Chapter 4 NUTRITION Classifying Using this diagram as

Chapter 4 NUTRITION

Classifying Using this diagram as a guide, create a concept map that identifies the main nutrient classes. The Nutrients

NUTRIENTS AND NUTRITION The fuel your body uses comes from nutrients Substances in food that your body needs to carry out its normal functions

NUTRIENTS AND NUTRITION The question of what nutrients your body needs is the subject of nutrition The process of taking in food and using it for energy, growth, and good health

NUTRIENTS AND NUTRITION Carbohydrates Water Fats Six Categories of Nutrients Minerals Proteins Vitamins

CARBOHYDRATES The fuel your body gets the most mileage from is carbohydrates Sugars and starches contained in foods Simple Carbohydrates Complex Carbohydrates Sugars Starches (fruits, milk, table sugar) (bread, rice, pasta, beans, vegetables) Carbohydrates are broken down by a process called digestion

CARBOHYDRATES Fiber is a complex carbohydrate that cannot be digested. fiber Tough, stringy part of raw fruits, raw vegetables, whole wheat, and other whole grains Fiber helps carry wastes out of your body.

PROTEINS Proteins promote healing and aid in the repair of tissues. proteins Nutrients that provide the building blocks your body needs for growth Proteins Fish, chicken, beef, eggs, milk, beans, nuts, soy-based products

FATS Fats carry certain vitamins in your blood stream and help keep your skin healthy. fats A nutrient found in fatty animal tissue and plant oils Eating too many fatty foods can contribute to heart disease and some kinds of cancer.

VITAMINS Vitamins help your body use other nutrients and fight disease. vitamins Nutrients that help regulate body functions Foods rich in vitamins include fruits, vegetables, some meats, and whole-grain breads.

MINERALS Like vitamins, minerals are needed in only small amounts. minerals Elements in foods that help your body work properly Calcium helps build strong bones and teeth. Iron contributes to healthy blood.

SOURCES OF NUTRIENTS Vitamins Minerals Food Sources Vitamin A Dark green, leafy vegetables, milk, and other dairy products, carrots, apricots, eggs, liver Vitamin B 12 Eggs, meat, poultry, fish, dairy products, some soy products Vitamin C Oranges, grapefruits, cantaloupe, strawberries, mangoes, cabbage, broccoli Vitamin E Fortified ready-to-eat cereals, peanut butter, almonds Calcium Milk, fortified ready-to-eat cereals, oatmeal, canned salmon Potassium Baked potato, peaches, bananas Magnesium Pumpkin seeds, cashews, almonds

WATER 45 to 75 percent of the body is water. � Water carries other nutrients around your body. � Water helps with digestion. � Drink when you are thirsty and with meals to help your body get enough water. �

WATER Most of the weight of these foods is from water.

LESSON 2

THE MYPYRAMID FOOD GUIDANCE SYSTEM The My. Pyramid Food Guidance was developed by the United States Department of Agriculture (USDA). My. Pyramid A system designed to help Americans make healthful food choices

A CLOSER LOOK AT MYPYRAMID My. Pyramid is designed to help each person develop a personal eating plan based on how many calories he or she needs. calorie A unit of heat that measures the energy available in foods The amount of calories your body needs is based on your age, gender, and how physically active you are.

A CLOSER LOOK AT MYPYRAMID Grains—the Orange Group: Girls should have five to seven 1 -ounce equivalents of grain products each day. Boys should have six to nine 1 -ounce equivalents. Vegetables—the Green Group: Most boys need 2½ to 3 ½ cups of vegetables a day, girls 2 to 3 cups. Fruits—the Red Group: Most girls and boys should have 1½ to 2 cups from this group daily. Milk—the Blue Group: Boys and girls should both have 3 cups of milk or other foods made from milk. Meats and Beans—the Purple Group: Most girls should have 5 to 6 ounces from the meat or beans group every day. Most boys should have 5– 6½ ounces

LESSON 3

YOUR FOOD CHOICES AND YOU What does the statement “You are what you eat” mean to you? The foods you choose to eat affect your health.

YOUR EATING HABITS AND INFLUENCES Your eating habits are influenced by: Taste Texture Appearance Appetite The Media

GUIDELINES FOR HEALTHY TEENS My. Pyramid reflects the scientific advice in the Dietary Guidelines for Americans. Eat a variety of foods. Control the amount you eat. Keep foods safe to eat. Be physically active. Choose foods wisely.

CHOOSE FOODS WISELY � � Eat more fruits, vegetables, and whole grains. Know your fats. � Saturated fats � Cholesterol � Trans fats saturated fats Fats found in many animal products such as butter, meat, and cheese cholesterol A waxy chemical our bodies produce and need in small amounts trans fats Fats that start off as oils and are made solid through processing

CHOOSE FOODS WISELY � Limit added sugars. � Limit salt, which contains sodium A mineral that helps control the amount of fluid in your body

TIPS ON SNACKS Keep snacks healthy. Peanuts or other nuts and dried fruits such as raisins contain more nutrients than candy bars.