2. Why Nutrition Matters The food you eat affects your health and quality of life Healthful foods provide fuel for physical activities, help you stay mentally alert, and keep you looking and feeling your best Nutrition The process by which your body takes in and uses food Your body relies on food to provide it with nutrients Substances in food that your body needs to grow, to repair itself, and to supply you with energy

3. Why Nutrition Matters The energy your body receives from food is measured in calories A unit of heat used to measure the energy your body uses and the energy it receives from food Eating a variety of healthful foods can help you avoid unhealthful weight gain and diseases such as: Type 2 diabetes Cardiovascular disease Certain cancers Stroke Osteoporosis

4. What Influences Your Food Choices? One reason people eat is hunger The natural physical drive to eat, prompted by the body’s need for food A second reason people eat is appetite The psychological desire for food Sometimes people eat in response to an emotional need, like when they feel stressed, frustrated, lonely, or sad People may snack out of boredom or use food as a reward Engage in “mindless eating,” which is snacking continuously while absorbed in another activity.

5. Food and Your Environment Environmental Influences Family and Culture Traditional food and celebrations etc. Friends See what your friends are eating can influence your food choices Advertising TV, Internet and Magazines Time and Money Fast food Restaurants

6. Giving Your Body What It Needs Each of the six nutrients has a specific job or vital function to keep you healthy Nutrients perform specific roles in maintaining your body functions Getting a proper balance of nutrients during the teen years can improve your health through adulthood Your body uses nutrients in many ways Energy source Heal, build and repair muscle tissue Sustain growth Help transport oxygen cells Regulate body functions

7. Giving Your Body What It Needs Six Types of Nutrients Carbohydrates Proteins Fats Vitamins Minerals Water Carbohydrates, proteins, and fats provide your body with energy and help maintain your body

8. Nutrients That Provide Energy The energy in food comes from three sources: Carbohydrates (45 to 65 % of your daily Calories) Provides 4 calories Starches and sugars found in foods, which provide your body’s main source of energy Fats (> 25 to 35 % of their calories from fat) Provides 9 calories Proteins (46 grams for girls and 52 grams daily) Provides 4 calories Nutrients the body uses to build and maintain its cells and tissues

9. Types of Carbohydrates Three types: Simple – are sugars Fructose – found in fruits Lactose – found in milk Occur naturally in fruits, dairy products, honey, and maple syrup Added to many processed foods Complex – starches (long chains of sugar linked together) Common sources include grains, grain products such as bread and pasta, beans, and root vegetables such as potatoes Fiber - Tough complex carbohydrate that the body cannot digest Good sources of fiber include fruits and vegetables, whole grains, and products made from whole grains, nuts, seeds, and legumes

10. Role of Carbohydrates and Benefits of Fiber Most carbohydrates are turned into a simple sugar called glucose, the main source of fuel for the body. Glucose can be stored in your body’s tissue and used later The body cannot digest fiber, it still plays an important role by aiding digestion and reducing the risk of disease Girls should eat 26 grams of fiber daily Boys should eat 38 grams of fiber daily

11. Proteins Made up of chemicals called amino acids. The body uses about 20 amino acids that are found in foods You produce, or synthesize, all but nine of the amino acids Nine amino acids are called essential amino acids because the body must get them from food The rest are known as nonessential amino acids

12. Types of Proteins Proteins are from animal sources are sometimes called “complete” proteins because they contain all nine essential amino acids Meat, eggs, dairy products, soy Proteins from plant sources are usually missing one or more of the essential amino acids You can get all the essential amino acids from plant sources by eating a variety of plant-based foods that are rich in protein. Grains, nuts, seeds, legumes

13. The Roles of Proteins Protein is the basic building material of all your body cells Protein does not supply energy to your body as quickly or easily as carbohydrates do, it can be used as an energy source

14. Fats Your body needs a certain amount of fat to function properly Dietary fats are composed of fatty acids Fatty acids that the body needs but cannot produce on its own are called essential fatty acids

15. Types of Fats Unsaturated Fats Eating unsaturated fats in moderate amounts may lower your risk of heart disease Saturated Fats Consuming too many saturated fats may increase your risk of heart disease Trans Fats Trans fats can raise your total blood cholesterol level, which increases your risk for heart disease

16. Types of Fats The fat in all foods is a combination of unsaturated and saturated fats Vegetable oils, nuts, and seeds tend to contain larger amounts of unsaturated fats. Olive oil is a good source of healthful, unsaturated fat Saturated fat is found mostly in animal-based foods but also in some plant oils. Meat, Diary Products, Palm Oil, Coconut Oil Trans fats are fats that are formed by a process called hydrogenation, which causes vegetable oil to harden As it hardens, the fats become more saturated

17. Health Issues of Fats Your body needs a certain amount of fat to carry out its basic functions Consuming a lot of fats can lead to unhealthful weight gain, obesity, and other health risks The essential fatty acids are important to: Brain development Blood clotting Controlling inflammation Maintaining healthy skin and hair

18. Roles of Fats Fats provide a concentrated form of energy Fats also absorb and transport fat-soluble vitamins (A, D, E, and K) through the bloodstream Calories from fats that your body does not use are stored as body fat Stored fat, known as adipose tissue, provides insulation for the body Consuming saturated fats can increase the levels of cholesterol in your blood A waxy, fatlike substance Needed to create cell walls, certain hormones, and vitamin D Excess can build up inside your arteries, raising your risk of heart disease

19. Other Types of Nutrients Vitamins and minerals do not supply calories but are necessary for carrying out various body functions. Compounds found in food that help regulate many body processes Water-Soluble Vitamins – dissolve in water Vitamin C, Folic acid, B Vitamins Fat-Soluble Vitamins – stored in body fat Vitamin A, D, E and K

20. Other Types of Nutrients Because your body cannot produce minerals, it must get them from food Elements found in food that are used by the body Eating calcium-rich foods reduces your risk of developing osteoporosis A condition in which the bones become fragile and break easily Water is essential for just about every function in your body Girls about 9 cups a day and boys about 13 cups a day

21. Functions of Water Moving food through the digestive system Digesting carbohydrates and protein Aiding chemical reactions in the body Transporting nutrients and removing wastes Storing and releasing heat Cooling the body through perspiration Cushioning the eyes, brain, and spinal cord Lubricating the joints

22. Tips for Water Drink extra water before, during, and after exercise Drink extra fluids in hot weather to prevent dehydration Limit your consumption of coffee, tea, and soft drinks that contain caffeine