1. Chapter 10 Lesson 1
Nutrition for Health

2. Key Terms
Nutrition
Nutrients
Calorie
Hunger
Appetite

3. Why does Nutrition Matter??
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.
To make healthful food choices you must learn about nutrition
The process by which your body takes in and uses food
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

4. Why Nutrition Matters…
Cardiovascular disease
During your teen years, choosing the right foods can help you grow and develop.
Eating a variety of healthful foods can lower your risk of developing other conditions, including:
Certain cancers
Stroke
Osteoporosis

5. What influences your food choices?
Hunger: the natural physical drive to eat, prompted by the body’s need for food.
Appetite: the psychological desire for food
People eat for two reasons: hunger and appetite

6. Food and Emotions Do you eat to feel an emotional need? Stressed
Lonely
Sad
Frustrated
Boredom
Reward
Using food to relieve tension or boredom can cause weight gain

7. Food and your environment
People and things around you affect what you eat
Family and Culture
Friends
Time and Money
Advertising

8. Chapter 10 Lesson 2
Nutrients

9. Key Terms carbohydrates fiber proteins cholesterol vitamins minerals
osteoporosis

10. Giving your body what it needs
6 Types of Nutrients
Provide Energy
1. Carbohydrates
2. Proteins
3. Fats
Other Functions
4. Vitamins
5. Minerals
6. Water
Everything we eat contains nutrients
Nutrients perform specific roles in maintaining body functions
Energy source
Heal and repair
Growth
Transport oxygen
Regulate body functions

11. Carbohydrates
Starches and sugars found in most foods, which provide your body’s main source of energy
Each gram of carbohydrate provides 4 calories of energy

12. Types of Carbohydrates
Simple carbs
Sugars
Found in fruit (fructose)
Found in milk (lactose)
Other examples…honey, syrup, processed foods, baked goods, soda, candy
Complex carbs
Starches
Breads, pasta, beans, potatoes

14. Types of Carbohydrates continued….
Fiber
A tough complex carb that the body cannot digest
Moves waste through your digestive system
Helps you feel full
Protects from cancer, heart disease, type 2 diabetes
We need grams a day
Examples…vegetables, fruit, whole grains, oatmeal

15. Role of Carbohydrates Your body uses carbs by breaking them down
Most turn into simple sugar, called glucose
Glucose is the main source of fuel for the body
Glucose can be stored in body tissue and used later during intense activity
What if you don’t use the glucose???

16. Proteins
Nutrients your body uses to build and maintain cells and tissues
Made up of amino acids
There are 20 amino acids
Your body can make 11 of them on its own
The other 9 come from foods (protein)
Complete protein
Contains all 9 “essential amino acids”
Found in animal products
Incomplete protein
Lack one or more of the essential amino acids
Found in plant products

17. Role of protein Basic building material of your body cells.
Muscles, bones, skin, organs are all made of protein
Helps you grow through adolescence
Maintain and repair muscle, ligaments, tendons
Carry oxygen to your cells (the hemoglobin in red blood cells)
Can be used as a source of energy (slower than carbs)

18. Fats Get a bad reputation Your body needs a certain amount of fats
The type you choose is important
Choose healthier fats
Types:
Unsaturated fats
Vegetable oils, nuts, seeds
Lower your risk of heart disease
Saturated fats
Mostly in animal products (meat and dairy)
Too many can increase risk of heart disease

19. Fats continued… Trans fats
Formed by hydrogenation (causes oil to harden)
Fats become saturated and solid
Stick margarine, cookies, crackers, many snack foods
Raises cholesterol and increase risk of heart disease
Some places have laws banning transfat

20. Role of fats Concentrated form of energy (9 calories per gram)
Brain development, blood clotting, controlling inflammation
Maintaining healthy skin and hair
Absorb vitamins (A, D, E, K)
Fats not used are stored as body fat (insulation)

21. Fats continued…. Cholesterol A waxy fat-like substance
Needs to create cell walls, hormones and vitamin D
Too much can build up on artery walls and cause heart disease

22. Vitamins
Compounds found in food that help regulate many body processes
Water soluble (vitamins C, B, folic acid)
Dissolve in water and passes easily in the bloodstream
Body doesn’t store, removed by the kidneys
Fat soluble (vitamins A, D, E, K)
Stored in fat to use to later
Can build up until the point it can become harmful

23. Minerals Examples Calcium Bones and teeth Phosphorus Produces energy
Magnesium
Muscle and nerve function
Iron
Red blood cell, oxygen
Immune system
Elements found in food that are used by the body
Body cannot produce minerals, you must get them from food

24. Water Moves food through digestive system
Transports nutrients and removes wastes
Cools the body through perspiration
Cushioning in the eyes, brain, spinal cord
Lubricating the joints
You need 8-10 cups a day
Can come from food sources
If you feel thirsty, you may already be dehydrated
Limit your caffeine (it eliminates water from your body)

