carbohydrates

Simple● Mainly sugars● Fructose - Found in fruits● Lactose - Found in milk● Found naturally, but are also

added to many processed foods

Complex ● Mainly starches● Long chains of sugars linked

together● Grains, bread, pasta, beans, and

root vegetables

Fiber

Fiber is a tough complex carbohydrate that the body cannot digest.● Responsible for moving waste through the digestive

system● Helps you feel full, and may reduce the risks of cancer,

heart disease, and Type 2 Diabetes● 20 - 35 grams of fiber per day

Proteins

Proteins are nutrients the body uses to build and maintain its cells and tissues. They are made up of chemicals called amino acids.

Types of Proteins

Your body uses 20 amino acids found in foodso 11 of these can be produced by the body and are

called nonessential amino acidso 9 of these are called essential amino acids and the

body must get them from certain foods● Other proteins come from animal sources

o Meat, eggs, dairy, and soyo Called “complete” proteins because they contain all

nine essential amino acids

Roles of Proteins

Protein is the basic building material of cells.

The protein hemoglobin in red blood cells carries oxygen to all your body cells.

Roughly 46 grams should be consumed per day, which is 10-15% of total daily calories.

Fats

Saturated● Found mostly in animal-

based foods ● Consuming too many

saturated fats may increase the risk of heart disease

Unsaturated● Found in vegetable oils,

nuts, and seeds● Consuming in

moderation may decrease the risk of heart disease

Fats

● Trans fats are formed by a process called hydrogenation, causing vegetable oils to harden.o As vegetable oil hardens, it becomes more saturatedo Found in stick margarine, snack foods, packaged

baked goods● Raise total blood cholesterol, increasing the

risk of heart disease

Bellwork 9/22/14

● What are the six types of nutrients?

● Which three provide energy?

● Which is better for your body to consume, saturated fats, unsaturated fats, or trans fats?

Vitamins vs. Minerals

Vitamins● Compounds that

help regulate body processes

● Fat-soluble and water-soluble

Minerals● Elements in food

that your body cannot produce

Vitamins

Water-Soluble● Dissolve in water

o Easily pass into the bloodstream

● Excreted through urine● Not stored in the body

so they must be replenished frequently

Fat-Soluble● Absorbed and

transported by fat● Stored in fatty tissue

o Liver and kidneys● Excess build-up can be

damaging

Water

● Moves food through the digestive system● Digests carbohydrates and protein● Aids chemical reactions in the body● Transports nutrients and removes wastes● Stores and releases heat● Cools the body through perspiration● Cushions the eyes, brain, and spinal cord

What Should We Be Eating?

The Dietary Guidelines for Americans are a set of recommendations about smart eating and physical activity for all Americans.

Recommended Dietary Allowance (RDA) is the amount of nutrients that will prevent deficiencies and excesses in most people.

MyPlate - The New Food Pyramid