1. Nutrition
Ch. 5

2. The Importance of good Nutrition
Nutrition is the process by which the body takes in and uses food.
Good nutrition provides you with the calories and nutrients your body needs for maximum energy and wellness.
Units of heat that measure the energy used by the body and the energy that foods supply to the body are called Calories.
This fuels everything you do, from exercising to doing homework or talking with your friends.
Nutrients are the substances in food that your body needs to grow, repair itself, and supply you with energy.

3. Influences on your food choices
It is important to understand the difference between your physical need for food and your psychological desire for food between hunger and appetite.
Hunger is a natural physical drive that protects you from starvation.
When your stomach is empty its walls contract, stimulating nerve endings. These nerve endings signal your brain that your body needs food.
Appetite is a desire, rather than a need to eat. This is what occurs when you eat out of boredom, during social gatherings or because of the aroma of a certain food.
Food and Emotions
Food is sometimes used to meet emotional needs such as when you are depressed, stressed, frustrated, or bored.
Using food to relieve tension or to reward yourself can result in overeating and unhealthy weight gain.
However losing interest in eating when your upset may cause you to miss getting enough nutrients your body needs.

4. Food and Your Environment
Family, friends and Peer
Many of your eating habits were shaped as you were growing up.
You may prefer certain food because you’ve grown up eating them.
Friends and peers can influence you to try new foods.
Cultural and Ethnic Backgrounds
Your food choices may reflect your cultural heritage.
Example: Corn, beans and tortillas may be common food in Mexican-American households
Convenience and Cost
Busy families may rely on foods that can be prepared quickly such as microwaveable meals.
Organic or fresh meats and veggies/fruits are more expensive than processed or frozen foods.
Advertising
Advertisers spend millions of dollars each year to influence your decisions about food.
You should make informed choices about your food and carefully analyze the health messages.

5. Carbohydrates Starches and sugars present in foods
Carbohydrates are the body’s preferred source of energy, it provides four calories per gram.
Simple Carbohydrates are sugars such as fructose and lactose in milk and fruit.
Complex carbohydrates are the starches found in whole grains, seeds, nuts, legumes (beans) and tubers (rooted vegetables). The body must break down complex carbs into simple carbs before it can be used for energy.

6. Fiber Is an indigestible complex carbohydrate.
It is found in the tough, stringy parts of vegetables, fruits and whole grains
It can not be digested or used for energy but it helps move waste through the digestive system.
Helps to reduce the risk of heart disease and control diabetes.
A balanced fiber diet is very important for your digestive health. Not getting enough fiber in your diet can cause constipation.

7. Protein Nutrients that help build and maintain body cells and tissues
Complete proteins contain all 9 amino acids. They come from animal products such as fish, beef, poultry, eggs, milk, cheese, yogurt and soybeans.
Incomplete proteins lack one or more of the essential amino acids needed. Found in beans, peas, nuts and whole grains.
Role of Proteins are to help the body build new cells and tissues from amino acids.
Used to replaces damaged or worn-out cells, make enzymes, hormones and antibodies.
It is also a source of energy but not the primary source.

8. Fats/Lipids A fatty substance that does not dissolve in water
Fats provide more than twice the energy of carbohydrates at 9 calories per gram.
Building blocks of fats are called fatty acids.
2 types: Saturated and Unsaturated
Saturated fats are usually solid at room temperature such as animal fats or tropical oils ( palm oil, coconut oil)
High intake of Saturated fats is associated with heart disease.
Unsaturated fats are usually liquid at room temperature (oils) this is the healthier fat that is needed in your diet.
Unsaturated fats are associated with reduced risk of heart disease

9. Role of Fats
Transport vitamins A,D,E, and K in your blood and it is needed for growth and health skin.
They also add flavor and texture to food, and they take longer to digest so they help satisfy hunger longer than other nutrients.
Cholesterol:
Is a waxy lipid-like substance that circulates in the blood.
Is used to make cell membranes, nerve tissue, produce hormones, vitamin D and bile which helps digest fats.
Excess blood cholesterol is deposited in the arteries of the heart and increase the risk of heart disease.
Dietary cholesterol is found only in animal products such as egg yolks, meats and high fat milk products.

10. Moderation of Fats, Sodium & Sugars
Dietary guidelines recommends no more than 30% of your daily calories come from fats.
Learn to identify added sugars by their names on food packages such as corn syrup, honey, molasses, and any ingredient that ends in OSE such as sucrose.
Choose fresh fruits or canned that are packed in water or juice not syrup.
Sodium is an essential mineral, it helps transport nutrients into your cells and moves waste out.
Too much salt can increase your chances of developing high blood pressure, and kidney stones.
Read food labels for amount of sodium in the food.
Season foods with herbs and spices instead of salt.
Taste foods before you salt them, then go easy on the salt shaker.
Watch the amount of processed foods you consume as they contain high amounts of sodium for preservation.

11. Importance of Breakfast
Breakfast is the most important meal of the day.
By the time you wake up your body needs a fresh supply of energy to get your body functions working properly.
It improves mental and physical performance and reduces fatigue later in the day.
You tend to perform better in school, get better grades and miss fewer days of school.
Helps you maintain a healthy weight, skipping this meal may cause you to over eat later in the day.

12. Nutritious Snacks Food Food Group Total Calories per Serving
Calories from Fat
Air-popped popcorn 3 cups plain
Apple 1 Medium
Bagel ½ small 2 oz
Bread stick 1
Frozen juice bar 4 oz
Skim milk 1 cup
Sugar-free gelatin ½ cup
With ½ cup sliced banana
Graham cracker squares 3
Pretzel sticks, 50 small
Fat-free sugar-free yogurt 6oz
Grains
Fruit
Milk 23 80 83 42 75 90 76 60 86 10 6 15 9