Chapter 5: Nutrition & Your Health Nutrition During the Teen Years

Importance of Good Nutrition Enjoy a wide variety of healthful foods Not all foods offer same benefits – have to make smart choices

What Does Nutrition Do? Enhances quality of life Helps prevent disease Provides you with calories & nutrients for energy

Hunger versus Appetite Hunger is a physical response that protects you from starvation Appetite is a desire to eat

What Influences Your Food Choices? Family Customs Ethnic Background Economics Geography & Climate Availability Convenience Personal Taste

Nutrition Throughout the Life Span Good nutrition is essential throughout life Very important in adolescence (growing period)

Lesson 2: The 6 Nutrients Carbohydrates Proteins Fats Vitamins Minerals Water

What are Carbohydrates? Starches & sugars present in foods Body’s preferred source of energy (55-60% of your daily calories)

Simple and Complex Carbohydrates Simple (sugars) (ex. fruit & milk) Complex (starches) (ex. rice, bread, potatoes) Our body must break our complex carbohydrates into simple carbohydrates for energy

What is Fiber? It is a complex carbohydrate Can’t be digested to use as energy Helps move waste through digestive system

Sources of Fiber Bran cereals Brown rice Oatmeal Skin of fruits & veggies

What are Proteins? Helps build and maintain body cells and tissues Made up of long chains of substances called amino acids Our body can make all but 9 of the 20 essential amino acids The 9 that our body can’t make we must eat

Complete Proteins Contain adequate amounts of all 9 essential amino acids Animal Products Fish, Meat, Eggs, Cheese, Yogurt Many Soybean Products

Incomplete Proteins Lack one or more of the essential amino acids Beans, peas, nuts, and whole grains Consuming a combination of incomplete proteins is equialvant to eating a complete protein

Role of Proteins Body builds new cells and tissues from amino acids Replaces worn and/or damaged cells Provides Energy Makes enzymes, hormones, antibodies

What are Lipids? Fats are a type of lipid, a fatty substance that does not dissolve in water The building blocks of fats are called fatty acids Fatty acids that the body needs, but cannot produce, are essential fatty acids Fatty acids are either saturated or unsaturated

Saturated Fatty Acids vs. Unsaturated Fatty Acids Saturated fatty acids are solid at room temperature Animal fats and tropical oils High intake of saturated fats is linked with increased risk of heart disease Unsaturated fatty acids are liquids (oils) at room temperature Most vegetable fats Linked with reduced risk of heart disease

Role of Fats Make up no more than 20-30% of your daily calories Provide energy Transport vitamins (A, D, E & K in your blood) Help with growth & healthy skin Add flavor and texture to food Take longer to digest so they help satisfy hunger

What are Vitamins? Are compounds that help regulate many vital body processes Digestion Absorption Metabolism of other nutrients Classified as water-soluble or fat-soluble

Water Soluble Vitamins Water soluble (C, B complex group) Body doesn’t store these vitamins Pass easily in blood They are replenished regularly through the food you eat Foods include; citrus fruits, milk, eggs, vegetables, whole-grain cereals

Fat Soluble Vitamins Fat Soluble (A,D, E, K) Absorbed, stored, and transported in fat Buildup can be toxic Stored in kidneys, liver and fatty tissue Example foods are milk, carrots, vegetable oils, nuts, seeds, broccoli, eggs

What are Minerals? Body cannot manufacture Needed for healthy bones & teeth, and other body processes May need to take a supplement Key minerals include; calcium, phosphorus, magnesium, iron

Water Important to every bodily function Transports nutrients Carries waste from cells Lubricates your joints and mucous membranes Enables you to swallow and digest foods Helps the absorption of nutrients

What are the Six Nutrients? Carbohydrates Protein Fats Vitamins Minerals Water

Guidelines for Healthy Eating Dietary Guidelines for Americans (DGAs): Set of recommendations for healthy eating and living Grouped into three broads areas known as the ABCs of good health

ABC’s Aim for Fitness Build a Healthy Base Choose Sensibly

A: Aim for Fitness Aim for a healthy weight Be physically active each day

B: Build a Healthy Base Choose foods carefully Variety of grains Variety of fruits & veggies Keep food safe

C: Choose Sensibly Low saturated fats and cholesterol Moderate intake of sugars Less salt!

Healthful Eating Patterns Foundation of a Healthy Eating Plan: Variety – choosing lots of different foods Moderation – eating sensible portions Balance – eating foods that you like but balance treats with healthy choices Applies to all of your food choices

Is Breakfast Important? Body needs to refuel after sleep Improves mental and physical performances Reduces fatigue Helps control weight Strong academic performance

Foodbourne Illness Called “Food Poisoning” Results from eating food contaminated with pathogens Infected person Animals

Foodbourne Illness: Symptoms Nausea Vomiting Diarrhea Fever Recover in few days

Minimize Your Risk Most cases of foodborne illness happens at home Clean – prevent cross contamination Separate raw meats Cook to necessary temperatures Chill food at appropriate temperatures