Nutrition Be Health Smart Lesson 2 Chapter 3

Nutrition Be Health Smart Lesson 2, Chapter 3 1

Lesson overview • • Why do you need nutritious food? What influences your food choices? How can you get the nutrients you need? What are the six types of nutrients? What other substances may be in food? How can you use the Dietary Guidelines for Americans? How can you use food labels? What is vegetarianism? Be Health Smart Lesson 2, Chapter 3, Nutrition 2

• Why do you need nutritious food? Eating well helps you look your best and perform at your peak. • We eat to take in calories and nutrients. • Calories—units of heat that measure the energy used by the body and the energy that foods supply • Nutrients—substances in food that your body needs Be Health Smart Lesson 2, Chapter 3, Nutrition 3

Why do you need nutritious food? (cont’d) • Nutrition—the process of using food to help your body have energy, grow, develop, and work properly • Good nutrition is a main factor in good health. Be Health Smart Lesson 2, Chapter 3, Nutrition 4

• • • What influences your food choices? Appetite Hunger Emotions Family and friends Cultural background Food availability Time and money resources Advertising Knowledge of nutrition Personal preferences Be Health Smart Lesson 2, Chapter 3, Nutrition 5

How can you get the nutrients you need? • Individual nutrient needs depend on a person’s • Age • Gender • State of health • Level of activity Be Health Smart Lesson 2, Chapter 3, Nutrition 6

How can you get the nutrients you need? (cont’d) • • Nutrient deficiency—a shortage of a nutrient Teens need more of most nutrients to support growth and satisfy energy needs. Be Health Smart Lesson 2, Chapter 3, Nutrition 7

How can you get the nutrients you need? (cont’d) • • Most people in the United States get plenty of food but not enough nutrients. Lifestyles encourage foods high in fat and sugar. Eating low-nutrient, high-fat foods and overeating can lead to health problems. Nutritional knowledge and healthful eating habits defend against poor nutrition. Be Health Smart Lesson 2, Chapter 3, Nutrition 8

What are the six types of nutrients? • • • Carbohydrates Proteins Fats Vitamins Minerals Water Be Health Smart Lesson 2, Chapter 3, Nutrition 9

What are the six types of nutrients? 1. Carbohydrates • Carbohydrates give the body energy. • Simple carbohydrates (sugars) • fruit, milk, honey, sugar added to some foods • Complex carbohydrates (starches) • breads, cereals, pasta, rice, potatoes, dry beans, corn, other starchy vegetables • Carbohydrates should be 45 to 65 percent of daily calories. Be Health Smart Lesson 2, Chapter 3, Nutrition 10

What are the six types of nutrients (cont’d) 2. Proteins • Proteins help the body build and repair itself and fight disease. • Complete proteins—found in foods from animal sources • Meat • Fish • Poultry • Eggs • Milk • Yogurt Be Health Smart Lesson 2, Chapter 3, Nutrition 11

What are the six types of nutrients (cont’d) • Incomplete proteins—found in foods from plant sources • Soybeans • Nuts • Peas • Dry beans • Vegetarians combine plant foods to make complete proteins. Be Health Smart Lesson 2, Chapter 3, Nutrition 12

What are the six types of nutrients (cont’d) 3. Fats • Carry vitamins and promote healthy skin and normal growth • Are high in calories • Don’t eat a lot of fat. Be Health Smart Lesson 2, Chapter 3, Nutrition 13

What are the six types of nutrients (cont’d) • Saturated fats are solid at room temperature. • Found in animal and dairy products • Butter, red meat, cheese, whole milk • Can increase the risk of heart disease Be Health Smart Lesson 2, Chapter 3, Nutrition 14

What are the six types of nutrients (cont’d) • Unsaturated fats remain liquid at room temperature. • Come mainly from plant sources • Vegetable oils, nuts, avocados, and olives. • Lower cholesterol levels • Are more healthful than saturated fats Be Health Smart Lesson 2, Chapter 3, Nutrition 15

What are the six types of nutrients (cont’d) 4. Vitamins • Vitamins help the body • Fight infections • Use other nutrients • Perform other tasks Be Health Smart Lesson 2, Chapter 3, Nutrition 16

What are the six types of nutrients (cont’d) 5. Minerals • Minerals—elements needed forming healthy bones and teeth and for regulating certain body processes Be Health Smart Lesson 2, Chapter 3, Nutrition 17

What are the six types of nutrients (cont’d) 6. Water • Vital to your life and health • Makes up over half of your body • Functions of water in body: • Transporting nutrients • Helping digestion • Lubricating joints • Removing wastes • Regulating body temperature Be Health Smart Lesson 2, Chapter 3, Nutrition 18

What are the six types of nutrients? (cont’d) • • You lose water every day in urine and sweat. You need to replace water all the time. Drink water during/after physical activity. Beverages with caffeine or added sugar are not good choices. Be Health Smart Lesson 2, Chapter 3, Nutrition 19

What other substances may be in food? • Fiber—the part of fruits, vegetables, grains, and beans that cannot be digested. • Helps move food through digestive system • May help lower risk of certain diseases • High-fiber foods: • Whole-grain breads and cereals • Fruits and vegetables • Dry beans and peas Be Health Smart Lesson 2, Chapter 3, Nutrition 20

