Chapter Five Nutrition and Your Health Lessons 1 & 2 Nutrition During the Teen Years & Nutrients Pgs

Good Nutrition  Nutrition is the process by which the body takes in and uses food  Calories are units of heat that measure energy from food that is used by the body  Nutrients are substances in food that help the body grow and supply energy  The six nutrients are: carbohydrates, proteins, fats, vitamins, minerals, and water

Influences on Food Choices  Hunger and appetite: hunger is a physical need to prevent starvation; appetite is a desire to eat  Food fills emotional needs for some people  Environment: family, friends, advertisements

Carbohydrates  Carbohydrates are the starches and sugars present in food  Simple Carbs are sugars (fruit or milk)  Complex Carbs are starches (whole grains or potatoes)  55-60% of daily intake should be carbs  Body’s main source of energy  4 calories/gram

Fiber  Fiber is an indigestible complex carbohydrate  Found in stringy vegetables, fruits, and whole grains  It helps move waste through the digestive tract

Proteins  Proteins are made up of amino acids  The body makes 11 amino acids (leaving 9 essential a.a. needed from food)  Complete proteins are animal products  Incomplete proteins are beans, nuts, and grains  Proteins build/replace cells, make hormones, and enzymes  15-20% of daily intake should be proteins  4 calories/gram

Fats  Fats are lipids that do not dissolve in water  Saturated fats (bad fat) are solid at room temp  Unsaturated fats (good fat) are liquid at room temp  Fats are needed for vitamin absorption, growth, and healthy skin  20-30% of daily intake should be fats  9 calories/gram

Cholesterol  Cholesterol is a waxy lipidlike substance found in the blood  Excess blood cholesterol stays in the arteries, causing a build-up, which increases the risk of heart disease  A high intake of saturated fats is linked to increased cholesterol  Dietary cholesterol is different from blood cholesterol

Vitamins  Vitamins are compounds that regulate digestion, absorption, and metabolism of many nutrients  Water-soluable vitamins dissolve in water and pass easily into the blood (vitamin C and B vitamins)  Fat-soluable vitamins are absorbed and transported in fat (vitamins A, D, E, and K)

Minerals  Minerals are substances that body needs but cannot manufacture  Minerals are needed for healthy bones, teeth, and regulating body processes  Calcium, phosphorous, magnesium, and iron are examples of minerals

Water  Water is vital to every body function  Water, milk, and juice are the best sources  Caffeinated beverages like coffee, tea, and sodas are not good sources of water  Some fruits and vegetables contain water