Personal Eating Habits Goal 7.02: Assess personal eating habits.

Influences on Food Choices

Physical Influences hunger- physical need for food appetite- desire to eat Your body needs nutritious food in order to perform vital functions. Lack of nutritious food can cause health problems.

List 2 foods that fulfill your appetite. Share with your group. chips and salsa sugary candy doughnuts

Emotional Influences Food satisfies emotional needs. food associations Allowing emotions to control eating habits can be unhealthy. (anxiety, boredom, depression, loneliness) Recognize the emotions that make you want to eat or not eat.

List 2 food associations. Share with your group. Cincinnati chili Cassano’s pizza

Social Influences Family Cultural/Ethnic Background Religious Customs Regional Traditions Friends Media

List 2 social influences on your food choices. Share with your group. buckeyes Lasagna Linguisa

Personal Influences lifestyle individual preferences habits

Nutrients Chemicals found in food that help the body work properly Carbohydrates Proteins Fats Vitamins Minerals Water

Carbohydrates nutrients that provide your body with ready energy grain products, vegetables, fruits, dry beans, peas

2 Categories 1.starches- complex carbohydrates/breaks down into glucose/supplies energy ex: rice, potatoes, bread, pasta 2. sugars- simple carbohydrates/natural sugars (fruits, grains, milk) Refined sugars/added sugars-table sugar, corn syrup, dextrose, fructose, lactose, molasses, honey

Fiber indigestible thread like cells not digested/moves food through the digestive system May reduce the risk of cancer and heart disease. Ex: fruits, vegetables, (especially skins), whole grain cereals and breads

Proteins used to build and repair body tissue forms major part of your hair, nails, and skin broken down into amino acids (chemical building blocks) amino acids- make body tissue protein

complete proteins – animal products (meat, poultry, fish, eggs, milk) incomplete proteins- grains, vegetables, nuts, seeds Your body needs complete proteins. Rice and beans=complete

Fats most concentrated/reserve source of energy transports/stores nutrients regulate body temperature/growth insulates the body cushions vital organs Ex: meat, fish, dairy, nuts

Types of Fats Saturated fats- solid at room temperature/found in animal products/tropical oils (coconut, palm) Unsaturated fats-liquid at room temperature/vegetable, corn, olive (healthiest oil), peanut, sesame oils, nuts, seeds, Trans fat- trans fatty acids/type of fat formed when liquid oil is turned into solid fats (hydrogenation) Ex: vegetable shortening, hard margarine, candies, cookies, snack foods, fried foods, baked goods, processed foods

Cholesterol- white, wax-like substance that plays a part in transporting and digesting fat high levels can lead to heart disease, high blood pressure produced in the liver Ex: egg yolks, dairy products, meat

Vitamins help your body function properly and process other nutrients needed in tiny amounts not getting enough can lead to disease of the eyes, skin, and bones too many can cause problems too

water soluble vitamins-absorbed and can move through the body dissolved in water (Vitamin C and B) fat soluble vitamins-dissolve in fat and travel through the bloodstream in droplets of fat (Vitamins A, D, E, and K) too much can build up to harmful levels (ex: vitamin A can cause nerve and liver damage)

Minerals regulate body processes Calcium is the present in the body in the largest quantity. not enough calcium can cause osteoporosis (brittle bone disease) lack of iron can cause iron-deficiency anemia (raisins are a good source of iron)

Water 70% of your body weight is made up of water found in every cell and basic material of your blood transports nutrients throughout the body and carries away waste products

moves food through the digestive system regulates the temperature of the body lose 2-3 quarts of water in a day water, juice, milk, soups, fruits and vegetables

Vegetarian Diets Get professional nutritional counseling before starting. People choose to be vegetarian because of ethical, religious, or health reasons.

Vegetarian Types: vegan- eat only food from plant sources lacto-vegetarians- eat plant sources and dairy products lacto-ovo vegetarians- eat plant sources, dairy products, and eggs semi-vegetarian- eat everything except red meat

Vegetarian Nutrition protein- replace animal products with grains, legumes, vegetables, and nuts (a combination can supply the complete proteins)

Iron replace animal products with enriched cereals and breads, dried fruits, dry beans, and dark leafy green vegetables

Calcium replace animal products with legumes and green leafy vegetable also fortified products- soymilk and orange juice

Vitamins D and B12 replace animal products with fortified breakfast cereals and fortified soy products

Zinc replace animal products with whole grain foods, legumes, nuts, wheat germ, and tofu