25. Healthy Food Guidelines
Chapter 10 Lesson 3
Healthy Food Guidelines

26. Key Terms
Dietary Guidelines for Americans
MyPyramid
nutrient-dense

27. Guidelines for Eating Right and Active Living
The Dietary Guidelines for Americans are a set of recommendations about smart eating and physical activity for all Americans.
Published by the USDA (US Dept of Agriculture) and HHS (Department of Health and Human Services
Science-based advise for healthy living
Three key guidelines
Make smart eating choices from every food group
Find your balance between food and activity
Get the most nutrition out of your calories

28. Five main food groups: Choose a variety of foods from each group
Grains
Vegetables
Fruits
Milk
Meats and beans

29. My Pyramid An interactive guide to healthful eating and active living
Each colored band represents a different food group
The bands are different width, indicating which foods you need more of than others
The yellow band is for oils, NOT a food group
The steps on the side of the pyramid remind you to be active everyday.
Balance the food you eat with physical activity

31. Focus on Fruit Vary your Veggies Best Choices Eat a variety of fruits
Fresh fruit rather than fruit juice
Eat all different colors of vegetables

32. Best Choices Get your calcium rich foods Make half your grains whole
Choose low –fat dairy products
Milk, yogurt, cheese
Dark green vegetables
Calcium-fortified foods
Whole-grain cereal, bread, pasta
Check the ingredient list to be sure it says “whole” grain

33. Go Lean with Protein Best Choices Limit Certain Foods
Lean meats and poultry, fish, nuts, beans
Grill, bake or broil, not fry
Limit foods high is saturated and trans fats, salt and sugar
“Sometime foods”

34. My Plate

35. Get the most nutrients out of your calories
Nutrient dense foods: foods that have a high ratio of nutrients to calories
The more nutrient dense a food is, the more nutrients it packs into a given number of calories
Ex.~a large carrot has = calories to a ½ oz of chips, but the carrots are more nutrient dense
Balance your less nutrient dense foods with higher nutrient dense foods
If your eating a turkey sandwich, add more vegetables as a side and a very small serving of chips

36. Starting the Day Right EAT BREAKFAST!!
Kids who eat breakfast typically do better in school
Less likely to be overweight (Eat less calories during the day)
Helps you metabolize glucose more effectively

37. Sensible Snacks
Healthy snacks can keep you from eating too much at your next meal
Fruits
Veggies
String cheese
Nuts
Popcorn
Yogurt

39. Eating Right When Eating Out
Watch portions
Share a meal with a friend
Pay attention to how food is prepared
Choose grilled, baked, broiled
Add fresh fruits and vegetable
Add a salad
Go easy on topping
Watch dressing, mayo, butter, sour cream
Don’t drink your calories
Choose water

40. Nutrition Labels and Food Safety
Chapter 10 Lesson 4
Nutrition Labels and Food Safety

41. Key Terms food additives foodborne illness pasteurization
cross-contamination
food allergy
food intolerance

42. Nutrition Label Basics
Food labels provide information about the ingredients and nutritional values
Name of the food
Amount of food in the package
Name and address of the company that makes the food
Ingredients in the food
Nutrition Facts panel

43. Ingredient lists
Food appears on the label in descending order by weight
Food that is the largest weight is listed first, followed by the next largest and so on
Watch out for ingredients that are similar ingredients but really mean the same thing
Ex. Sugars….high fructose corn syrup, sugar, corn syrup

46. Nutritional Claims ~Federal law give definitions for food claims
Free
Contains none or insignificant amount
Fat-free, sugar-free, cholesterol-free
Low
5 % or less is low
Light
Must contain 1/3 or fewer calories, ½ the fat, or ½ the sodium
Reduced
25% of fewer calories of nutrients

47. Nutrition Claims High Good Source of Healthy
20% of the daily value for a vitamin, mineral, protein or fiber
“Excellent source of” or “rich in”
Good Source of
10-19% of the daily value for a vitamin, mineral, protein or fiber
Healthy
Must be low in fat and saturated fat and contain limited amounts of cholesterol and sodium
Provide 10% of the daily value for vitamin A, C, iron, calcium, protein, or fiber

49. Serving Size
Calories
Nutrients
Vitamins and Minerals
Footnote
Percent Daily Value

51. Food Safety Foodborne illness
Food poisoning
Bacteria and viruses cause most food poisoning
Salmonella, e coli
Some present naturally in animals, food can become contaminated if not washed properly, can be spread from humans who handle food
Symptoms of food poisoning
Diarrhea
Nausea
Vomiting
Fever
Dehydration

52. Keeping food safe to eat
Pasturization: treating a substance with heat to kill or slow the growth of pathogens
Used in milk and juices to prevent e coli infection
Cross-contamination: the spread of pathogens from one food to another
Wash cutting boards, utensils, countertops between preparing different food items
Wash fruits and vegetables

53. Keeping food safe to eat…
Separate
Keep foods away from other foods when storing and preparing
Separate meat, poultry from other foods
Cook
Heat to a high enough temperature to kill pathogens
Chill
Refrigerate perishable foods

54. Food Sensitivities
Food allergies: condition in which the body’s immune system reacts to substances in some foods.
milk, eggs, peanuts, wheat, fish, shellfish
Varying degrees of allergic reaction
Food intolerance: a negative reaction to food that doesn’t involve the immune system
more common than a food allergy
Lactose intolerance (not enough enzyme to digest lactose)