Chapter 10 Nutrition for Health

Why Nutrition Matters To make healthful food choices, you must first learn about nutrition. Nutrition

Why Nutrition Matters Your body relies on food to provide it with nutrients. Nutrients

Giving Your Body What It Needs Each of the six nutrients has a specific job or vital function to keep you healthy. Everything you eat contains nutrients.

Giving Your Body What It Needs Your body uses nutrients in many ways:

Giving Your Body What It Needs Six Nutrients: Carbohydrates Proteins Fats VitaminsMinerals Water

Nutrients That Provide Energy The energy in food comes from three sources:,,. For each gram of carb, you get ______ calories For each gram of protein, you get _____ calories For each gram of fat, you get ______ calories Each gram of fat provides 9 calories.

Carbohydrates Most nutrition experts recommend getting _____ - _____ % of your daily calories from carbohydrates. Carbohydrates

Types of Carbohydrates There are three types of carbohydrates: SimpleComplexFiber

The Role of Carbohydrates Your body uses by breaking them down into their simplest form. Most carbs you consume are turned into simple sugar called – main source of fuel for the body’s tissues can be stored in your body’s tissue and used later.

Types of Carbohydrates Simple carbohydrates are sugars Fructose is found in fruits. Lactose is found in milk.

Types of Carbohydrates Sugars occur naturally in fruits, dairy products,, and maple syrup. () They are also added to many processed foods, such as, bread, and bakery products. ()

Types of Carbohydrates Complex carbohydrates = Common sources: grain products – &, beans, and root vegetables such as.

Types of Carbohydrates Fiber is a carbohydrate that moves waste through your system. Fiber

Benefits of Fiber Moves waste through the system Help you feel full () Reduce risk for, heart disease, & Teen boys ages 14 to 18 years should eat grams of fiber daily Teen girls ages 14 to 18 years should eat grams of fiber daily

Types of Carbohydrates Good sources of fiber include products made from whole grains (nuts,, and legumes)

Proteins Proteins are made up of chemicals called. Proteins

The Role of Proteins Basic building material of all your. Can be used as an source.

Types of Proteins Your body uses about amino acids that are found in foods. You produce, or synthesize, all but of the amino acids.

Types of Proteins Nine amino acids are called amino acids because the body must get them from food. The rest are known as amino acids.

Types of Proteins “Complete” Proteins from animal sources contain all nine essential amino acids Meat Eggs Dairy Products 1. Soy

Types of Proteins Incomplete proteins: Proteins from sources are usually missing one or more of the amino acids.

Types of Proteins Protein-Rich Plant-Based Foods GrainsNutsSeedsLegumes

The Role of Proteins Protein is the basic building material of all your body cells. Teen boys ages 14 to 18 years should eat grams of protein daily Teen girls ages 14 to 18 years should eat grams of protein daily

Fats Your body a certain amount of fat to function properly. Choose to eat fats.

The Role of Fats Fats a concentrated form of. Fats also and fat- soluble vitamins (A, D, E, and K) through the.

Health Issues of Fats The essential fatty acids are important to:

The Role of Fats The calories from fats that your body are stored as body fat. Consuming of fats can lead to unhealthful weight gain,, and other risks.

The Role of Fats Teens should consume less than %of their calories from fats. Limit intake of fats, including trans fats, to less than % of your total calories.

Types of Fats Unsaturated Fats Saturated Fats Trans Fats Eating unsaturated fats in moderate amounts may lower your risk of heart disease. Consuming too many saturated fats may increase your risk of heart disease. Trans fats can raise your total blood cholesterol level, which increases your risk for heart disease.

Types of Fats The fat in all foods is a of unsaturated and saturated fats. Vegetable oils, nuts, and seeds tend to contain amounts of unsaturated fats.

Unsaturated Fats () May lower your risk of Vegetable oils () Nuts Seeds

Saturated Fats (BAD) Saturated fat is found mostly in animal- based foods but also in some plant oils. Meat Many Dairy Products Palm Oil Coconut Oil

Trans Fats () Trans fats are fats that are formed by a process called hydrogenation, which causes vegetable oil to. As it, the fats become more saturated.

Trans Fats (BAD) Trans fats can be found in stick margarine, many, and packaged baked goods, such as and. Because of their risk, the now requires that the amount of trans fats be listed on the nutrition label.

The Role of Fats Consuming saturated fats can increase the levels of cholesterol in your blood. Cholesterol

The Role of Fats Cholesterol is needed to create, certain hormones, and vitamin. naturally makes cholesterol Excess cholesterol can inside your arteries, raising your risk of heart disease.

Other Types of Nutrients Vitamins, minerals, and water do not provide energy, but perform a wide variety of body functions. Each vitamin and mineral performs a different function in the body.

Vitamins Vitamins and minerals do not supply but are necessary for carrying out various body functions. Vitamins

Vitamins A, D, E, and K Vitamin, folic acid, vitamins Dissolve in water EXAMPLES DESCRIPTION TYPE

Minerals Because your body cannot produce minerals, it must get them from. Minerals

Eating - foods reduces your risk of developing osteoporosis. Osteoporosis

Water Water is essential for just about function in your body. Teen boys need about cups of fluids a day. Teen girls need about cups of fluids a day.

Water Moving food through the digestive system. Functions of Water Transporting nutrients and removing wastes.

Water Cushioning the eyes, brain, and spinal cord. Cooling the body through perspiration. Functions of Water

Water your consumption of coffee, tea, and that contain caffeine. Drink extra fluids in hot weather to prevent. Drink extra water,, and exercise. Water Tips

Guidelines for Eating Right and Active Living MyPyramid helps you apply what you know about nutrients to choose healthful foods. Choosing a variety of foods from each food group will provide all the nutrients your body needs.

