1. CHAPTER 5 Nutrition

2. Factors That Influence One’s Food Choices Physical Need: hunger Psychological desire: appetite (wanting to eat) Appetite is a learned behavior. It is a desire rather than a need. Environment: culture, family, friends, advertising, time, money Your emotions: boredom, stressed, depressed

3. Nutrients Carbohydrates Proteins Fats

4. Carbohydrates Starch/sugar Simple: fructose found naturally in food, and sucrose in table sugar Complex: starch found in grains, seeds, nuts, legumes 4 calories per gram 55-65% of our calories need to come from carbohydrates Body’s main source of fuel

5. Protein Help build and maintain body tissues Complete proteins: contains all of the essential amino acids (fish, meat, eggs, yogurt) Incomplete proteins: lack amino acids (nuts & grains) 4 calories per gram

6. FATS Fats are lipids - a fatty substance that does not dissolve in liquid Concentrated form of energy Carries vitamins A,D,E and K into your blood Saturated: more solid in room temperature, most animal fats, associated with heart disease Unsaturated: becomes liquid at room temp., healthier, found in vegetable fats 9 calories/gram. 60-80 grams per day

7. Vitamins They help the body with digestion, absorption and metabolism Either water-soluble or fat-soluble 13 vitamins, Vitamin D is produced in the skin via sunlight Must eat a variety of foods to get all of your vitamins

8. Minerals Inorganic, must be digested Ex: calcium, iron, fluoride, zinc, sodium Best source is in the foods you eat

9. Nutritional Guidelines Eat a variety Fresh is best Balance food with exercise Know your body fat %, this is more important than body weight Take time to measure out serving sizes Choose foods that are low in saturated fat and cholesterol Choose plenty of grain products

10. Nutritional Guidelines Control sugar and sodium Eat breakfast Eat healthy snacks between meals Lunch and dinner should have a variety of foods

11. Being a Smart Consumer Read Labels! 1. Check the serving size 2. Check calories and calories from fat 3. Look at ingredients 4. Check the expiration date 5. Educate yourself