0. Nutrition for Health
Chapter 10

1. The Importance of Nutrition
Nutrition is the process by which your body takes in and uses food
Nutrients are substances in food that your body needs to grow, to repair itself, and to supply energy
Calories are units of heat used to measure the energy your body uses and the energy it receives from food

2. Hunger vs. Appetite Hunger Appetite The natural physical drive to eat
Prompted by the body’s need for food
You may feel tired or lightheaded when you are hungry
Appetite
The psychological desire for food
The smell of fresh cookies tempts you, even if you are full

3. Food and the Environment
How do the following influence what you eat?
Family and Culture
Friends
Time and Money
Advertising

4. Giving Your Body What It Needs
Everything you eat contains nutrients. Your body uses nutrients in many ways:
As an energy source
To heal, and build and repair tissue
To sustain growth
To help transport oxygen to cells
To regulate body functions

5. Giving Your Body What It Needs
There are six types of nutrients:
Carbohydrates, proteins, and fats provide energy
Vitamins, minerals, and water perform a variety of other functions
Getting a proper balance of nutrients during the teen years can improve your health through adulthood.

6. Carbohydrates Carbohydrates are starches and sugars found in foods
They act as the body’s main source of energy
Should be 45-65% of your daily calories
There are three types of carbohydrates:
Simple, complex, and fiber

7. Simple vs. Complex Carbohydrates
Mainly sugars
Fructose - Found in fruits
Lactose - Found in milk
Found naturally, but are also added to many processed foods
Complex
Mainly starches
Long chains of sugars linked together
Grains, bread, pasta, beans, and root vegetables

9. Fiber
Fiber is a tough complex carbohydrate that the body cannot digest.
Responsible for moving waste through the digestive system
Helps you feel full, and may reduce the risks of cancer, heart disease, and Type 2 Diabetes
grams of fiber per day

10. Proteins
Proteins are nutrients the body uses to build and maintain its cells and tissues. They are made up of chemicals called amino acids.

11. Types of Proteins Your body uses 20 amino acids found in foods
11 of these can be produced by the body and are called nonessential amino acids
9 of these are called essential amino acids and the body must get them from certain foods
Other proteins come from animal sources
Meat, eggs, dairy, and soy
Called “complete” proteins because they contain all nine essential amino acids

12. Roles of Proteins Protein is the basic building material of cells.
The protein hemoglobin in red blood cells carries oxygen to all your body cells.
Roughly 46 grams should be consumed per day, which is 10-15% of total daily calories.

13. Fats Saturated Unsaturated Found mostly in animal-based foods
Consuming too many saturated fats may increase the risk of heart disease
Unsaturated
Found in vegetable oils, nuts, and seeds
Consuming in moderation may decrease the risk of heart disease

14. Fats
Trans fats are formed by a process called hydrogenation, causing vegetable oils to harden.
As vegetable oil hardens, it becomes more saturated
Found in stick margarine, snack foods, packaged baked goods
Raise total blood cholesterol, increasing the risk of heart disease

15. Bellwork 9/22/14 What are the six types of nutrients?
Which three provide energy?
Which is better for your body to consume, saturated fats, unsaturated fats, or trans fats?

16. Vitamins vs. Minerals Vitamins
Compounds that help regulate body processes
Fat-soluble and water-soluble
Minerals
Elements in food that your body cannot produce

17. Vitamins Water-Soluble Dissolve in water
Easily pass into the bloodstream
Excreted through urine
Not stored in the body so they must be replenished frequently
Fat-Soluble
Absorbed and transported by fat
Stored in fatty tissue
Liver and kidneys
Excess build-up can be damaging

18. Water Moves food through the digestive system
Digests carbohydrates and protein
Aids chemical reactions in the body
Transports nutrients and removes wastes
Stores and releases heat
Cools the body through perspiration
Cushions the eyes, brain, and spinal cord

19. What Should We Be Eating?
The Dietary Guidelines for Americans are a set of recommendations about smart eating and physical activity for all Americans.
Recommended Dietary Allowance (RDA) is the amount of nutrients that will prevent deficiencies and excesses in most people.

20. MyPlate - The New Food Pyramid