Guidelines for Eating Right and Active Living The Dietary Guidelines for Americans provide science-based advice for healthful eating and information on the importance of active living. Dietary Guidelines for Americans A set of recommendations about smart eating and physical activity for all Americans

Guidelines for Eating Right and Active Living The of the Dietary Guidelines advice can be summed up in 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.

Your Best Choices Dietary Guidelines Recommendations Focus on fruits. Vary your veggies. Get your calcium- rich foods. Make half your grains whole. Go lean with protein. Limit certain foods.

The Five Food Groups Grains Vegetables Fruits Milk Meats and Beans

Balancing Food and Physical Activity Balance the energy in the foods with regular physical activity. The guidelines recommend that teens should be physically active for 60 minutes almost every day.

Getting the Most Nutrition Out of Your Calories Choose nutrient-dense foods. If your overall diet is nutrient dense, your eating plan can include an occasional treat. nutrient-dense a high ratio of nutrients to calories

Healthful Eating Patterns You can use ChooseMyPlate and the information in the Dietary Guidelines to plan all your meals and snacks. ChooseMyPlate is flexible enough to adapt to just about any eating style.

Starting the Day Off Right After eight hours of sleep, your body needs to refuel. Eating breakfast has many benefits.

Sensible Snacks There are plenty of healthful foods that you can easily enjoy when you need a quick bite. Fresh fruit Cut-up vegetables String cheese Unsalted nuts Air-popped popcorn Fat-free yogurt Bread sticks

Eating Right When Eating Out Follow these guidelines to make healthful food choices when you eat away from home. Watch portion sizes. Pay attention to how foods are prepared. Add fresh vegetables and fruits. Go easy on toppings. Don’t drink your calories.

By reading food labels and handling foods safely, you can avoid many food- related health problems.

Nutrition Label Basics Food labels provide information about the ingredients and nutritional value of foods. Food labels provide essential information.

Nutrition Label Basics Nutritional value Ingredients Name of the food product Amount of the food in the package Name of company Nutritional facts panel

Ingredient List The ingredients in a food appear on the label in descending order by weight. Food labels that list several similar ingredients, like different types of sweeteners, list each one separately.

Food Additives Some foods contain food additives. Food additives Substances added to a food to produce a desired effect

Food Additives 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

Nutrition Facts Serving Size Calories Nutrients Vitamins and Minerals Footnote Percent Daily Value

Nutritional Claims Federal law gives uniform definitions for the following terms that make claims about nutritional value. Free Low Light Contains none, or an insignificant amount, of a given component. Can be eaten regularly without exceeding your daily limits for fat, saturated fat, cholesterol, sodium, or calories. Must contain one-third fewer calories, one- half the fat, or one-half the sodium of the original version.

Nutritional Claims High Good Source of Healthy Provides at least 20 percent of the daily value for a vitamin, mineral, protein, or fiber. Provides 10 to 19 percent of the daily value for a vitamin, mineral, protein, or fiber. Must be low in fat and saturated fat; cholesterol, and sodium; and provide at least 10 percent of the daily value for vitamin A, vitamin C, iron, calcium, protein, or fiber. Reduced The food contains 25 percent fewer calories, or 25 percent less of a given nutrient, than the original version.

Organic Food Labels Foods labeled as organic are produced without the use of certain agricultural chemicals cannot contain genetically modified ingredients cannot be subjected to certain types of radiation

Open Dating Many food products have open dates on their labels. These dates help you determine how long the food will remain fresh.

Open Dating Sell by dates Use by or expiration dates Freshness dates Pack dates The last day on which a store should sell a product. The last day on which a product’s quality can be guaranteed. The last date on which a product is considered fresh. The day on which a food was processed or packaged.

Food Safety Handling food carefully can help you avoid foodborne illnesses and other hazards. Washing your hands is one way to prevent the spread of pathogens that cause foodborne illnesses.

Food Safety About 76 million Americans become ill as a result of foodborne illnesses each year. Foodborne illness Food poisoning

Food Safety Foods can contain pathogens, or disease-causing organisms. Pathogens can also produce poisons that cause illness. Learn what causes foodborne illnesses to protect yourself and keep food safe.

How Foodborne Illness Occurs Bacteria and viruses cause most cases of foodborne illness. Some pathogens are naturally present in healthy animals.

How Foodborne Illness Occurs Food can become contaminated if washed with water that contains traces of human or animal wastes. Infected humans who handle food can spread pathogens.

How Foodborne Illness Occurs Common Symptoms of Foodborne Illness Cramps Diarrhea NauseaVomiting Fever

Keeping Food Safe to Eat The Dietary Guidelines outline four basic steps for keeping food safe: Clean Separate Cook Chill

Keeping Food Safe to Eat To avoid cross-contamination, keep foods separate; thoroughly wash produce; always use clean utensils, cutting boards, plates, and platters; and wash your hands frequently. Cross-contamination The spreading of pathogens from one food to another

Food Sensitivities Food sensitivities, including food allergies and food intolerances, can make some foods dangerous to eat. Food allergy A condition in which the body’s immune system reacts to substances in some foods

Food Sensitivities The most common allergens are found in these foods. Food labels must say if a food product contains any of these ingredients or any protein derived from them. Milk Eggs Peanuts Tree Nuts Soybeans Wheat Fish Shellfish

Food Sensitivities The most dangerous allergic reaction is anaphylaxis – a condition in which the throat swells up and the heart has difficulty pumping. Anaphylaxis can be life threatening and requires immediate medical attention.

Food Sensitivities A food intolerance is more common than a food allergy. Food intolerance A negative reaction to food that doesn’t involve the immune system