Nutrition and Your Nutrition and Your HealthHealth

Ch. 5Ch. 5

Nutrition During the Teen YearsNutrition During the Teen Years

NutritionNutrition-- the process by which the the process by which the body takes in and uses foodbody takes in and uses food•• Enhances quality of life and helps Enhances quality of life and helps

prevent disease.prevent disease.

Nutrition During the Teen Years Nutrition During the Teen Years cont.cont.

CaloriesCalories-- the units of heat that the units of heat that measure the energy used by the measure the energy used by the body and the energy that foods body and the energy that foods supply to the body.supply to the body.•• Fuel for the bodyFuel for the body

NutrientsNutrients-- substances in food that substances in food that your body needs to grow, to repair your body needs to grow, to repair itself, and to supply you with energyitself, and to supply you with energy

Influences on your food choicesInfluences on your food choices

HungerHunger-- natural physical drive that natural physical drive that protects you from starvationprotects you from starvationAppetiteAppetite-- desire, rather than a need, desire, rather than a need, to eat.to eat.

Food and EmotionsFood and Emotions

Do you eat more or less when you Do you eat more or less when you feel stressed, frustrated, or feel stressed, frustrated, or depressed?depressed?Some people eat when they are Some people eat when they are bored, rewarding themselves after bored, rewarding themselves after reaching a goalreaching a goalSome do not eat when they are Some do not eat when they are emotional and are missing out on emotional and are missing out on nutrients. nutrients.

Food and your EnvironmentFood and your Environment

Family, friends and peersFamily, friends and peersCultural and ethnic backgroundCultural and ethnic backgroundConvenience and costConvenience and costAdvertisingAdvertising

Nutrition during your life spanNutrition during your life span

Good nutrition is essential Good nutrition is essential throughout the life span, but throughout the life span, but especially during adolescenceespecially during adolescence•• Fastest periods of growth youFastest periods of growth you’’ll ll

experienceexperience

NutrientsNutrients

CarbohydratesCarbohydrates-- the starches and the starches and sugars present in foodssugars present in foods•• 4 cal. Per gram4 cal. Per gram•• Simple Simple carbscarbs-- sugarssugars•• Complex Complex carbscarbs-- starchesstarches•• Recommend 55 to 60 percent of you Recommend 55 to 60 percent of you

daily caloric intakedaily caloric intake-- mainly complex mainly complex carbscarbs

Nutrients cont.Nutrients cont.

Body converts Body converts carbscarbs to glucose which the to glucose which the body uses as fuelbody uses as fuelExcess glucose is stored in the body as Excess glucose is stored in the body as glycogen. Excess glycogen is stored as glycogen. Excess glycogen is stored as bodyfatbodyfatFiberFiber--an indigestible complex an indigestible complex carbohydratecarbohydrate•• Helps move waste through digestive systemHelps move waste through digestive system•• Eat 20Eat 20--35 grams each day35 grams each day

Nutrients cont.Nutrients cont.

ProteinProtein--nutrient that help build and nutrient that help build and maintain body cells and tissuesmaintain body cells and tissues

Body can manufacture all but 9 of the 20 amino Body can manufacture all but 9 of the 20 amino acids. These 9 are called acids. These 9 are called essential amino acidsessential amino acidsComplete proteins contain all 9 of the essential amino Complete proteins contain all 9 of the essential amino acidsacidsIncomplete proteins lack one or more of the essential Incomplete proteins lack one or more of the essential amino acidsamino acidsProtein consumption is essential during major growth Protein consumption is essential during major growth periods (Infancy, childhood, adolescence and periods (Infancy, childhood, adolescence and pregnancy)pregnancy)

Nutrients cont.Nutrients cont.

Lipids (Fat)Lipids (Fat)-- a fatty substance that a fatty substance that does not dissolve in waterdoes not dissolve in water

9 cal/gram or twice the energy as 9 cal/gram or twice the energy as carbscarbs and and proteinproteinEat no more than 20 to 30% of daily caloric Eat no more than 20 to 30% of daily caloric intakeintakeTransport vitamins in your bloodTransport vitamins in your bloodFlavor and texture foodFlavor and texture food

Nutrients cont.Nutrients cont.

Saturated fatSaturated fat-- holds as many holds as many hydrogen atoms it can.hydrogen atoms it can.

