Chapter 10: Nutrition for Health Terms –Nutrients –Calories –Hunger –Appetite –Nutrition –Carbohydrates –Food Intolerance –Dietary Guidelines for Americans –Nutrient-dense

Terms, cont. –Proteins –Fiber –Vitamins –Minerals –Cholesterol –Osteoporosis –Food Allergy –Foodborne Illness –Cross-contamination

What influences your food choices? Hunger vs. Appetite Do you eat because of an emotion?? Factors that make a difference in your eating: –Culture –Family and Friends –Advertising –Time and money

Calories How many should we eat?? Teenage girls = between per day Teenage boys = between per day More active = girls about …..boys about Adults = about 2000 per day Trying to lose weight = cut out 500 calories per day to lose 1 lb per week

Fuel for your Body The nutrients you eat act like fuel for your body. Getting the proper nutrients that your body needs also helps prevent chronic diseases such as heart disease, certain cancers, diabetes, and stroke.

Essential Nutrients Carbohydrates- teenagers about 55 percent of calories; adults about 50 percent of calories Proteins- between percent of daily calories Fats- between percent of daily calories Vitamins Minerals Water

Carbohydrates 4 calories per gram Should make up about 50% of total calories. Simple Carbohydrates- sugars –Fruits (fructose) –Soda –Candy –Milk (lactose) Complex Carbohydrates- starches –Breads –Beans –Pastas

Are Carbohydrates Bad?? No……complex carbs.= Energy Too many Carbs. = excess body fat

Proteins 4 calories per gram Should make up about 20% of total calories. Builds, maintains muscle, bone, etc. Examples: –Chicken –Fish –Eggs

Fats 9 calories per gram Should make up about 30% of total calories. Saturated vs. Unsaturated –Saturated….solid at room temperature- examples: fat on meat, coconut oil –Unsaturated….liquids or oils at room temp.- examples: vegetable oils, nuts, and seeds Average teenage girl needs 66 grams of fat daily grams of fat daily Average teenage boy needs 84 grams of fat daily grams of fat daily

Vitamins and Minerals Vitamin D is the only vitamin manufactured by the body How can we tell if we are getting the proper balance of nutrients?? –Key thing to remember: MAKE YOUR PLATE COLORFUL! (and Skittles do not count!)

Now That is Colorful!!!

Water Carries nutrients to and transports waste from your cells Your body uses about 10 cups of water a day…..if you sweat, you use more. Need to drink oz. glasses of water each day…..that is about ounces of water each day.

Eating Right When Eating Out Watch your portions Pay attention to how foods are prepared Add fresh vegetables and fruits Go easy on toppings Don’t drink your calories

Reading a Nutrition Label Look at: –Calories –Serving Size- single serving size and servings per container/bag/etc. –Proteins –Carbohydrates –Sugars –Fats

Food Safety Keep cold foods cold Keep hot foods hot Don’t keep foods in the temp. danger zone ( degrees F) for more than 4 hours

Conclusion Watch your portions!!!! Make your plate colorful!!!! Drink plenty of water!!!! Exercise!!!!!

Questions??