1. Nutrition
and
Your Health

2. The Importance of Good Nutrition
Good nutrition enhances your quality of life and helps you prevent disease. It provides you with the calories and nutrients your body needs for maximum energy and wellness.
NUTRITION: THE PROCESS BY WHICH THE BODY TAKES IN AND USES FOOD.
NUTRIENTS: SUBSTANCES IN FOODS THAT YOUR BODY NEEDS TO GROW, TO REPAIR, AND TO PROVIDE ENERGY.
CALORIES: UNITS OF HEAT THAT MEASURE THE ENERGY USED BY THE BODY AND ENERGY SUPPLIED TO THE BODY BY FOODS.
5-1 Nutrition During
The Teen Years

3. What Influences Your Food Choices?
1. Hunger and Appetite:
Hunger: Natural need to eat and not starve.
Appetite: A desire to eat.
2. Emotions:
Stress, Anger, Happy, Sad, Boredom, etc,
5-1 Nutrition During
3. Environment:
Family and Friends
4. Cultural and Ethnic Background:
Race, Religion, Heritage
5. Convenience and Cost:
Where you live, On the go lifestyle, Family income
6. Advertising:
Health messages, Influence your looks
The Teen Years

4. Nutrients 5-2 Nutrients 6 GROUPS OF NUTRIENTS: Carbohydrates Proteins
Fats
Vitamins
Minerals
Water
5-2 Nutrients

5. Carbohydrates 5-2 Nutrients
Carbohydrates: are the starches and sugars present in food.
They are classified as either simple or complex.
Complex carbohydrates are starches. Examples include:
whole grains
seeds
legumes
- Fiber is an indigestible complex carbohydrate that helps move waste through the digestive system.
Simple carbohydrates: are sugars. Examples include:
glucose
fructose
lactose.
5-2 Nutrients
Body’s preferred source of energy.
Body converts all carbohydrates to glucose, a simple sugar.
Glucose is not used right away and it is stored as glycogen.
Too many carbohydrates will cause the body to store the excess as fat.

6. Proteins
Proteins are nutrients that help build and maintain body cells and tissues.
Proteins are classified into two groups: complete and incomplete.
Complete proteins contain amounts of all nine essential amino acids.
SOURCES INCLUDE:
*Fish, meat, poultry, eggs, milk, cheese, yogurt, and many soybean products.
Incomplete proteins lack one or more essential amino acids.
*Beans, peas, nuts, and whole grains.
Proteins have many functions:
- Help make new cells.
-Help make and repair tissues.
- Help make enzymes, hormones, and antibodies.
- Provide energy.
5-2 Nutrients

7. Fats
Fats are a type of lipid, a fatty substance that do not dissolve in water.
The building blocks of fats are called fatty acids
Fatty Acids are classified as two types
Saturated:
Animal fats and tropical oils
High intake is associated with an increased risk of heart disease
Unsaturated:
Vegetable fats
Associated with a reduced risk of heart disease
Fatty acids that the body needs, but is unable to make are called essential fatty acids
Transport vitamins A, D, E, and K
Sources of linoleic acid- essential fatty acid that is needed for growth and healthy skin
High intake of saturated fats is linked to increased cholesterol production
Excess cholesterol can lead to an increased risk of heart disease
5-2 Nutrients

8. Vitamins and Minerals 5-2 Nutrients
Vitamins are compounds that help regulate many vital body processes that include:
Digestion Absorption Metabolism 4. Circulation
Vitamins are classified into two groups:
Fat-soluble vitamins are absorbed, stored, and transported in fat. Your body stores these vitamins in your fatty tissue, liver, and kidneys. Excess buildup can be toxic.These include vitamins A, D, E, and K.
Water-soluble vitamins dissolve in water and pass easily into the blood during digestion. The body does not store these so they need to be replenished regularly. Includes vitamins C, B1 ,B2, Niacin, B6, Folic acid, and B12.
5-2 Nutrients
Minerals are substances that the body cannot manufacture but are needed for forming healthy bones and teeth and regulating many vital body processes.
Important minerals include:
-Calcium -Phosphorus –Magnesium -Iron

9. Water 5-2 Nutrients Water helps to maintain many bodily functions.
Lubricates your joints and mucous membranes.
- Enables you to swallow and digest foods.
Absorb other nutrients, and eliminate wastes.
- Perspiration helps maintain normal body temperature.
Water makes up around 65% of the body.
It’s important to drink at least 8 cups of water a day to maintain health.
5-2 Nutrients

10. Are You Eating A Balanced Diet?
The Food Guide Pyramid
5-3 Guidelines for
Healthful Eating
Are You Eating A Balanced Diet?

11. Nutrition and Product Labeling
Product labeling advertise a food’s nutritious value. Some common used terms are light, less, free, more, rich, rich in, lean, or excellent source of. Many food products have open dates on their label. Examples are expiration date, freshness date, pack date, and sell-by date.
5-4 Food and Healthy
Living

12. Food Sensitivity and Foodborne Illness
1. Food Allergy - a condition in which the body’s immune system reacts to substances in some foods.
Allergies to peanuts, tree nuts, eggs, wheat, soy, fish, and shellfish.
A simple blood test can can indicate whether a person is allergic to a specific food.
These reactions may include rash, hives, or itchiness of the skin; vomiting, diarrhea or abdominal pain; or itchy eyes and sneezing.
2. Food Intolerance - a negative reaction to a food or part of a food caused by a metabolic problem.
The inability to digest parts of certain foods or food components.
May be associated with certain foods such as milk or wheat, or even with some food additives.
Common symptoms include nausea, vomiting, diarrhea, and fever.
5-4 Food and Healthy
Living

13. 3. Foodborne Illness – A term that means a person has food poisoning.
To prevent foodborne illness you should clean, separate, cook and chill food when handling it.
A foodborne illness can result from eating foods contaminated with pathogens or poisonous chemicals.
The symptoms from the most common types of food poisoning generally start within 2 to 6 hours of eating the food responsible. That time may be longer (even a number of days) or shorter, depending on the toxin or organism responsible for the food poisoning. The possible symptoms include: nausea/vomiting, abdominal cramps, diarrhea, weakness, fever and headache.
Even though food poisoning is relatively rare in the United States, it affects between 60 and 80 million people worldwide each year and results in approximately 6 to 8 million deaths.