Nutrition Chapter 4

Nutrition Nutrition: The process by which your body takes in and uses food Nutrients: Substances in food that your body needs to grow, to repair itself, and to supply you with energy Calorie: A unit of heat used to measure the energy your body uses and the energy it receives from food

Why do people eat? Hunger: Natural physical drive to eat, prompted by the body’s need for food When hungry, you may feel tired or lightheaded Appetite: Psychological desire for food Think how the fresh smell of fresh baked chocolate chip cookies tempts you, even when you are full Emotions: Sometimes people eat when they feel stressed, frustrated, lonely, sad, bored, or as a reward

Food and Your Environment Family and Culture: If your family eats most meals at home, this will influence what you eat Friends: If your friends always go for pizza after school, you’ll probably eat pizza too Time and Money: People with busy schedules may choose foods that are quick and easy to prepare Advertising: Try to influence your decisions

Energy Nutrients Carbohydrates (four calories of energy) Proteins (four calories of energy) Fats (nine calories of energy)

Carbohydrates Starches and sugars found in foods MAIN SOURCE OF ENERGY 45-65% of daily calories Simple- sugars (fructose- fruits, lactose- milk) Complex- starches- long chains of sugars linked together (bread and pasta, beans, potatoes) Fiber- a tough complex carbohydrate that the body cannot digest (fruits and vegetables, whole grains, nuts, and seeds) Girls 26 grams daily Males 38 grams daily

Proteins Nutrients the body uses to build and maintain its cells and tissues- made up of amino acids (20) Nine essential amino acids- you do NOT produce them so your body must get them from food Supply energy, not as fast as carbohydrates Males 52 grams daily Girls 46 grams daily 10-15% of total daily calories

Fats Types of Fats Unsaturated (good): liquids at room temperature- vegetable oils, nuts and seeds Saturated (bad): solids at room temperature- animal fats, plant oils Cholesterol: waxy, fat-like substance Trans Fat (Very bad): Hydrogenation- vegetable oil hardens (stick margarine, snack foods, packaged baked goods)

Vitamins Compounds found in food that help regulate many body processes Fat Soluble- Stored in body for later use (A, D, E, K) Water Soluble- Dissolve in water, need to replenish every day (B1, B2, B3, B6, B12, C, Folic Acid)

Minerals Elements found in food that are used by the body Calcium, phosphorus, magnesium, iron

Water Essential for most body functions Moves food throughout digestive system Digest carbohydrates and protein Transports nutrients and removes wastes Stores and releases heat Cools body through perspiration Cushions the eyes, brain, and spinal cord Lubricating joints 9 cups of fluid a day= girls 13 cups of fluid a day= boys

USDA/HHS US Department of Agriculture (USDA) Department of Health and Human Services Create guidelines for healthy eating and exercise balance!

MyPlate

Recommendations Focus on fruits Vary your veggies Get your calcium-rich foods Make half your grains whole Go lean with protein Limit foods high in fat, especially saturated and trans fat, limit foods with salt and added sugars

Recommendations Balance Food with Physical Activity Choose Nutrient Dense Food- high ratio of nutrients to calories Healthful eating patterns: Start with Breakfast, Portion Control, Moderation, Sensible Snacking

Eating Right When Eating Out Watch Portion Sizes Pay attention to how foods are prepared- bake, broil, grill Fry  Add fresh vegetables and fruits Go easy on toppings Don’t drink your calories

Nutritional Claims Free- This food contains none, or an insignificant amount of a given component (Calorie free has to have five or less calories) Low- You can eat this food regularly without exceeding your daily limits. (Low Fat must have 3 grams or less) Light- Must contain one-third fewer calories, one half the fat, or one half the sodium of the original version Reduced- The food contains 25% fewer calories, or 25% less of a given nutrient than the original version High- The food provides at least 20% of the daily value for vitamin, mineral, protein, or fiber Good source of- The food provides 10 to 19% of the daily value for vitamin, mineral, protein, or fiber Healthy- Must be low in fat and saturated fat and contain limited amounts of cholesterol and sodium. Must also provide at least 10% of the daily value for vitamin A, Vitamin C, iron, calcium, protein, or fiber

Organic Foods Foods labeled as organic are produced without the use of certain agricultural chemicals, such as synthetic fertilizers or pesticides. These foods CANNOT contain genetically modified ingredients or be subjected to certain types of radiation. Organic claims DO NOT label that they are safer or more nutritious than conventional foods

Dating Sell By Dates: Show the last day on which a store should sell a product. After this date, freshness is not guaranteed. Use By or Expiration Dates: Show the last day on which a product’s quality can be guaranteed. For a short time, most foods are still safe to eat after this date. Freshness Dates: Appear on items with a short shelf life, such as baked goods. Show the last date on which a product is considered fresh. Pack Dates: Show the day on which a food was processed or packaged. The pack date does NOT give the consumer an indication of the product’s freshness.

Foodborne Illness Food Poisoning 76 million Americans become ill as a result of foodborne illnesses each year Foods can contain pathogens, or disease-causing organisms Sometimes pathogens produce disease Sometimes the poisons pathogens produce cause illness

Foodborne Illness Campylobacter, Salmonella, E. Coli, Norwalk-like viruses: Most common sources of bacteria Common Symptoms: cramps, diarrhea, nausea, vomiting, and fever Dehydration is biggest danger

Pasteurization Pasteurization: Treating a substance with heat to kill or slow the growth of pathogens Four Basic Steps: Clean: Wash and dry hands frequently, clean utensils and surfaces carefully to prevent cross contamination, wash food Separate: Raw Meat, poultry, seafood, and eggs- Separate these foods from others Cook: Heat foods to high enough temperatures to kill pathogens (165) Chill: Refrigerate or freeze meat, poultry, or other perishable foods as soon as possible. Thaw foods in fridge, with cool water, or by cooking longer

Food Sensitivities Food Allergy: Condition in which the body’s immune system reacts to substances in some foods Milk, eggs, peanuts, tree nuts, soybeans, wheat, fish, and shellfish Symptoms: skin irritations, nausea, vomiting, or diarrhea Anaphylaxis- condition in which the throat swells up and the heart has difficulty pumping- can be life threatening Food Intolerance: Negative reaction to food that doesn’t involve the immune system- more common than food allergies Lactose Intolerance

Calories- How many are you allowed? 3500 calories equal one pound of body fat If you consume 500 few calories than you use every day, you will lose 1 pound per week As a rule, foods high in fat will be high in calories as well Metabolism: Process by which the body breaks down substances and gets energy from food 25% of teens do not participate in at least 60 minutes of physical activity at least once a week 35% of teens watch three or more hours of TV on an average school day

Fad Diets Miracle Foods Magic Combinations Liquid Diets Diet Pills Fasting