Nutrition UnitHealth 2

Why Nutrition Matters

Nutrition – The process by which your body takes in and uses food

The food you eat plays a significant role in your total health

Your body relies on food to provide it with nutrients – substances in food that your body needs to grow, to repair itself, and to supply you with energy

What is a CALORIE???

The energy your body receives from food is measured in calories

A calorie is a unit of heat used to measure the energy your body uses and the energy it receives from food

The calories in the food you eat provide the energy your body needs for daily/lifelong activities

What Influences your food choices?Choosing the right foods in the right amounts

will give your body the nutrients it needs for healthy growth and development

People eat for 2 reasons: hunger and appetiteHunger – is the natural physical drive to eat

prompted by the body’s need for foodWhen you are hungry, you may feel lightheaded or tired

Appetite – is the psychological desire for food Example – the smell of cookies baking tempts you to eat

them, even if you are full

Foods and Emotions

Sometimes, people eat in response to an emotional need

StressedFrustratedLonely or sad

• Can lead to your body not getting all the nutrients it needs because of loss of appetite

People may snack out of boredom or use food as a reward

Can lead to weight gain since you are eating when your body doesn’t need food

Some people “mindless eat” – which is snacking continuously while absorbed in another activity

Food and Your Environment

The people and things around you affect what you choose to eat. Environmental influences include :

Family and CultureFriends Time and MoneyAdvertising Group Discussion – Why do advertisers want to

influence your food choices? Journal Writing – Write a paragraph describing why it’s

important for schools to offer students healthful food choices

Review

Name 3 health problems that good nutrition can help you avoid?

What is the difference between hunger and appetite

Identify 2 emotions that influence eating when someone isn’t hungry

Giving Your Body What It Needs

Everything you eat contains nutrients.Nutrients provide specific roles in

maintaining your body functionsYour body uses nutrients in many ways:

As an energy sourceTo heal, and build and repair tissueTo sustain growthTo help transport oxygen to cellsTo regulate body functions

6 Types of Nutrients1. Carbohydrates2. Proteins3. Fats

Above provide energy

4. Vitamins5. Minerals6. Water

Above perform a variety of other functions

***Each gram of carbohydrate or protein provide 4 calories of energy

***Each gram of fat provides 9 calories

Carbohydrates

Starches and sugars found in foods, which provide your body’s main source of energy

Most nutritionists recommend getting 45% to 65% of your daily calories from carbs.

3 types of Carbohydrates:Simple – sugars such as fructose (found in fruits) and

lactose (found in milk)Complex – starches, long chains of sugars linked

together (grains bread, pasta, beans and potatoesFiber – a tough complex carb. that the body cannot

digest (fruits, veggies, whole grains, and products made from whole grains, nuts, seeds, and legumes

Role of Carbohydrates

The body uses carbs by breaking them down into their simplest forms

Most carbs you consume are turned into simple sugar called glucose

Glucose can be stored in your body’s tissue and used later during periods of intense activity

Benefits of Fiber

Although the body cannot digest fiber, it plays an important role by aiding in digestion and reducing the risk of disease

Experts recommend eating 26 grams of total fiber daily for teen girls (14-18) and 38 grams for teen boys

Proteins

Are nutrients the body uses to build and maintain its cells and tissues.

Made up of chemicals called amino acidsThe body uses about 20 amino acids that are

found in foods You produce all but 9…these are called essential amino

acids because your body must get them from food

Foods high in proteinMeat, eggs, soy, grains, nuts, seeds, legumes and dairy

products

The Role Of Proteins

Protein is the basic building material of all your body cells

Muscles, bones, skin, and internal organs are all constructed of protein

Helps your body grow during childhood and adolescence

The protein hemoglobin in your red blood cells carries oxygen to all your body cells

Proteins may also function as hormones

Fats

Most of what you hear about fats is how to avoid them…

Does this mean you shouldn’t eat any fat at all?

No. Your body needs a certain amount of fat to function properly. You can, however, choose healthier fats

Types Of Fat

Unsaturated Fats – vegetable oils, nuts, and seeds tend to contain larger amounts of unsaturated fats

Saturated Fats – found mostly in animal-based foods (meat and dairy)

Trans Fat – These fats are formed by a process called hydrogenation (causes veg. oil to harden)

Found in margarine, many snack foods, and packaged baked goods

Can raise your total blood cholesterol level, which increases your risk for heart disease

The Role Of Fats

Fats provide a concentrated form of energyVery important in brain development, blood

clotting, and controlling inflammationAlso help maintaining healthy skin and hairAlso absorbs and transports fat-soluble

vitamins (A,D, E and K) through the bloodstream

Roles Of Fat Cont.

Calories from fats that your body does not use are stored as body fat

Body fat provides insulation for the bodyToo much body fat can lead to type 2 diabetes

and cardiovascular disease Consuming saturated fats can increase levels of

cholesterol – a waxy, fatlike substance in your blood

Excess cholesterol can build up in your arteries and cause heart disease (heart attack, stroke, etc.)

Other Nutrients Vitamins – are compounds found in food that

help regulate many body processes Water Soluble Vitamins – dissolve in water and pass easily

into bloodstream…unused are removed by kidneys (vitamins C, folic acid, and B vitamins)

Fat Soluble Vitamins – Stored in body fat for later use (vitamins A, D, E, and K)

Minerals - are elements found in food that are used by the body

Body doesn’t produce minerals – you must get them from food

Calcium – very important mineral – promotes bone health – can prevent osteoporosis

Nutrients Cont.

