2. What influences your own personal food choices? Why do you think that?

3. Good nutrition enhances your quality of life, helps prevent disease, and provides you with the calories and nutrients your body needs for maximum energy and wellness.

4. The food you eat plays a significant role in your total health. 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 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

5. Hunger vs. Appetite (the natural physical (the physiological drive to eat, prompted byDESIRE for food not body’s NEED for food)need)

6. Good nutrition is essential for health throughout life but particularly during adolescence…why? Benefits Provides nutrients for growth and development Gives you energy for sports and activities Helps you stay mentally alert Helps you feel and look your best Prevent unhealthy weight gain and obesity Prevent type 2 diabetes Prevent many life threatening conditions

7. Food and Emotions- food is sometimes used to meet emotional needs like stress, frustration, and depression.

8. Food and Your Environment- a number of environmental factors influence food choices: Family, friends, and peers Culture and ethnic background Convenience and cost Advertising Food Mistakes Video

9. To survive, the human body needs the nutrients found in food.

10. Carbohydrates, proteins, and fats provide your body with energy and help maintain your body. Carbohydrates – Starches and sugars found in foods, which provide your body’s main source of energy 3 Types of Carbohydrates: 1. Simple – sugars: such as fructose (found in fruits) & lactose (found in milk) 2. Complex – starches: grains, grain products such as bread/ pasta, beans, and root vegetables such as potatoes 3. Fiber – a tough complex carbohydrate that the body cannot digest. Fiber moves waste through your digestive system. Eat 20-35 grams per day

11. Giving your body what it needs is important to good nutrition. Your body uses nutrients in many ways: An energy source The heal, build, and repair tissue To sustain growth To help transport oxygen to cells To regulate body functions

12. Role of Carbohydrates: Most of the carbohydrates you consume are turned into simple sugar called glucose which is the main source of fuel for the body’s tissues and later used during intense activity Benefits of Fiber: Aids in digestion and reduces the risk of disease

13. Proteins – nutrients that body uses to build and maintain its cells and tissues Types of Proteins: animal sources (meat, eggs, dairy products, soy) Role of Proteins: Basic building material of your body cells. Muscles, bones, skin, and internal organs are all constructed of protein. Protein does not supply energy to your body as quickly as carbohydrates do but can be used as an energy source.

14. Fats: Dietary fats are composed of fatty acids, which are classified as either unsaturated or saturated Unsaturated: Vegetable oils, nuts, and seeds Eating unsaturated fats in moderate amounts may lower your risk of heart disease. Saturated: found mostly in animal based foods such as meat and many dairy products Consuming too many saturated fats may increase your risk of heart disease Trans Fats: formed by a process called hydrogenation which causes vegetable oil to harden Can raise your total blood cholesterol (a waxy, fatlike substance in your blood) level which increases risk for heart disease

15. Health issues of Fats: Your body needs a certain amount of fat to carry out its basic functions, however, consuming too much fat can be harmful Role of Fats: Provide a concentrated form of energy. Essential fatty acids are important to brain development, blood clotting, and controlling inflammation. **Calories from fats that your body does not use are stored as body fat.

16. Vitamins: Compounds found in food that help regulate many body processes Minerals: Elements found in food that are used by the body Calcium is an important mineral that promotes bone health Eating calcium rich foods reduces the risk of Osteoporosis (Condition in which the bones become fragile and break easily) Water – essential for most body functions

17. Water is essential for most body functions: Moving food through the digestive system. Digesting carbohydrates and protein, and aiding other chemical reactions in the body. Transporting nutrients and removing wastes. Storing and releasing heat. Cooling the body through perspirations. Cushioning the eyes, brain, and spinal cord. Lubricating the joints.

18.  Teen girls need about 9 cups of fluids a day.  Teen boys need about 13 cups of fluids a day.  If you are active you need more than the recommended amount.

19. Dietary Guidelines for Americans: a set of recommendations about smart eating & physical activity for all Americans. * 3 keys to a healthful lifestyle: 1. Make smart choices from every food group. 2. Find a balance between food and physical activity. 3. Get the most nutrition out of your calories.

20. MyPyramid (Now ChoseMyPlate.gov) - an interactive guide to healthful eating and active living Best Choices: * Focus on fruits * Vary your veggies * Get your calcium-rich foods * Make half your grains whole * Go lean with protein * Limit certain foods

21. Guidelines recommend that teens should be physically active for 60 minutes almost every day to avoid unhealthy weight gain. Bodies need a certain number of calories, depending on age, gender, and activity level. Choose nutrient dense foods (foods that have a high ratio of nutrients to calories) to be sure you get enough nutrients Sports Nutrition Video

22. Start the day off right Don’t skip breakfast; our bodies need to refuel after a long nights sleep Sensible snacks Fresh fruit Cut- up vegetables String cheese Unsalted nuts Air-popped popcorn Fat-free yogurt Bread sticks Eating right when eating out Watch portion sizes Pay attention to how foods are prepared Add fresh vegetables and fruits Go easy on toppings Don’t drink your calories

23. Nutrition Label Basics Food labels provide information about the ingredients and nutritional value of foods Nutrition facts: information about nutrients found in food

24. Ingredient list: labeled in ascending order Beware of food additives: substances added to a food to produce a desired effect

25. Nutrient Content Claims: 1. Light or lite= reduced calories 2. Less= 25% less of a nutrient or of calories 3. Free=No amount of a something (fat, sugar, sodium, saturated fat, trans fat, cholesterol) 4. More= 10% more of the daily value 5. High or Rich in= 20% more of the daily value for a vitamin, mineral, protein, or fiber 6. Lean= meat that has less than 10 grams of total fat

26. Organic foods – produced without use of certain agricultural chemicals Open dating: Expiration or Use by Date - last day you should use. Freshness Date - last day food is considered fresh. Pack Date - date food was packaged. Sell by date- last day product should be sold.

27. Handling food carefully can help you avoid foodborne illnesses (food poisoning) and other hazards Keeping food safe to eat Pasteurization – treating a substance with heat to kill or slow the growth of pathogens Clean hands, utensils, and surfaces carefully to protect from Cross-contamination (the spreading of pathogens from one food to another) Separate foods Cook at high enough temperatures to kill pathogens

28. Most common foodborne illnesses are caused by salmonella, and E. coli from: 1. Food may be contaminated with pathogens spread by infected person. 2. Animals raised or caught for food may harbor disease- causing organisms…so cook your food! Common symptoms include nausea, vomiting, diarrhea, and fever.

30. Food allergies – condition in which the body’s immune system reacts to substances in some foods Food intolerance – a negative reaction to food that doesn’t involve the immune system (more common than food allergies) Food Allergy Video