• What other substances may be in food? (cont’d) Hidden fats. • No more than 25 to 35 percent of teens’ daily calories should come from fat. • Trans fatty acids (trans fats or hydrogenated fats) are artificial fats. • Sources: cookies, crackers, icing, potato chips, margarine, microwave popcorn • Higher risk of heart disease than saturated fats. • Raise cholesterol levels and deplete good cholesterol (HDL) Be Health Smart Lesson 2, Chapter 3, Nutrition 21

What other substances may be in food? (cont’d) • Cholesterol • Waxy substance • The body uses cholesterol to • Build cells • Build hormones • Protect nerve fibers Be Health Smart Lesson 2, Chapter 3, Nutrition 22

What other substances may be in food? (cont’d) • Cholesterol is found in foods from animals • Meat/poultry • Egg yolks • Dairy products • Eating high-cholesterol foods can affect blood’s cholesterol level. Be Health Smart Lesson 2, Chapter 3, Nutrition 23

What other substances may be in food? (cont’d) • LDL—low-density, “bad” cholesterol • Leaves deposits in blood vessels • Raises risk of heart attack and stroke • To reduce LDL • Exercise regularly • Limit foods high in fat and cholesterol • HDL—high-density, “good” cholesterol • Can help lower LDL levels in body Be Health Smart Lesson 2, Chapter 3, Nutrition 24

What other substances may be in food? (cont’d) • Sugar • Provides food energy. • Occurs naturally in fruit and milk. • Is added to many prepared foods. • Too many foods high in added sugar can lead to health problems. Be Health Smart Lesson 2, Chapter 3, Nutrition 25

What other substances may be in food? (cont’d) • Sodium • Helps control balance of fluids in body • Occurs naturally in salt • Found in prepared/processed foods • Most Americans consume too much sodium. • Possible dangers: • High blood pressure • Fluid retention Be Health Smart Lesson 2, Chapter 3, Nutrition 26

What other substances may be in food? (cont’d) • Caffeine stimulates nervous system and can be habit-forming. • Sources • “Power drinks” • Soft drinks • Coffee/Tea • Chocolate • Stimulates heart rate and appetite • Perks you up but then causes drowsiness and cravings • Limit caffeine intake. Be Health Smart Lesson 2, Chapter 3, Nutrition 27

How can you use the Dietary Guidelines for Americans? (cont’d) • A healthful eating plan • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products • Includes lean meat, poultry, fish, beans, eggs, and nuts • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars Be Health Smart Lesson 2, Chapter 3, Nutrition 28

How can you use the Dietary Guidelines for Americans? (cont’d) • • Vary your fruits & veggies. Get calcium-rich foods each day. Make half your grains whole. Go lean with protein. Be Health Smart Lesson 2, Chapter 3, Nutrition 29

How can you use the Dietary Guidelines for Americans? (cont’d) • Balance food and physical activity. • Aim for healthy weight. • Benefits of maintaining healthful weight: • Look and feel good • Lower risk for heart disease, some cancers, and diabetes • Be active for 60 minutes each day. Be Health Smart Lesson 2, Chapter 3, Nutrition 30

How can you use the Dietary Guidelines for Americans? (cont’d) • Active female teens: 2, 400 calories/day • Active male teens: 2, 800 to 3, 200 calories/day • “Active”: walking 3+ miles per day at a pace of 3– 4 mph and the light physical activity in a typical day Be Health Smart Lesson 2, Chapter 3, Nutrition 31

How can you use the Dietary Guidelines for Americans? (cont’d) • Avoid soft drinks and beverages that include sugar. • Check ingredients to avoid • Sucrose • Corn syrup • Honey • Fructose • Other sweeteners Be Health Smart Lesson 2, Chapter 3, Nutrition 32

How can you use food labels? • Packaged foods have a Nutrition Facts label. • Food labels compare nutrients in products to the Percent Daily Value. • The Percent Daily Value—percent of the recommended daily amount of nutrient in a serving of food. • The Percent Daily Value is based on an intake of 2, 000 calories per day. Be Health Smart Lesson 2, Chapter 3, Nutrition 33

How can you use food labels? (cont’d) • Understanding food labels can help you make healthful food choices. • Nutrient content is calculated by serving sizes. Be Health Smart Lesson 2, Chapter 3, Nutrition 34

How can you use food labels? (cont’d) • The food label shows: • Fat • Vitamins • Minerals • Major nutrients • Fiber • Sugar • Total carbohydrate • General advice about nutrients Be Health Smart Lesson 2, Chapter 3, Nutrition 35

Lesson review • Nutritious food gives energy and helps body to build new tissues and repair cells. • Nutritious food helps body’s processes and systems run smoothly. • Many factors affect food choices. Be Health Smart Lesson 2, Chapter 3, Nutrition 36

Lesson review (cont’d) • You can get the nutrients you need by eating a variety of nutrient-rich foods. • The six types of nutrients: carbohydrates, proteins, fats, vitamins, minerals, water • Other substances in food: fiber, hidden fats, cholesterol, added sugar, sodium, caffeine Be Health Smart Lesson 2, Chapter 3, Nutrition 37

Lesson review (cont’d) • Use the Dietary Guidelines for Americans to make wise food choices. • Make smart food choices. • Find balance between food and physical activity. • Get the most nutrition out of your calories. Be Health Smart Lesson 2, Chapter 3, Nutrition 38

Lesson review (cont’d) • Understanding a food label can help you select nutritious foods and balance your eating pattern. Be Health Smart Lesson 2, Chapter 3, Nutrition 39