Chapter 10 Nutrition for Health 1 Lesson 1

Chapter 10 Nutrition for Health 1

Lesson 1 The Importance of Nutrition 2

Journal #2 • K-W-L Chart – Know about nutrition – Want to know about nutrition – Learned about nutrition • Make a three column chart. First column is the K, second column is W, and the third column is the L 3

Why Nutrition Matters • The food you eat affects your health and quality of life • Nutrition – The process by which your body takes in and uses food • Nutrients – Substances in food that your body needs to grow, repair itself, and to supply you with energy • Calorie – A unit of heat used to measure the energy your body uses and the energy it receives from food 4

Good Nutrition Helps • Nutrition affects your lifelong health • Eating a variety of healthful foods can help you avoid unhealthful weight gain and other diseases such as: – Cardiovascular disease – Stroke – Certain cancers – Osteoporosis – Type 2 diabetes 5

What Influences Your Food Choices • Hunger and Appetite – Hunger • The natural physical drive to eat, prompted by the body’s need for food – Appetite • Psychological (directed toward the mind) desire for food • Food and Emotions – Some people eat in response to an emotional need • Stress, frustration, lonely, or sad • Food and Your Environment – – Family and culture Friends Time and Money Advertising 6

Journal #3 • Keep a detailed FOOD LOG for ONE week • Analyze influences to make better food choices – Food Log is detailed and complete – Lists at least one influence for each entry – Identifies at least one factor that generally influences food choices – Creates a healthy eating plan 7

Lesson 2 Nutrients 8

Giving Your Body What It Needs • Nutrients perform specific roles to help maintain the way your body functions • How does you body use nutrients? – – – As an energy source To heal, and build and repair tissue To sustain growth To help transport oxygen to cells To regulate body functions • Six types of nutrients – Energy = Carbohydrates, Proteins, and Fats – Other Functions = Vitamins, Minerals, and Water 9

Carbohydrates • Starches and Sugars found in foods which provide your body’s main source of energy – 45 to 65 percent of your daily calories should be from carbohydrates • Types: – Simple = Fructose and Lactose (fruits & milk) – Complex = Starches, long chains of sugars linked together (grains, grain products = bread, pasta, beans, and root veggies) – Fiber = tough complex carbohydrate that the body CANNOT digest • Eat 20 to 35 grams per day • Fruits & Vegetables, whole grains, nuts, seeds, legumes 10

Role of Carbohydrates • Body breaks them down into their simplest form • Most are turned into a simple sugar called glucose • Glucose – Mains source of fuel for the body’s tissues – Stored in your body’s tissue and used later • • Benefits of Fiber Body CANNOT digest Aids in digestion Reduces the risk of disease 11

Proteins • Nutrients the body uses to build and maintain its cells and tissues • Proteins are made up of amino acids • Essential Amino Acids – The nine amino acids we get from food, the rest our body produces • Other Proteins are from animal sources – Meats, eggs, dairy – Complete Proteins • Contain all nine essential amino acids • Also get protein from plant-based foods like grains, nuts, seeds, and legumes (need to eat a variety to get all 9 amino acids) 12

Role of Proteins • Basic building material of all your body cells • Helps your body grow – During major growth periods, such as infancy, childhood, adolescence and pregnancy, the body builds new cells and tissue from amino acids in proteins • Provides the body with energy (not the main source) • Replaces damaged or worn-out cells by making new ones from proteins • Carries oxygen through the blood to parts of the body • Function as hormones • Hormones-regulate the activities of your various body systems • 10 to 15 percent of your total daily calories • 46 grams per day for teenage girls 13

Fats • Your body needs a certain amount of fat in order to function properly • Types – Unsaturated fats • Vegetable oils, nuts, and seeds • Reduce the risk of heart disease – Saturated fats • Animal based foods and many dairy products • Increase the risk of heart disease – Trans fat • Hydrogenation = causes vegetable oil to harden • As it hardens it becomes more saturated 14

Role of Fats • Concentrated form of energy • Brain development, blood clotting, and controlling inflammation • Maintain healthy skin and hair • Absorb and transport fat-soluble vitamins through the blood stream • Calories from fats that you do not use store in the body – Adipose tissue = stored fat • Cholesterol – Waxy, fatlike substance in your blood • Teens consume less than 25 to 35 percent of their calories from fats 15

Other Types of Nutrients • Vitamins – Compounds found in food that help regulate many body processes • Water-Soluble – B, C, & Folic Acid • Fat-Soluble – A, D, E, & K • Minerals – Elements found in food that are used by the body • Your body does not produce minerals • Important ones for you – Calcium, Phosphorus, Magnesium, & Iron • Water – Functions: • Moving food through the digestive system • Digesting carbohydrates and protein, and aiding in other chemical reactions in the body • Transporting nutrients and removing wastes • Storing and releasing heat • Cooling the body through perspiration • Cushing the eyes, brain, and spinal cord • Lubricating the joints 16