Bellwork Why is proper nutrition important for your physical health? Why is it difficult to stick to a healthy diet? What are some steps you take or could take to help ensure proper nutrition?

Nutrition for Health Chapter 10

The Importance of Nutrition Nutrition is the process by which your body takes in and uses food Nutrients are substances in food that your body needs to grow, to repair itself, and to supply energy Calories are units of heat used to measure the energy your body uses and the energy it receives from food

Hunger vs. Appetite Hunger Appetite The natural physical drive to eat Prompted by the body’s need for food You may feel tired or lightheaded when you are hungry Appetite The psychological desire for food The smell of fresh cookies tempts you, even if you are full

Food and the Environment How do the following influence what you eat? Family and Culture Friends Time and Money Advertising

Giving Your Body What It Needs Everything you eat contains nutrients. Your body uses nutrients in many ways: As an energy source To heal, and build and repair tissue To sustain growth To help transport oxygen to cells To regulate body functions

Giving Your Body What It Needs There are six types of nutrients: Carbohydrates, proteins, and fats provide energy Vitamins, minerals, and water perform a variety of other functions Getting a proper balance of nutrients during the teen years can improve your health through adulthood.

Carbohydrates Carbohydrates are starches and sugars found in foods They act as the body’s main source of energy Should be 45-65% of your daily calories There are three types of carbohydrates: Simple, complex, and fiber

Simple vs. Complex Carbohydrates Mainly sugars Fructose - Found in fruits Lactose - Found in milk Found naturally, but are also added to many processed foods Complex Mainly starches Long chains of sugars linked together Grains, bread, pasta, beans, and root vegetables

Fiber Fiber is a tough complex carbohydrate that the body cannot digest. Responsible for moving waste through the digestive system Helps you feel full, and may reduce the risks of cancer, heart disease, and Type 2 Diabetes 20 - 35 grams of fiber per day

Proteins Proteins are nutrients the body uses to build and maintain its cells and tissues. They are made up of chemicals called amino acids.

Types of Proteins Your body uses 20 amino acids found in foods 11 of these can be produced by the body and are called nonessential amino acids 9 of these are called essential amino acids and the body must get them from certain foods Other proteins come from animal sources Meat, eggs, dairy, and soy Called “complete” proteins because they contain all nine essential amino acids

Roles of Proteins Protein is the basic building material of cells. The protein hemoglobin in red blood cells carries oxygen to all your body cells. Roughly 46 grams should be consumed per day, which is 10-15% of total daily calories.

Fats Saturated Unsaturated Found mostly in animal-based foods Consuming too many saturated fats may increase the risk of heart disease Unsaturated Found in vegetable oils, nuts, and seeds Consuming in moderation may decrease the risk of heart disease

Fats Trans fats are formed by a process called hydrogenation, causing vegetable oils to harden. As vegetable oil hardens, it becomes more saturated Found in stick margarine, snack foods, packaged baked goods Raise total blood cholesterol, increasing the risk of heart disease

Bellwork What are the six types of nutrients? Which three provide energy? Which is better for your body to consume, saturated fats, unsaturated fats, or trans fats?

Vitamins vs. Minerals Vitamins Compounds that help regulate body processes Fat-soluble and water-soluble Minerals Elements in food that your body cannot produce

Vitamins Water-Soluble Dissolve in water Easily pass into the bloodstream Excreted through urine Not stored in the body so they must be replenished frequently Fat-Soluble Absorbed and transported by fat Stored in fatty tissue Liver and kidneys Excess build-up can be damaging

Water Moves food through the digestive system Digests carbohydrates and protein Aids 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

What Should We Be Eating? The Dietary Guidelines for Americans are a set of recommendations about smart eating and physical activity for all Americans. Recommended Dietary Allowance (RDA) is the amount of nutrients that will prevent deficiencies and excesses in most people.

MyPlate - The New Food Pyramid