NUTRITION LOVE TO EAT?

Basic Nutrition Review Objective: To explain why good nutrition is important. To identify six essential nutrients and other substances in food. To identify the Dietary Guidelines and food pyramid as valid resources for helping to maintain a healthy lifestyle.

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Worksheet for notes ______ is the process of using food and its substances to ensure your body and your brain work properly and to maintain health. Good nutrition 14a

Hunger vs Appetite HungerHunger is the physical need for food. When you eat “just to be sociable” or in response to a familiar sensation, you are eating in response to appetite rather than to hunger.appetite When Your Stomach is Empty When You Eat Its walls contract, stimulating nerve endings. The nerves signal your brain that your body needs food so it can function properly. The walls of the stomach are stretched. The nerve endings are no longer stimulated; you choose to eat food when your body does not need it. What Influences Your Food Choices?

Nutrients are classified into six groups. To survive, the human body needs the nutrients found in food. Nutrients

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Six Major Nutrients are: Give examples that are shown for each group. 1. _____________________________ _______________________________________________ 2. _____________________________ ______________________________________________ 3.______________________________ ______________________________________________ 4. ___________________________________________________________________________ 5. ___________________________________________________________________________ 6. ___________________________________________________________________________ 15a

Carbohydrates Starches and sugars found in foods which provide your body’s main source of energy. 3 types of carbohydrates Simple – sugars (natural sugars found in fruits and some vegetables) Complex- starches (grains, breads, pastas) Fiber –complex carbohydrate that the body cannot digest ( fruits, veggies, whole grains) Aids in digestion 45 to 65 percent of your calories should be carbs

Carbohydrates Continued 3 rd kind of Carb –Fiber - a tough complex carbohydrate that the body cannot digest. Why is this good for you? What effect does eating fiber have on your body?

Protein Nutrients that the body uses to build and maintain its cells and tissues. Essential for building muscle! -Made of amino acids -Basic building blocks of your body cells -Maintain muscles, ligaments and tendons -Provide energy to your body -10 to 15 percent of your total daily calories

Fats Nutrients that provide energy. Three main types: Unsaturated – “Good fat” found in vegetable oils, nuts, and seeds. Saturated – fat found mostly in animal based foods. Too much can increase your risk of heart disease. (cholesterol- a waxy, fatlike substance) Trans fats – Fats formed by hydrogenation. Hardened oils, margarine. Role – Provide a concentrated form of energy. Important for brain development, blood clotting, and controlling inflammation. Help maintain healthy skin and hair. Fats also absorb and transport fat soluble vitamins(A,D,E,K) through the bloodstream.

The Role of Cholesterol Your body uses cholesterol to: Make cell membranes and nerve tissue. Produce hormones. Produce vitamin D. Produce bile, which helps digest fats. Cholesterol is a waxy lipid-like substance that circulates in blood.

Vitamins Compounds found in food that help regulate many body processes. Water soluble – Vitamins that dissolve in water and pass easily into the bloodstream during digestion. The body does not store them and are removed by the kidneys. (Vitamin C, and B) Fat soluble – Vitamins that are stored in the body for later use. (Vitamins A, D, E, K). Can be harmful if they build up in the body in large quantities.

Minerals Elements found in food that are used by the body. Minerals cannot be produced by the body but must come from food. Examples : Calcium – used for bone health Phosphorus- maintains healthy bones Iron- supports immune system Magnesium – maintain muscle and nerve function

Water The Most Essential Nutrient. It is essential for most body functions. Roles –  Moves food through the digestive system  Digests carbohydrates and proteins  Transports nutrients and removes waste  Stores and releases heat  Cools the body  Cushions the eyes, brains and spinal cord  Lubricates the joints

Food Pyramid

5 Food Groups Fruits – Choose whole fruits that provide fiber. Vegetables- Vary your veggies. Different colors. Grains – Make half your grains “whole.” Proteins – Lean proteins Dairy – Low fat and calcium rich foods * Choose nutrient dense foods that have a high ratio of nutrients to calories.

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Dietary Guidelines 1. Make smart choices from every food group. –______________________________________ 18a

2. Find your balance between food and physical activity. –__________________________________ 3. Get the most nutrition out of your calories. _________________________________ __________________________________ 18b

Food Safety (pg. 136 in book) Foodborne illness- food poisoning, results from eating contaminated food. Minimizing the Risks of Foodbornes Illness: *Clean- to prevent cross-contamination: the spreading of bacterial from one food to another. *Separate- raw meat, seafood, poultry, vegetables. *Cook- cook at safe temperatures. *Chill- refrigerate or freeze foods that need to be kept cold.

Eating Disorders Anorexia Nervosa- an eating disorder in which irrational fear of weight gain leads people to starve themselves. (Girls and Young Women) Bulimia Nervosa- an eating disorder that involves cycles of over eating and purging. Binge Eating disorder- an eating disorder in which people over eat compulsively. (Males) Eating Disorder- extreme harmful eating behaviors that can cause serious illness or even death.

Maintaining Healthy Body Weight Body mass index and body composition help you judge whether your weight is healthy. Key terms: BMI – Body Mass Index – a measure of body weight relative to height. Overweight – Heavier than the standard weight range for your height. Obesity – Having an excess of body fat. Underweight – Below the standard weight range for your height. Manage Weight: Target a Healthy Weight- Learn your ideal weight from a healthcare professional. Set a realistic goal - Get regular physical activity, Eat nutritious, nutrient dense foods. Personalize your plan- include foods you like in your eating plan Write your goals Evaluate your progress- Track your weight