Chapter 5 Nutrition and Your Health Lesson 1 Food in Your Life p. 96
Health Terms Nutrients Hunger Appetite Nutrition
Why Do You Eat? The foods you eat are your body’s chief source of nutrients The nutrients you eat will affect all sides of your health triangle How you look How you feel How you act How you grow
Have you ever wondered why you eat and why you make certain food choices?
Your Body’s Physical Need for Food HUNGER When your stomach is empty, its wall contract and stimulate nerve endings. The nerve endings send signals to your brain that food is needed
Your Body’s Physical Need for Food cont’d HUNGER When you eat, your stomach (muscle) stretches Nerve endings stop sending messages of hunger
Your Mind’s Desire for Food Appetite
Your Mind’s Desire for Food cont’d Your Environment Culture Ethnic background Religious beliefs Teen culture
Your Mind’s Desire for Food cont’d Your Environment Family & friends What you ate as a child Determines you likes & dislikes Based on what you were fed by your parents Friends can influence your food choices As you grow older Because of social experiences
Your Mind’s Desire for Food cont’d Your Environment Advertising Ads goals are to make you aware of products Can shape your food decisions Millions of Dollars spent on persuasion Sex appeal Weight loss Terrific appearance
Your Mind’s Desire for Food cont’d Your Environment Time and Money Taste & nutrition are the top 2 factors that influence food shopping decisions Cost, convenience, & food safety are next People rely on foods that can be cooked and served quickly Cost can affect food choices…how?
Your Mind’s Desire for Food cont’d Your Emotions Have you ever eaten something because you are bored, stressed, or depressed? Overeating Weight gain Have you ever not eaten when you are upset or bored? Malnourished Weight loss
Your Eating Habits Often time people can’t distinguish between hunger and appetite They can’t stop eating even after hunger has been satisfied. Leads to overeating The foods that trigger appetite are high in fat, sodium, & calories
Nutrition Throughout Your Life Your body needs nutrients to grow and develop Adolescence is the 2nd fastest growing time in your life Good nutrition can help prevent chronic diseases
Chapter 5 Food and Your Health Lesson 2 Nutrients: Carbohydrates, Proteins, & Fats p. 101
Motivator List the following nutrients in your notebook: Carbohydrates Proteins Fats Under each nutrient, list as many foods as you can that are good sources for the nutrient.
Health Terms Carbohydrates Glucose Glycogen proteins Amino acids Lipid Linoleic acid Cholesterol
The body’s preferred source of energy! Carbohydrates The body’s preferred source of energy! 4 calories/gram 55-65% of daily calories
Carbohydrates cont’d Simple Sugars Fruit - fructose Some veggies - maltose Milk - lactose Table sugar - sucrose
Carbohydrates cont’d Complex Starches - many sugars linked together Rice Grains Seeds Nuts Legumes tubers
Carbohydrates cont’d Fiber Does not digest Does not give energy (cal) REMOVES WASTE from digestive tract May help reduce risks of certain cancers May help reduce risks of heart disease Instrumental in controlling diabetes
Carbohydrates cont’d The Role of Carbs Glucose - the simplest of sugars; what the body converts all foods to Glycogen - stored sugars for later use When you eat too many carbs, & the body cannot store them as glycogen, it converts to fat or adipose tissue
Proteins Made of chains of amino acids. The body makes all but 9 of 20 amino acids. The 9 are called essential amino acids 4 calories/gram
Proteins cont’d Complete protein Contain all essential amino acids in the proper amount Fish Meat Poultry Eggs Milk/Cheese/Yogurt Soy
See the illustration p. 104 for combinations to complete proteins Proteins cont’d Incomplete protein Foods that lack essential amino acids Legumes Nuts Whole grains Seeds See the illustration p. 104 for combinations to complete proteins
Proteins cont’d Role of Proteins Amino acids build new body tissue Amino acids replace damaged tissue Proteins in hormones, enzymes, and antibodies help regulate many body processes
Fats provide the most concentrated form of calories or energy YOUR BODY NEEDS FATS! Fats provide the most concentrated form of calories or energy 9cal/gram
Fats cont'd Saturated Fats Fatty acids that have all the hydrogen atoms it can hold Solid or semi-solid at room temperature Tropical oils Palm, palm kernel, coconut Animals fats Beef, pork, egg yolk, & dairy is more concentrated Than chicken, & fish ASSOCIATED WITH RISK OF HEART DISEASE
Fats cont'd Unsaturated Fats Defined as missing one or more pairs of hydrogen atoms Liquid at room temperature Fats from vegetables Olive, corn, canola, soybean, cottonseed Processed fats Vegetable fats made to look like saturated fats margarine
Fats cont'd Cholesterol A fat-like substance Produced in the liver of all animals Your body NEEDS it for Hormone production – sex hormone Vitamin D production (with sunlight) Protective sheath around nerve fiber
Fats cont'd Role of Fats Carry fats soluble vitamins Serve as a source of linoleic acid Add flavor Help satisfy hunger BODY FAT – insulates and protects organs
Fats cont'd Teen Girls Should consume about 2,200 cal/day About 66g of fat Teen Boys Should consume 2,800 cal/day 84g of fat TOO MUCH FAT IS LINKED TO OBESITY AND OTHER HEALTH PROBLEMS
Chapter 5 Food and Your Health Lesson 3 Nutrients: Vitamins, Minerals, & Water p. 107
Motivator Write several facts regarding vitamins and minerals.
