chapter 10: nutrition for health terms –nutrients –calories –hunger –appetite –nutrition...
TRANSCRIPT
Chapter 10: Nutrition for Health
Terms– Nutrients– Calories– Hunger– Appetite– Nutrition– Carbohydrates– Food Intolerance– Dietary Guidelines for Americans– Nutrient-dense
Terms, cont.
– Proteins– Fiber– Vitamins– Minerals– Cholesterol– Osteoporosis– Food Allergy– Foodborne Illness– Cross-contamination
What influences your food choices?
Hunger vs. Appetite
Do you eat because of an emotion??
Factors that make a difference in your eating:– Culture– Family and Friends– Advertising– Time and money
Calories
How many should we eat??
Teenage girls = between 2000-2200 per day
Teenage boys = between 2400-2800 per day
More active = girls about 2500-2800…..boys about 3000-3500
Adults = about 2000 per day
Trying to lose weight = cut out 500 calories per day to lose 1 lb per week
Fuel for your Body
The nutrients you eat act like fuel for your body.
Getting the proper nutrients that your body needs also helps prevent chronic diseases such as heart disease, certain cancers, diabetes, and stroke.
Essential Nutrients
Carbohydrates- teenagers about 55 percent of calories; adults about 50 percent of calories Proteins- between 10-20 percent of daily caloriesFats- between 20-30 percent of daily caloriesVitaminsMineralsWater
Carbohydrates
4 calories per gramShould make up about 50% of total calories.Simple Carbohydrates- sugars– Fruits (fructose)– Soda– Candy– Milk (lactose)
Complex Carbohydrates- starches– Breads– Beans– Pastas
Are Carbohydrates Bad??
No……complex carbs.= Energy
Too many Carbs. = excess body fat
Proteins
4 calories per gram
Should make up about 20% of total calories.
Builds, maintains muscle, bone, etc.
Examples:– Chicken– Fish– Eggs
Fats
9 calories per gramShould make up about 30% of total calories.Saturated vs. Unsaturated– Saturated….solid at room temperature- examples: fat on
meat, coconut oil– Unsaturated….liquids or oils at room temp.- examples:
vegetable oils, nuts, and seeds
Average teenage girl needs 66 grams of fat daily grams of fat dailyAverage teenage boy needs 84 grams of fat daily grams of fat daily
Vitamins and Minerals
Vitamin D is the only vitamin manufactured by the body
How can we tell if we are getting the proper balance of nutrients??– Key thing to remember: MAKE YOUR
PLATE COLORFUL! (and Skittles do not count!)
Now That is Colorful!!!
Water
Carries nutrients to and transports waste from your cells
Your body uses about 10 cups of water a day…..if you sweat, you use more.
Need to drink 6-8 8 oz. glasses of water each day…..that is about 48-64 ounces of water each day.
Eating Right When Eating Out
Watch your portions
Pay attention to how foods are prepared
Add fresh vegetables and fruits
Go easy on toppings
Don’t drink your calories
Reading a Nutrition Label
Look at:– Calories– Serving Size- single serving size and
servings per container/bag/etc.– Proteins– Carbohydrates– Sugars– Fats
Food Safety
Keep cold foods cold
Keep hot foods hot
Don’t keep foods in the temp. danger zone (40-140 degrees F) for more than 4 hours
Conclusion
Watch your portions!!!!
Make your plate colorful!!!!
Drink plenty of water!!!!
Exercise!!!!!
Questions??