Nutrition During The Teen Years Chapter 5 Lesson

Nutrition During The Teen Years Chapter 5 Lesson 1

n Nutrition – the process by which the body takes in and uses food

Importance of Good Nutrition n Calories – units of heat that measure the energy used by the body & the energy that foods supply to the body n Nutrients – the substances in food that your body needs to grow, repair itself, & to supply you with energy

Hunger vs. Appetite n Hunger – a natural physical drive that protects you from starvation n Appetite – a desire, rather than a need, to eat

Environmental factors that influence food choices: n Family, Friends, & Peers n Cultural & Ethnic Background n Convenience & Cost n Advertising

Nutrients Lesson 2

6 Types of Nutrients n Carbohydrates n Proteins n Fats n Vitamins n Minerals n Water

Carbohydrates n Carbohydrates – the starches and sugars present in foods n Nutritionist recommend you eat 55 to 66% of your daily calories come from carbohydrates

2 Types of Carbohydrates n Simple Carbohydrates – sugars, such as fructose and lactose (those found in fruits and milk) along with sucrose n Complex Carbohydrates – starches, the ones found in whole grains, seeds, nuts, legumes (dried peas and beans) and tubers (root vegetables such as potatoes) n These must be broke down into simple carbs before they can be used

Carbohydrates n Fiber – is an indigestible complex carbohydrate that is found in the tough, stringy parts of vegetables, fruits, and whole grains n Fiber, although indigestible is used as energy and helps waste through the digestive system & helps prevent intestinal waste problems

Proteins n Proteins – are nutrients that help build & maintain body cells and tissues n Proteins are made of amino acids…your body can make all but 9 essential amino acids n You get the other 9 from foods you eat

Complete vs. Incomplete Proteins n Complete Proteins – contain adequate amounts of all 9 essential amino acids n All animal product and some soybean products are good sources n Fish, meat, poultry, eggs, milk, cheese, & yogurt

Complete vs. Incomplete Proteins n Incomplete Proteins – lack one or more of the essential amino acids. n Sources include beans, peas, nuts, & whole grains n Consuming a combination of incomplete proteins is equivalent to consuming a complete protein

Role of Proteins n During growth periods, the body is constantly using amino acids found in proteins to build new cells and tissue n The body also uses proteins to make enzymes, hormones, & antibodies

Fats n Some fat in your diet is necessary for good health!!! n Fats are a lipid – a fatty substance that does not dissolve in water n Fats provide more than twice the energy of carbohydrates or proteins n Fatty acids the body needs are called essential fatty acids

Saturated vs. Unsaturated Fatty Acids n Saturated Fats – these are fats that are solid at room temperatures n Animal fats and tropical oils n High intakes of saturated fats is associated with an increased risk of heart disease

Saturated vs. Unsaturated Fatty Acids n Unsaturated fats – they are usually liquids or oils at room temperature n Unsaturated fats have been associated with a reduced risk of heart disease

Unsaturated Fatty Acids n There are 2 types of unsaturated fatty acids n Monounsaturated – have only 1 unsaturated bond n They are liquid at room temperature, but begin to solidify if refrigerated

Unsaturated Fatty Acids n Polyunsaturated fats – have more than 1 unsaturated bond n They are usually liquid both at room temperature and when refrigerated

The Role of Fats n Provide concentrated form of energy n Transport vitamins A, D, E, & K n They also serve as a source of linoleic acid, an essential fatty acid that is needed for growth and healthy skin n They add flavor and texture to food n They help satisfy hunger longer

The Role of Cholesterol n Your body uses small amounts it manufactures to make cell membranes and nerve tissue and to produce many hormones, vitamin D, and bile which help digest fats n Excess cholesterol deposits in arteries and increases the risk of heart disease

The Role of Cholesterol n High Cholesterol can be hereditary, however you can control is with what you eat n High intake of saturated fats can increase cholesterol levels. n Cholesterol is found only in animal products

Vitamins n Vitamins – are compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients n There are 2 types of Vitamins n Water Soluble n Fat Soluble

Types of Vitamins n Water Soluble – are vitamins that dissolve in water and pass into the blood during digestion n Water soluble vitamins are not stored by the body, therefore they need to be replenished daily!

Types of Vitamins n Fat Soluble – are absorbed by your body, stored, and transported in fat. n They are stored in fatty tissue, your liver, and kidneys n Excessive buildup can be toxic to your body

Minerals n Minerals – are substances that the body cannot manufacture but that are needed forming healthy bones and teeth and for regulating many vital body processes

Water n Water – is vital to every body function n It transports other nutrients to and carries wastes from your cells n Water also lubricates your joints and mucous membranes n It enables you to swallow & digest foods, absorb other nutrients, & eliminates waste

Guidelines for Healthful Eating Lesson 3

Dietary Guidelines for Americans n Dietary Guidelines for Americans – is a set of recommendations for healthful eating and active living

The ABC’s of Good Health n A: Aim for fitness n Aim for a health weight n Be physically active each day

The ABC’s of Good Health n B: Build a Health Base n Make you food choices carefully n Choose a variety of grain products, especially whole grains n Choose a variety of fruits & vegatables n Keep food safe to eat

The ABC’s of Good Health n C: Choose Sensibly n Choosing a diet that is low in saturated fat and cholesterol and moderate in total fat n Choosing beverages and foods to moderate your intake of sugars n Choosing and preparing foods with less salt

Healthful Eating Patters n There are 3 main ideas you want to focus on n Variety n Moderation n Balance

New Food Guide Pyramid

Food and Health Living Lesson 4

Nutrition Labeling

Food Additives n Food Additives – substances intentionally added to food produce a desired effect

Product Labeling n Light or Lite – The calories have been reduced by at least 1/3 or the fat or sodium has been reduced by at least 50% n Less – The food contains 25% less of a nutrient or of calories than a comparable food

Product Labeling n Free – the food contains no amount, or an insignificant amount, of total fat, saturated fat, cholesterol, sodium, sugars, or calories n More – the food contains 10% more of the Daily Value for a vitamin, a mineral, protein, or fiber

Product Labeling n High, Rich In, or Excellent Source Of – the food contains 20% or more of the Daily Value of a vitamin, a mineral, protein, or fiber n Lean – the food is a meat, poultry, fish, or shellfish product that has less than 10 grams of total fat, less than 4 grams of saturated fat, and less than 95 mg of cholesterol per 3 -ounce serving

Opening Date n Expiration Date – the last date you should use the product n Freshness Date – the last date a food is considered to be fresh n Pack date – the date on which the food was packaged n Sell-by date (or pull date) – the last date the product should be sold. You can store and use a product after its sell-by date

Food Allergies n Food Allergies – is a condition in which the body’s immune system reacts to substances in some foods called allergens

Food Intolerances n Food Intolerance – is a negative reaction to a food or part of food caused by a metabolic problem, such as the inability to digest parts of certain foods or food components

Food Borne Illness n Food Borne Illness – or food poisoning. This may result from eating contaminated foods with pathogens or poisons n Pasteurization – is the process of treating a substance with heat to destroy or slow the growth of pathogens

Minimizing the Risks of Foodborne Illnesses n Clean – wash your hands and any utensils that you may be using n Cross contamination – the spreading of bacteria or other pathogens from one food to another n Separate – avoid cross contamination by keeping raw meats and cooked meats separate from other foods

Minimizing the Risks of Foodborne Illnesses n Cook – cook all foods to a safe temperature n Chill – keep all warm foods warm and all cool foods cool. Do not allow cool foods to warm up or vice versa