Chapter 3 Nutrition Lesson 3 1 What Nutrients

Chapter 3 Nutrition Lesson 3. 1 What Nutrients Does Your Body Need? Lesson 3. 2 Creating a Healthy Eating Plan Lesson 3. 3 Food Labels and Food Safety

Lesson 3. 1 What Nutrients Does Your Body Need?

Warm-Up Healthy Choices The foods and beverages you eat and drink impact virtually all aspects of your body. What are three of your favorite foods that you think have a positive impact on your body? Explain why they might have this impact. What are three of your favorite foods that you think have a negative impact on your body? Explain why they might have this impact. Monkey Business Images/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Nutrients • Chemical substances that give your body what it needs to grow and function properly – Some provide energy for daily activities – Others enable certain critical bodily functions to occur Rido/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Carbohydrates • Type of nutrient that is a major source of energy • Sugars are called simple carbohydrates • Starches are called complex carbohydrates • Your body breaks down carbohydrates into glucose to obtain energy Robyn Mackenzie/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Think Further Fiber is a tough complex carbohydrate. Since the body is unable to digest fiber, what might be some health benefits of eating fiber? – – Lowers cholesterol Balances glucose Adds bulk to stools Can help prevent overeating Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Protein • Nutrient used by the body to build and maintain cells and tissues • Provides energy when carbohydrates and fats are lacking in the diet • Made up of smaller chemical units called amino acids Path. Doc/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Fats • Nutrient largely made up of fatty acids • Provide a valuable source of energy – Saturated fats are found primarily in animal-based foods – Unsaturated fats are found in plant-based foods – Trans fats are not generally recognized as safe by the FDA – Cholesterol is found in foods from animal sources, but also produced by the body olvas/i. Stock/thinkstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Think Further Myth or Fact? Body fat is unhealthy and has no beneficial purpose. MYTH – Fact: Body fat supplies energy to the body when food is unavailable. – Fact: Body fat acts as a cushion to protect internal organs. – Fact: Body fat helps regulate body temperature. Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Vitamins • Organic substances • Necessary for normal growth and development • Help regulate various body processes • Help the body release the energy from other nutrients zirconicusso/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Minerals • Inorganic elements that come from the earth and are absorbed by plants • Your body needs a total of 20 different minerals – Macrominerals – Trace minerals Maks Narodenko/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Water • Water is necessary for most bodily functions • Individuals should drink 8½ to 11½ cups of fluids per day • Feeling thirsty is a signal that your body needs more water Greg Daniels/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Lesson 3. 2 Creating a Healthy Eating Plan

Dietary Guidelines • Published by the US Departments of Agriculture (USDA) and Health and Human Services (HHS) • Discuss establishing eating patterns to promote health • Revised every five years Monkey Business Images/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Maintain Calorie Balance • A calorie is a unit of measurement for energy provided by food • Calories are burned by performing… – body functions (eating, sleeping, breathing) – daily activities (walking to class, cleaning your room) • You can maintain your weight by balancing calories consumed with calories burned throughout the day Jacek Chabraszewski/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Nutrient-Dense Foods • Requirement for a healthy diet • Have relatively few calories, solid fats, added sugars, refined starches, or sodium • Provide vitamins, minerals, and other substances that contribute to adequate nutrient intake margouillat photo/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Critical Thinking Empty Calories You have the choice of consuming a medium-sized apple or an 8 -ounce glass of sugary soda. Since each option contains about 100 calories, can one food be more healthful than the other? Why or why not? M. Unal Ozmen/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

My. Plate Food Guidance System • The My. Plate diagram includes healthy proportions for the five food groups: – – – Fruits Vegetables Grains Protein Dairy Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Undernutrition • Occurs when people do not receive the needed nutrients from the food they eat • Can lead to growth problems in children • Can also lead to serious or life-threatening problems – – Brain damage Impaired vision Blindness Bone deformities Leah-Anne Thompson/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Think Further Overnutrition is often caused by people eating too many foods that contain high amounts of added sugar, solid fat, sodium, refined carbohydrates, or simply too many calories. What are some examples of health problems that might be caused by overnutrition? Fuse/thinkstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Lesson 3. 3 Food Labels and Food Safety

Nutrition Facts Labels • The FDA requires any food sold in a package to include a Nutrition Facts label • This label shows the serving size, calories per serving, and nutrient percent (%) Daily Value Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Critical Thinking Serving Size Suppose you look at the label for a bag of caramel crunch popcorn and see that it contains 100 calories. You eat the entire bag before you begin to wonder how such a large serving of this snack could have only 100 calories. What mistake did you make when you looked at the food label? Peter Zijlstra/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Ingredients in Foods • A food label includes all the ingredients that were used to make that food • Ingredients are often listed in a confusing way • Food additives must also be included in the ingredient list Image Point Fr/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Claims on Labels • Food labels may describe a food using a specific claim about its health benefits – Examples: “low fat, ” “reduced calories” • Foods should meet certain criteria set by the FDA to use these labels Dei. Mosz/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Think Further What general requirements must a food meet to be called an organic food? What are two reasons someone might wish to purchase organic food, even if it is more expensive than other products? ddsign_stock/i. Stock/thinkstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

When Food Causes Illness • Foodborne illness, or food poisoning, refers to illnesses that are transmitted by foods • Most foodborne illness can be prevented by practicing safe food handling procedures Serenethos/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Think Further Foodborne infections are caused by agents, such as bacteria, viruses, or parasites. How does foodborne intoxication differ from a foodborne infection? – Foodborne intoxication is an illness caused by toxins that an organism has produced in a food Slawomir Fajer/i. Stock/thinkstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Preventing Foodborne Illness • These strategies can help reduce your risk of getting foodborne illnesses – – – – Wash your hands with hot, soapy water Cook foods to the appropriate temperature Keep hot foods hot and cold foods cold Refrigerate and freeze perishable food Wash counters, tables, and dishes with hot, soapy water Avoid nonpasteurized juice, apple cider, and milk Wash fruits and vegetables before preparing them Throw away cans that are leaking or bulging Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Food Intolerance • Food intolerance is a condition in which a person cannot properly digest a certain type of food • Examples: lactose intolerance and gluten intolerance Eskemar/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Food Allergies • A food allergy is an immune response to a certain food that the body reacts to as if it were harmful • Common reactions include hives or a rash, swelling in the tongue and throat, difficulty breathing, and cramps Karen Sarraga/shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.