Chapter 8 Guide Nutrition for Health

Lesson 1: The Importance of Nutrition Calories- units of heat that measure the energy used by the body, and the energy that specific food supplies to the body. Nutrients- the essential substances in food that your body needs for survival. Nutrition- the process of using food and its substances to help your body have energy, grow, develop, and function properly.

Influences on your food choices: Appetite- the psychological need for food, often stimulated by your senses such as sight and smell. Hunger- the physical need for food, when your body is running low on nutrients (nutrition). Nutrient deficiency- when your body is not receiving enough of a specific nutrient/s. **Knowledge of your nutritional choices and healthy eating habits help promote a good diet**

Lesson 2: Nutrients for Wellness There are 6 essential nutrients for survival. 1. Carbohydrates- sugars and starches that provide your body with energy. The 2 types of “carbs” are simple and complex. Simple carbs come from fruits and sweets. Complex carbs come from starches such as rice, breads, beans, potatoes, etc. 2. Proteins- nutrients your body uses to build, repair, and maintain cells and tissues. Animal sources and certain plant products provide protein. Amino acids- the small units that make up protein. Essential aminos must come from the foods that we consume. Meats, fish, poultry, dairy, nuts, beans, soy are sources.

Continuation: 3. Fats- nutrients that provide a source of energy and help with certain body functions. Saturated fats- fats that are solid at room temperature (animal fats, butter, cheeses, dairy products). Unsaturated fats- fats that remain liquid at room temperature (vegetable oils and most other plant products).

Continuation: 4. Vitamins- substances needed in small quantities to help regulate body functions. Examine figure 8.2 on page Minerals- substances needed in small amounts for forming healthy bones and teeth, and for certain body functions. Examine figure 8.2 on page Water- comes from liquids and foods you consume. It transports nutrients throughout body, helps digest food, lubricates joints, removes waste, and helps regulate body temperature.

Other substances in food: Fiber- parts of fruits, vegetables, grains, and beans that can not digest. They help with keeping bowel movements regular. Cholesterol- a waxy substance your body produces to help protect nerve fibers. Many processed or man made foods contain too much unhealthy cholesterols. Added sugars- many processed or man made foods contain unhealthy amounts of sugars (soda, candy, juices, etc.) Sodium- salts from the foods. Many processed foods contain unhealthy amounts of sodium (chips, burgers, meats, etc.) Caffeine- mild stimulant, found in many sodas and energy drinks, coffee, tea. Too much caffeine is unhealthy.

Lesson 3: Following Nutrition Guidelines ABC’s of nutrition- Aim for fitness, Build a healthy base, and Choose Sensibly. Aim for fitness: aim for a healthy weight, be physically active daily. Build a healthy base: let the pyramid help with food choices, choose a variety of grains, choose a variety of fruits and vegetables, keep food clean and safe to eat. Choose sensibly: choose low fat foods, limit sugar intake, limit sodium also.

Food Guide Pyramid See figure 8.4 page 205

Understanding Food Labels Percent Daily Value- the percent of the recommended daily amount of a nutrient provided in a serving of food. Most Percent Daily Values are based on a 2000 calorie daily diet. Examine figure 8.5 on page 207. Helps you select nutritious food and balance your eating pattern. Some exceptions to this are people who require increased calorie amounts, such as athletes and increased physical demands.

Lesson 4: Planning Meals and Snacks Plan ahead and select a variety of foods. Start with breakfast- replenish with healthy choices. Remember your body just went the entire night without any nutrients! Hence the reason why breakfast is the most important meal!! Choose healthy snacks- snacks that provide high nutrient value and lower calories. Empty calorie foods are unhealthy because they are high in calories and low in nutrients (chips, sodas, sweets, fats, oils). See figure 8.6 on page 211. Eating out- order foods that are baked, broiled, grilled, or boiled. Limit fried or fatty foods. Also, order with toppings on the side (mayo, dressings, sauces, etc.).