Chapter 10

The Importance of Nutrition

Vocabulary

Nutrition – process by which your body takes in food and uses it.

Nutrients – substances in food that your body needs to grow, repair itself, and supply you with energy.

Calorie – unit of heat used to measure energy your body uses and the energy it receives from food.

Hunger – physical drive to eat, prompted by the body’s physical need to eat.

Appetite – psychological desire for food.

Influences on Food Choices

Family and culture

Friends

Time and money

Advertising

6 Basic Nutrients

Carbohydrates

Fats

Protein

Vitamins

Minerals

Water

Nutrient Functions

Provide energy

Grow, repair, maintain body tissue

Maintain metabolic functioning

Provide heat, insulation, lubrication

Utilize other nutrients

Carbohydrates (45-65%)

Starches and sugars found in foods, which provide your body’s main source of energy.

Fiber – tough complex carbohydrate that the body cannot digest. – (Helps move waste through the digestive

tract)

Types of Carbohydrates

Complex – starches

– Bread

– Pasta

– Beans

– Potatoes

Simple – sugars – Fructose

– Lactose

– Honey

– Maple Syrup

Protein (10-15%) Nutrients the body uses to build and

maintain its cells and tissues.

– Protein helps your body grow during

childhood and adolescence.

– Muscles, ligaments, tendons, and all body

cells

Types of Protein

20 Amino Acids found

in food

– 9 essential

– 11 nonessential

Complete – contain

all 9 essential amino

acids

– Animal sources

– Meat, eggs, dairy

Incomplete – do

NOT contain all 9

essential amino acids

– Plant sources

Fats (25-35%)

Unsaturated – plant-based foods

Saturated – animal-based foods

Trans fats – formed by hydrogenation.

– stick margarine, snack foods, packaged

baked goods

Cholesterol – fatty, fatlike substance

HDL – High-density

lipoproteins

– Good cholesterol

– Move quickly

LDL – Low-density

lipoprotein

– Bad cholesterol

– Move slowly

Vitamins Compounds found in food that help regulate

many body processes.

Fat-soluble – stored in fat cells (4 – know them)

Water-soluble – dissolve in water

– See Figure 10.6 on pg. 263

Minerals

Elements found in food that are used by the body

Body cannot produce them, must obtain them through food.

– See Figure 10.7 on pg. 264

Healthy Guidelines

• Dietary Guidelines for Americans – set of recommendations about smart eating and physical activity for all Americans

• MyPyramid – interactive guide to

healthful eating and active living.

– Mypyramid.gov (Be familiar with website)

Smart Habits

• Eat a variety of fruits and vegetables.

• Lean protein

• Limit high-fat foods

• Eat breakfast everyday

• Sensible snacks

• Eat right when eating out.

• Be physically active everyday

Food Labels

Where to Start!

Serving Size – Amount people would typically eat

Serving/container – How many servings are in the entire package.

Calories – How many calories are in 1 serving.

Calories From Fat – Amount of calories per serving that come from fat

Reading Ingredients

Ingredients include all substances that go into making a food product.

They are listed in order from greatest to

least.

First ingredient listed is what there is the most of

in that food product. Last ingredient is the substance there is the least of

Example

Food Label Information

Food Additives – substances

intentionally added to foods to produce

desired effects.

(Enhance flavor, preservatives, coloring)

Be aware of sugars. Most people do not

realize all the sugars in foods. (words

ending in “ose”)