Nutrition and Health Chapter 10

Nutrition Definitions 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: Unit of heat used to measure the energy your body uses and the energy it receives from food Hunger: The natural physical drive to eat, prompted by the body’s need for food. Appetite: Psychological desire for food.

Nutrition The food you eat affects your health and quality of life. Choosing the right foods in the right amounts will give your body the nutrients it needs for healthy growth and development. Healthy foods provide fuel for physical activity, stay mentally alert, and keep you looking and feeling better.

What Influences our Food Choices? People eat for two reason: Hunger: Body’s need for food When your hungry you may feel tired or lightheaded. You feel better once the hunger is satisfied. Appetite: Psychological desire for food. The smell of food tempts you even if you are full. Might not be hungry but have a craving for something.

Food and Emotions Have you ever been sad or bored and decided to grab something to eat? What are things that might influence what we choose to eat?

Food and Your Environment Family and Culture: Your family might like to eat at home, and you culture may influence what you eat. Friends: If friends go for pizza after school, chances are you are going eat pizza. Time and Money: Busy schedule and cost of good foods makes it easy to eat fast foods. Advertising: They hope the commercial of the juicy hamburger gets you to go get one.

Nutrients Each of the 6 nutrients has a specific job or vital function to keep you healthy. Nutrients supply you with Energy Heal, build, and repair tissue Sustain growth Transport oxygen to cells Regulate body functions Can you name the 6 types of nutrients?

Nutrients Nutrients that supply the body with energy are Fats Carbohydrates Proteins The other nutrients provide a variety of other functions. Vitamins Water Minerals

Carbohydrates Carbohydrates: Starches and sugars found in foods, which provide your body’s main source of energy. 45-65% of daily calories should come from carbohydrates. There are 3 types of carbohydrate, can you name them?

3 Types of Carbohydrates Simple Carbohydrates are sugars such as fructose (found in fruit), honey, maple syrup. Many are added to processed foods like cereal, bread, and bakery products Candy, Soda, etc. Complex Carbohydrates, or starches, are found in Grain, Bread, Rice, Pasta, Beans, Root Vegetables (Potatoes)

3 Types of Carbohydrates Cont. Fiber: A Tough complex carbohydrate that the body cannot digest. Fiber helps in digestion by moving waste through the digestive system. Recommended to eat 20 to 35 grams per day. Good sources of fiber include; vegetables, whole grains, nuts, seeds, and legumes.

Proteins Proteins: Nutrients the body uses to build and maintain its cells and tissues. Made up of chemicals called amino acids Types of Protein Meat Eggs Dairy Products Legumes

Role of Proteins Protein is the basic building material of all your body’s cells. Muscle, bone, skin, and internal organs. Proteins help your body grow during childhood and adolescence Boys 14 to 18 should consume 52 grams of protein per day Girls 14-18 should consume 46 grams of protein per day

Myths and Facts About Fats Myth: All fats are bad for your health Fact: Saturated and Trans fats are bad for you, unsaturated fats are essential to the diet because the body needs them for vital functions. Myth: Eating too much fat causes weight gain. Fact: Eating too many calories cause weight gain. Myth : The best way to lose weight is to cut out fats. Fact: Although fats have more calories per gram than other nutrients, they are more satisfying and keep you full longer, so eating some fats may actually help you eat less.

Fats Unsaturated Fats: Eating unsaturated fats in moderate amounts may lower your risk for heart disease. Examples Vegetable Oil Nuts Seeds Olive Oil

Fats Saturated Fats: Consuming too many saturated fats may increase your risk or heart disease. Mostly found in animal based foods such as meat and many dairy products. Plants oils like palm, coconut, and palm kernel are high in saturated fats.

Fats Trans Fat: Formed by a process called hydrogenation, which causes vegetable oil to harden. As it hardens, the fat becomes more saturated. Found Stick Margarine, Cookies Crackers Snack Foods

Trans Fat Facts Trans fat can raise your total blood cholesterol level, which increases risk for heart disease. USDA requires trans fat must be listed on nutrition labels. Some cities have passed laws limiting or eliminating the use of trans fats in foods prepared in restaurants.

Role of Fats Provides a source of energy Important to brain development, blood clotting, and controlling inflammation. Help maintain healthy skin and hair. Fat that is not burned off or used as energy get stored as fat in your body. Teens should consume less than 25 to 35% of their calories from fats. Try to stick to unsaturated fats and avoid foods with trans fat.

Other Nutrients Vitamins: Compounds found in food that help regulate many body processes. Vitamins C,B, and folic acids dissolve in water and pass easily into the bloodstream during digestion. The body does store these vitamins, any unused are removed by the kidneys. Vitamins A,D,E and K are stored in body fat for later use.

Other Nutrients Minerals: Elements found in food that are used by the body. Your body can’t produce minerals so it must get them from food. Calcium, Phosphorus, Magnesium, Iron Water: Is essential for most body functions. All body cells contain water.

Functions of Water Moving food through the digestive system Digesting carbohydrates and protein, and aiding other chemical reactions in the body Transporting nutrients and removing waste Storing and releasing heat Cooling the body through perspiration Cushioning the eyes, brain, and spinal cord Lubricating the joints

Eating the Right Foods Choosing a variety of foods from each group will provide all the nutrients your body needs. Use MyPyramid- Interactive guide to help you choose what foods to eat and how much of them you should eat. Can you name the 6 food categories?

6 Food Groups Grains: Bread, Rice, Pasta, Oatmeal Vegetables: Peas, Corn, Broccoli Fruits: Orange, Banana, Apple, Kiwi Meats: Chicken, Steak, Pork, Fish Legume/Beans Dairy: Milk, cheese, yogurt Fats/Oils: Olive Oil, Vegetable oil

Fruits and Vegetables Fruits: Try to eat a variety Fresh whole fruits that provide fiber are better then fruit juices. Vegetables: Fall into 2 basic categories. Try to eat a variety of both. Dark Green: broccoli and spinach Orange Vegetables: Carrots, pumpkin, and winter squash.

Grains and Dairy Grains: Try and get at least 3 oz of brown rice or whole grain cereals, breads, crackers, and pasta each day Check the food label on foods and make sure the grains are described as “whole” Diary: Low-fat and fat-free dairy products are good choices. Teens should aim to drink 3 cups of milk or an equivalent amount of low-fat yogurt or cheese.

Meats and Fats/Oils Meats: Choose lean meats and chicken. Cook them by grilling, baking, or broiling. Frying foods in oil will add extra fat you don’t need to your diet. Try getting proteins from other sources like fish, beans, peas, nuts, and seeds. Avoid foods high in fat especially saturated and trans fat. Also limit foods high in salt and sugar.

Helpful Eating Tips Eat nutrient-dense foods which have a high ratio of nutrients to calories. You are getting the a lot of nutrients and you are not eating a lot of calories. Ex. 1 large carrot and a half ounce of potato chips have the same calories but the carrot has a higher level of nutrients.

Helpful Eating Tips It is important to eat breakfast Gets metabolism going, and gives you energy for the day. Try to eat 5 or 6 small meals a day Eating small meals every 3 or 4 hours keeps your metabolism going and burning calories. Taking long breaks between meals puts your body in starvation mode and slows down your metabolism.

Helpful Eating Tips Watch your portion sizes Don’t add to many topping or dressings. Drink water instead of sugary beverages. Have sensible snacks.

MyPyramid MyPyramid is and interactive guide to healthful eating and active living Website includes How much of each food group you should eat Find different types of foods in each group Calculates daily calorie intake for you www.mypyramid.gov The Dietary Guidelines recommend that teens get 60 minutes of physical activity each day.