American Family

Chapter 5

Nutrition and Your Health

Learning Objectives and FCS Standards Learning Objective: Students will identify what

influences food choices, how food is used by the body, including identifying the six nutrients, how each is used by the body, and what food source this nutrient comes from. Students will also identify basic knowledge needed to make healthy food choices.

FCS Standards: 06-12.7.1, 7.A, 7.B, 7.D, 7.E

Nutrition Concepts

Your food is your fuel. You really are what you eat!

Nutrition: The process by which the body takes in and uses food.

Nutrients: substances in food that your body needs to grow, to repair itself, and to supply you with energy.

What is a Calorie?

Calories measure the energy a food or beverage provides They come from the carbohydrate, fat, protein  

Calories are the fuel you need to work and play. You even need calories to rest and sleep!

Foods and beverages vary in how many calories and nutrients they contain.

When choosing what to eat and drink, it's important to get the right mix - enough nutrients, but not too many calories.

What influences food choices?

1. Hunger: a natural physical drive that protects you from

starvation.

2. Appetite: a desire, rather than a need to eat.

3. Emotions

4. Family, friends, and peers

5. Cultural and ethnic background

6. Convenience and cost

7. Advertising

Why is nutrition so important to teens? You are growing

You may use a lot of energy

You need to stay mentally alert

Helps you feel good

Helps you avoid unhealthful weight gain and disease.

The Six Essential Nutrients

1. Carbohydrates: the starches and sugars present in foods. Body’s preferred source of energy.

The role of carbs. The body converts carbohydrates into glucose, which is

used for energy. If it’s not used right away it becomes glycogen, which is stored in the muscles and liver. When more energy is needed, glycogen can be converted back into glucose. If you consume more carbs than you use right away or store as glycogen, it’s stored as fat.

More on Carbohydrates

Simple Sugars: such as fructose and lactose (found in milk and fruit)

or sucrose (found naturally in sugar beets or cane and is refined to make sugar).

Complex Starches: found in whole grain, seeds, nuts, legumes, and

tubers.

55-60% of your daily calories come from carbohydrates-mostly complex carbs.

More on Carbohydrates

Fiber: an indigestible complex carbohydrate that is found in the tough, stringy, parts of vegetables, fruit, and whole grains.

Not used as energy

Helps the digestive system stay healthy, may also reduce risk of heart disease and control diabetes.

Proteins

Nutrients that help build and maintain body cells and tissues.

Made of amino acids. Your body can manufacture all but 9 of the 20 different amino

acids that make up proteins. The 9 you can’t make are called essential amino acids.

Role of proteins builds new cells and replaces old cells, used to make enzymes,

hormones, and antibodies. Also supply the body with energy.

More on Protein

Classified into complete and incomplete

Complete contain adequate amounts of all nine essential amino acids. Found in fish, meat, poultry, eggs, milk, cheese, yogurt, and

soybean products.

Incomplete lack one or more of the essential amino acids Found in beans, peas, nuts, and whole grains You have to consume a combination of incomplete proteins to

get the equivalent of a complete protein.

Fats

Also known as lipids: a fatty substance that does not dissolve in water.

Need some in your diet for good health.

Provides more than twice the energy of carbs. and proteins.

Fatty acids the body needs, but can’t produce are essential fatty acids (found in foods)

More on Fats Only 20-30% of total daily calories should

come from fat.

Role of fats: Provide concentrated energy transport some vitamins in your blood Essential fatty acids are needed for growth

and healthy skin

More on Fats Classified as…

Saturated solid at room temperature Found in animal fats (beef, pork, egg yolks, dairy) and

tropical oils (palm, palm kernel, and coconut) High intake of saturated fats are related to increased risk

of heart disease.

Unsaturated usually liquid at room temperature Found in olive, canola, soybean, corn, and cottonseed oil. Associated with a reduced risk of heart disease.

Cholesterol

Definition: Waxy, lipid-like substance that circulates in blood.

Your body uses the small amount it manufactures to make cell membranes, nerve tissue, and produce hormones, vitamin D, and bile.

Excess cholesterol is deposited in arteries which increases the risk of heart disease.

Eat small amounts of saturated fats such as egg yolks, meats, especially organ meats, and high-fat milk products because these foods are related to increased cholesterol production.

Vitamins

Compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients.

More on Vitamins Classified as…

Water-Soluble Dissolve in water, pass easily into the blood stream during digestion Body doesn’t store these, so you need to replenish them regularly through your food C, B1, B2, Niacin, B6, Folic Acid, B12

Fat-Soluble Absorbed, stored, and transported in fat These are stored in the body Excess can become toxic A, D, E, K

Minerals

Substances that the body cannot manufacture

Needed for forming healthy bones and teeth

Regulate many vital body processes

Calcium, Phosphorous, Magnesium, Iron are some important minerals.

Water

Vital to every body function Transports nutrients Carries waste from cells Helps maintain a normal body temperature

You should drink 8 glasses a day Caffeinated actually cause you to lose some

water through increased urination, possibly leading to dehydration.

a set of recommendations for healthful eating and active living.

Dietary Guidelines for Americans

ABCs of Good Health

A. Aim For Fitness Have a Healthy Weight Be Physically Active Each Day

B. Build a Healthy Base The base is MyPlate

C. Choose Sensibly A diet low in saturated fat and cholesterol Choosing beverages that are low in sugar Prepare foods with less salt

Some Other Things to Remember Variety Moderation Balance Eat a good breakfast! Pick nutritious snacks. Choose sensibly when eating out.