1. Chapter 5: Nutrition & Your Health
Nutrition During the Teen Years

2. Importance of Good Nutrition
Enjoy a wide variety of healthful foods
Not all foods offer same benefits – have to make smart choices

3. What Does Nutrition Do? Enhances quality of life Helps prevent disease
Provides you with calories & nutrients for energy

4. Hunger versus Appetite
Hunger is a physical response that protects you from starvation
Appetite is a desire to eat

5. What Influences Your Food Choices?
Family Customs
Ethnic Background
Economics
Geography & Climate
Availability
Convenience
Personal Taste

6. Nutrition Throughout the Life Span
Good nutrition is essential throughout life
Very important in adolescence (growing period)

7. Lesson 2: The 6 Nutrients Carbohydrates Proteins Fats Vitamins
Minerals
Water

8. What are Carbohydrates?
Starches & sugars present in foods
Body’s preferred source of energy (55-60% of your daily calories)

9. Simple and Complex Carbohydrates
Simple (sugars) (ex. fruit & milk)
Complex (starches) (ex. rice, bread, potatoes)
Our body must break our complex carbohydrates into simple carbohydrates for energy

10. What is Fiber? It is a complex carbohydrate
Can’t be digested to use as energy
Helps move waste through digestive system

11. Sources of Fiber Bran cereals Brown rice Oatmeal
Skin of fruits & veggies

12. What are Proteins? Helps build and maintain body cells and tissues
Made up of long chains of substances called amino acids
Our body can make all but 9 of the 20 essential amino acids
The 9 that our body can’t make we must eat

13. Complete Proteins
Contain adequate amounts of all 9 essential amino acids
Animal Products
Fish, Meat, Eggs, Cheese, Yogurt
Many Soybean Products

14. Incomplete Proteins Lack one or more of the essential amino acids
Beans, peas, nuts, and whole grains
Consuming a combination of incomplete proteins is equialvant to eating a complete protein

15. Role of Proteins Body builds new cells and tissues from amino acids
Replaces worn and/or damaged cells
Provides Energy
Makes enzymes, hormones, antibodies

16. What are Lipids?
Fats are a type of lipid, a fatty substance that does not dissolve in water
The building blocks of fats are called fatty acids
Fatty acids that the body needs, but cannot produce, are essential fatty acids
Fatty acids are either saturated or unsaturated

17. Saturated Fatty Acids vs. Unsaturated Fatty Acids
Saturated fatty acids are solid at room temperature
Animal fats and tropical oils
High intake of saturated fats is linked with increased risk of heart disease
Unsaturated fatty acids are liquids (oils) at room temperature
Most vegetable fats
Linked with reduced risk of heart disease

18. Role of Fats Make up no more than 20-30% of your daily calories
Provide energy
Transport vitamins (A, D, E & K in your blood)
Help with growth & healthy skin
Add flavor and texture to food
Take longer to digest so they help satisfy hunger

19. What are Vitamins?
Are compounds that help regulate many vital body processes
Digestion
Absorption
Metabolism of other nutrients
Classified as water-soluble or fat-soluble

20. Water Soluble Vitamins
Water soluble (C, B complex group)
Body doesn’t store these vitamins
Pass easily in blood
They are replenished regularly through the food you eat
Foods include; citrus fruits, milk, eggs, vegetables, whole-grain cereals

21. Fat Soluble Vitamins Fat Soluble (A,D, E, K)
Absorbed, stored, and transported in fat
Buildup can be toxic
Stored in kidneys, liver and fatty tissue
Example foods are milk, carrots, vegetable oils, nuts, seeds, broccoli, eggs

22. What are Minerals? Body cannot manufacture
Needed for healthy bones & teeth, and other body processes
May need to take a supplement
Key minerals include; calcium, phosphorus, magnesium, iron

23. Water Important to every bodily function Transports nutrients
Carries waste from cells
Lubricates your joints and mucous membranes
Enables you to swallow and digest foods
Helps the absorption of nutrients

24. What are the Six Nutrients?
Carbohydrates
Protein
Fats
Vitamins
Minerals
Water

25. Guidelines for Healthy Eating
Dietary Guidelines for Americans (DGAs):
Set of recommendations for healthy eating and living
Grouped into three broads areas known as the ABCs of good health

26. ABC’s
Aim for Fitness
Build a Healthy Base
Choose Sensibly

27. A: Aim for Fitness Aim for a healthy weight
Be physically active each day

28. B: Build a Healthy Base Choose foods carefully Variety of grains
Variety of fruits & veggies
Keep food safe

29. C: Choose Sensibly Low saturated fats and cholesterol
Moderate intake of sugars
Less salt!

30. Healthful Eating Patterns
Foundation of a Healthy Eating Plan:
Variety – choosing lots of different foods
Moderation – eating sensible portions
Balance – eating foods that you like but balance treats with healthy choices
Applies to all of your food choices

31. Is Breakfast Important?
Body needs to refuel after sleep
Improves mental and physical performances
Reduces fatigue
Helps control weight
Strong academic performance

32. Foodbourne Illness Called “Food Poisoning”
Results from eating food contaminated with pathogens
Infected person
Animals

33. Foodbourne Illness: Symptoms
Nausea
Vomiting
Diarrhea
Fever
Recover in few days

34. Minimize Your Risk Most cases of foodborne illness happens at home
Clean – prevent cross contamination
Separate raw meats
Cook to necessary temperatures
Chill food at appropriate temperatures