Health Terms Vitamins Minerals
Vitamins Sometimes called micronutrients because they are needed in small amounts
Water-Soluble Vitamins p. 108 Vitamins cont'd Water-Soluble Vitamins p. 108 Vitamins that dissovle in water Extras pass through the body Need to replenish the supply Cooking may cause vitamin loss C B1 (thiamine) B2 (riboflavin) niacin B6 Folic Acid B12 Pantothenic Acid
Fat-Soluble Vitamins p.109 Vitamins cont'd Fat-Soluble Vitamins p.109 Absorbed and transported by fat Obtained from eating plant eating organisms Or by eating carotenoids/with beta-carotene Carrots Broccoli Spinach Other bright color veggies
Fat-Soluble Vitamins cont'd Stored & transported in body fat, liver, & kidneys Too much can be toxic or damaging A D E K
Minerals p.110 FE – iron CA - calcium needed for hemoglobin or the oxygen carrying substance in your blood CA - calcium Clot blood Bone structure Muscle contraction Properly functioning nervous system
Minerals cont'd If you don't consume enough calcium in your diet, the body robs it's CA from bones and gives it to the muscle
Other Important Minerals Minerals cont'd Other Important Minerals Electrolytes sodium chloride potassium
Chapter 5 Food and Your Health Lesson 4 Guidelines for a Healthful Eating Style p. 112
Mypyramidhttp://www.Mypyramid.gov
Motivator Divide a sheet of paper into 3 columns: Food Groups Foods Rank List the 5 foods groups List at least 3 foods per group Rank the groups as to how often you eat these foods… 1 most often – 5 least often
Health Terms Recommended Dietary Allowance - RDA
Chapter 5 Food and Your Health Lesson 5 Being a Smart Food Consumer p. 120
List five items printed on a grocery food label: Motivator List five items printed on a grocery food label:
Health Terms Food additives Enriched food Fortification Unit pricing
Nutrition Label Basics Food labels indicate: Good sources of nutrients Compare nutrients and calories Choose foods that meet special dietary needs
Nutrition Label Basics cont’d Each Label Contains: Serving size Servings per container Calories per serving Calories per serving from fat Grams of fat, saturated fat, total carbohydrates, fiber, sugar, protein Milligrams of cholesterol and sodium per serving
Nutrition Label Basics cont’d Foods that don’t require the Nutrition Facts label: Food served in restaurants Plain coffee & tea Some spices & foods that contain no nutrients Fresh meats, poultry, & fish Fresh fruits & vegetables Foods produced by small companies or in small packages
Ingredients List Foods are listed by weight in descending order Almost all foods must have an ingredients list Foods are listed by weight in descending order
Ingredients List cont’d Food additives are included Add nutrients Lengthen storage/shelf life Give flavor or color Maintain texture Control acidity Helps age food…ie cheese Sugar and fat substitute
Food Product Label Claims Food label regulations permit certain foods to claim possible benefits in combating disease or conditions: High calcium High fiber Low sodium High in vitamins
Food Product Label Claims cont’d Other labeling terms: Healthy - low in fats - limited amounts of cholesterol - limited amounts of sodium (360mg or less) Light - calories have been reduced by a least a third - fat & sodium is cut by a least half Less - food contains 25% less of a nutrient or calories than a comparable food More - contains10% more than the DV for that food
Food Product Label Claims cont’d Other labeling terms: Free - the product contain no amount or a slight amount of a nutrient or calorie Fresh - food is raw or unprocessed - contains no preservatives - never been frozen or heated Natural - meat and poultry ONLY - minimally processed with no artificial or synthetic ingredients
Opening Date Expiration date – last date to use the product Freshness date – last date food is thought to be fresh Pack date – date the product was packaged Sell date – last date the product should be sold…can be stored/used past the sell date
The relative cost of a product Shelf Labeling Unit Pricing: The relative cost of a product 8oz can corn 88 ¢ 11¢ per oz 12oz can corn $1.04 8.7¢ per oz