Chapter 10 Nutrition For Health

Lesson 1 The food you eat affects your health and quality of life. Nutrition – process by which your body takes in and uses food Your body relies on food to provide it with nutrients – substances in food that your body needs to grow, repair itself, and supply energy Calorie – unit of heat used to measure the energy your body uses and the energy it receives from food

Lesson 1 Continued Eating a variety of healthy foods can lower your risk of: – Type 2 diabetes – Cardiovascular disease – Certain cancers – Stroke – Osteoporosis One reason people eat is hunger. Hunger – natural physical drive to eat, prompted by the body’s need for food

Lesson 1 Continued A second reason people eat is appetite. Appetite – psychological desire for food Seeing what your friends and peers eat can influence your own food choices. Each of the six nutrients that your body needs has a specific job or vital function to keep you healthy.

Lesson 2 Your body uses nutrients in many ways: – Energy source – Heal, build and repair tissue – Sustain growth – Help transport oxygen to cells – Regulate body functions The six types of nutrients: – Carbohydrates – Proteins – Fats – Vitamins – Minerals – water

Lesson 2 Continued The energy in food comes from three sources: – Carbohydrates – Proteins – Fats Each gram of carbohydrates or proteins provides four calories. Each gram of fat provides nine calories. Most experts recommend that 45% to 65% of your daily calories come from carbohydrates.

Lesson 2 Continued Carbohydrates – starches and sugars found in foods, provides your body’s main source of energy Three types of carbohydrates: – Simple – sugars (occur naturally in fruits, dairy products, honey, and maple syrup) – Complex – starches (long chains of sugars linked together – found in bread, pasta, beans, and root vegetables) – Fiber – tough complex carbohydrate that the body cannot digest

Lesson 2 Continued Most carbohydrates are turned into a simple sugar called glucose. Teen girls (14 to 18) should eat 26 grams of fiber daily. Teen boys (14 to 18) should eat 38 grams of fiber daily. Proteins are made up of chemicals called amino acids. Proteins – body uses to build and maintain its cells and tissues Your body uses about 20 amino acids that are found in foods. Nine amino acids are called essential amino acids because the body must get them from food, the rest are called non- essential.

Lesson 2 Continued Proteins from animal sources are sometimes called complete because they contain all nine essential amino acids. Sources of these proteins: – Meat – Eggs – Dairy products – Soy

Lesson 2 Continued Protein-Rich Plant-Based Foods: – Grains – Nuts – Seeds – Legumes Protein is the basic building material of all your body cells. Teen girls (14 to 18) should eat 46 grams of protein daily. Teen boys (14 to 18) should eat 52 grams of protein daily.

Lesson 2 Continued Types of fats: – Unsaturated – moderate amounts may lower your risk of heart disease – Saturated – too much may increase your risk of heart disease – Trans – can raise your total blood cholesterol level, which increases your risk of heart disease. Essential fatty acids are important to: – Brain development – Blood clotting – Controlling inflammation – Maintaining healthy skin and hair

Lesson 2 Continued Cholesterol – waxy, fatlike substance Cholesterol is needed to create cell walls, certain hormones, and vitamin D. Teens should consume less than 25 to 35 percent of their calories from fats. Vitamins – compounds found in food that help regulate many body processes

Lesson 2 Continued Water-soluble vitamins – dissolve in water – Vitamin C, folic acid, B vitamins Fat-soluble vitamins – stored in body fat – Vitamins A, D, E, and K Minerals – elements found in food that are used by the body – Eating calcium-rich foods reduces your risk of developing osteoporosis – Osteoporosis – condition where the bones become fragile and break easily

Lesson 2 Continued Water is essential for just about every function in the body. – Teen girls need about 9 cups of fluids a day. – Teen boys need about 13 cups of fluids a day. Functions of water: – Moves food through the digestive system – Digests carbohydrates and protein – Aides 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 – Lubricates the joints

Lesson 3 Dietary Guidelines for Americans – a set of recommendations about smart eating and physical activity for all Americans Three key guidelines: – Make smart choices from every food group – Find your balance between food and activity – Get the most nutrition out of your calories

Lesson 3 Continued The five food groups: – Grains – eat 50% whole grain – Vegetables – vary your vegetables – Fruits – eat a variety – Milk – we need these calcium-rich foods – Meats and beans – go lean with protein MyPyramid.gov – an interactive guide to healthful eating and active living

Lesson 3 Continued Avoid foods that are high in fat. Choose nutrient-dense foods. Nutrient-dense foods – a high ratio of nutrients to calories Sensible snacks: – Fresh fruit – Cut-up vegetables – String cheese – Unsalted nuts – Air-popped popcorn – Fat-free yogurt – Bread sticks

Lesson 4 Food labels provide information about the ingredients and nutritional value of foods. The food label lists: – Name of the food product – Amount of food in the packaging – Name and address of the company – The ingredients in the food – The nutrition facts panel

Lesson 4 Continued The ingredients in a food appear on the label in descending order by weight. Food additives – substances added to a food to produce a desired effect Food additives may be used: – To keep a food safe for a longer period of time – To boost its nutrient content – To improve its taste, texture, or appearance

Lesson 4 Continued Nutritional claims: – Free – contains none, or an insignificant amount – Low – can be eaten regularly without exceeding your daily limits for fat, saturated fat, cholesterol, sodium, or calories – Light – must contain one-third fewer calories, one- half the fat, or one-half the sodium of the original version – Reduced – contains 25% fewer calories or 25% less of a given nutrient, than the original version

Lesson 4 Continued – High – provides at least 20% of the daily value for a vitamin, mineral, protein, or fiber – Good source of – provides 10% to 19% of the daily value for a vitamin, mineral, protein, or fiber – Healthy – must be low in fat and saturated fat; cholesterol, and sodium; and provide at least 10% of the daily value for vitamin A, vitamin C, iron, calcium, protein, or fiber. Foods labeled as organic: – Are produced without certain agricultural chemicals – Cannot contain genetically modified ingredients – Cannot be subjected to certain types of radiation

Lesson 4 Continued Open Dating: – Sell by – last day on which a store can sell a product – Use by or expiration – last day quality can be guaranteed – Freshness date – last date on which a product is considered fresh – Pack dates – the day it was processed or packaged

Lesson 4 Continued Foodborne illness – food poisoning Bacteria and viruses cause most cases of foodborne illness. Pasteurization – treating a substance with heat to kill or slow the growth of pathogens Four steps to keep food safe: – Clean – avoid cross-contamination – Separate – Cook – Chill

Lesson 4 Continued Food allergy – condition in which the body’s immune system reacts to substances in some foods Food allergies range from mild to life threatening. Anaphylaxis – where the throat swells and the heart has difficulty pumping Food intolerance – negative reaction to food that doesn’t involve the immune system