““BadBad”” FatFatSolid at room temp.Solid at room temp.

Unsaturated fatUnsaturated fat-- one hydrogen atomone hydrogen atom““GoodGood”” FatFatLiquid at room tempLiquid at room temp

Nutrients cont.Nutrients cont.

CholesterolCholesterol-- circulates blood and circulates blood and used to build cell membranes, nerve used to build cell membranes, nerve tissue, hormones, vitamin D, digest tissue, hormones, vitamin D, digest fatsfats

Excess cholesterol is deposited in arteries Excess cholesterol is deposited in arteries including heart arteriesincluding heart arteries

Nutrients cont.Nutrients cont.

•• VitaminsVitamins-- compounds that help regulate compounds that help regulate many vital body processes, including many vital body processes, including digestion, absorption, and metabolism digestion, absorption, and metabolism of other nutrientsof other nutrients

Water solubleWater soluble-- dissolve in water and pass dissolve in water and pass easily into the blood during the digestioneasily into the blood during the digestion

•• Body does not store theseBody does not store these

Fat solubleFat soluble-- absorbed and transported in fatabsorbed and transported in fat•• Stored in fatty tissue, liver and kidneysStored in fatty tissue, liver and kidneys•• Excess build up can be toxicExcess build up can be toxic

Nutrients cont.Nutrients cont.

MineralsMinerals-- substances that the body substances that the body cannot manufacture but that are cannot manufacture but that are needed for forming healthy bones needed for forming healthy bones and teeth and for regulating many and teeth and for regulating many vital body processesvital body processesWaterWater-- vital to every body function. vital to every body function. Transports nutrients to and carries Transports nutrients to and carries wastes from cellswastes from cells

Guidelines for Healthful EatingGuidelines for Healthful Eating

A:A: Aim for FitnessAim for Fitness•• Healthy weightHealthy weight•• Be physically active each dayBe physically active each day

B:B: Build a Healthy Base (Food Guide)Build a Healthy Base (Food Guide)•• Variety of grains, fruits and veggiesVariety of grains, fruits and veggies

C:C: Choose SensiblyChoose Sensibly•• A diet low in saturated fat and cholesterolA diet low in saturated fat and cholesterol•• Beverages and foods moderate in sugarBeverages and foods moderate in sugar•• Preparing food with less saltPreparing food with less salt

Old Food Guide PyramidOld Food Guide Pyramid

New Food Guide PyramidNew Food Guide Pyramid

The Importance of BreakfastThe Importance of Breakfast

Improves metal and physical Improves metal and physical performanceperformanceReduces fatigue later in the dayReduces fatigue later in the dayProven to help get better grades and Proven to help get better grades and miss less schoolmiss less schoolHelp maintain a healthy weightHelp maintain a healthy weightLess likely to overeat later on in the Less likely to overeat later on in the dayday

Nutrition LabelingNutrition Labeling

Ingredients ListIngredients ListFood AdditivesFood Additives-- substances intentionally substances intentionally added to food to produce a desired effect added to food to produce a desired effect Sugar and Fat substitutesSugar and Fat substitutes

Aspartame and fructose (sugar)Aspartame and fructose (sugar)Olestra (fat)Olestra (fat)

Product LabelingProduct Labeling

Nutrient Content ClaimsNutrient Content ClaimsLightLight-- Cal. Reduced by 1/3Cal. Reduced by 1/3LessLess-- 25% less nutrients or cal.25% less nutrients or cal.FreeFree-- No amount or insignificant amountNo amount or insignificant amountMoreMore-- 10% more of daily rec. value10% more of daily rec. valueHigh in, rich in or excellent source ofHigh in, rich in or excellent source of-- 20% 20% more of daily rec. valuemore of daily rec. valueLeanLean-- Less than 10g of total fatLess than 10g of total fat

Open datingOpen dating

Expiration dateExpiration date-- the last date you the last date you should use the productshould use the productFreshness dateFreshness date-- the last date a food the last date a food is considered to be freshis considered to be freshPack datePack date-- the date your food was the date your food was packagedpackagedSell by dateSell by date-- the last date the the last date the product should be soldproduct should be sold

Food SensitivitiesFood Sensitivities

Food allergyFood allergy-- the bodythe body’’s immune s immune system reacts to system reacts to substances in some substances in some foodsfoods