Water – is essential for most body functionsMoving food through the digestive systemDigesting carbs. and proteinTransporting nutrients and removing wastesStoring and releasing heatCooling the body through perspirationCushioning the eyes, brain, and spinal cordLubricating the joints

Teen girls need about 9 cups of fluids a dayTeen boys need about 13 cups of fluids a dayDrinking water prevents dehydration. If you feel thirsty –

you have waited too long to take in fluids

Healthy Food GuidelinesNo time for breakfast?

Ever since she started high school, Tina never seems to have enough time for breakfast. Homework keeps her up late, so when she wakes up the next morning, she barely has time to get dressed and catch the bus. Most mornings in class, she feels weak and sluggish, and by lunchtime she’s ravenous. Tina wants to find the time to eat breakfast so she has more energy throughout the day

Pretend you are Tina. In a paragraph, write out a plan to fit breakfast into your busy schedule

Guidelines for Eating Right and Active Living

The Dietary Guidelines for Americans are a set of recommendations about smart eating and physical activity for all Americans

Developed by the U.S. Department of Agriculture and the Department of Health and Human Services

They provide science-based advice for healthful eating and information on the importance of active living

Can be summed up in 3 key guidelines• Make smart choices from every food group• Find your balance between food and activity• Get the most nutrition out of your choices

Making Smart Choices

Choosing a variety of foods from each food group will provide all the nutrients your body needs.

5 major food groupsGrainsVegetablesFruitsMilkMeats and Beans

What’s On Your Plate???

Show the size of foods that should take up your plate space…

Now lets take a look at what “real” portion sizes look like…

http://www.youtube.com/watch?v=yDbocZ438f0

Hungry after school???

Try these sensible snacks:Fresh fruitCut-up veggies, such as carrots and celeryString cheeseUnsalted nutsAir-popped popcornFat-free yogurt

Eating Out…

And eating right – Making healthful food choices is just as

important when you eat away from home,• Watch portion sizes• Pay attention to how foods are prepared• Add fresh vegetables and fruits• Go easy on toppings• Don’t drink your calories

Nutrition Labels and Food Safety

Whenever you buy a package of food, it has a label that tells you about the nutritional value of what’s inside.

Also lists the ingredients that were used to prepare the food

Food labels also listThe name of the productThe amount of food in the packageThe name and address of the company that makes,

packages, and distributes the productThe Nutrition Facts panel, which provides information

about the nutrients found in the food

Ingredient List

Appears on a label in descending order by weights

Food additives – substances added to a food to produce a desired effect

• May be used to keep food fresh for a longer period of time

• To boost its nutrient content • To improve its taste, texture, or appearance

***2 major food additives – aspartame and olestra

Labels and nutritional claims

Free – the food contains none, or an insignificant amount of a given component

Low – Low fat foods for example must have 3 grams of fat or less

Light – Must contain 1/3 fewer calories, ½ the fat, or ½ the sodium of the original version

Reduced – The food contains 25% fewer calories or 25% less of a given nutrient that its original version

High – Food provides at least 20% of the daily values for a vitamin, mineral, protein or fiber

Good Source Of – Food provides 10-19% of the daily values for a vitamin, mineral, protein or fiber

Healthy – must be low in fat and saturated fat and contain limited amounts

Organic Food Labels

USDA OrganicFoods labeled with organic are produced

without the use of certain agricultural chemicals such as, synthetic fertilizers or pesticides

Also cannot contain genetically modified ingredients or be subjected to certain types of radiation

Food Safety

Handling food carefully can help you avoid foodbourne illnesses and other hazards

Foodbourne illness – AKA food poisoning Food can contain pathogens or disease-causing

organisms Most common are Salmonella, E. Coli and a group

of viruses known as the Norwalk and Norwalk-like viruses

Common symptoms include cramps, diarrhea, nausea, vomiting and fever

Keeping Food Safe To Eat

Pasteurization – is treating a substance with heat to kill or slow the growth of pathogens

Cross-contamination – the spreading of pathogens from one food to another Separate foods that carry pathogens (raw meat,

poultry, seafood, and eggs)Cook to a high enough temperature to kill

pathogens Chill – refrigeration slows the growth of harmful

bacteria

Food Sensitivities

Can make some foods dangerous to eatFood Allergy – is a condition in which the body’s

immune system reacts to substances in some foods

Milk, eggs, peanuts, tree nuts, soybeans, wheat, fish, and shellfish

The symptoms of allergies vary from mild to life-threatening

Skin irritations (rashes, hives, or itching)Gastrointestinal Symptoms (nausea, vomiting, or

diarrhea)Anaphylaxis – most dangerous symptom – throat swells

up and the heart has difficulty pumping

Food Sensitivities Cont.

Food intolerance – a negative reaction to food that doesn’t involve the immune system (more common than a food allergy)

Lactose Intolerance – most common – occurs when a person’s body doesn’t produce enough of the enzyme needed to digest lactose, the sugar found in milk

May experience gas, bloating, and abdominal pain

Your Energy Balance

Metabolism – the process by which the body breaks down substance and gets from food (converts the food you eat into fuel)

It takes about 3,500 calories to equal 1 pound of body fat

Thus, if you consume 500 fewer calories than you use every day, you will lose 1 pound per week

Body Mass Index (BMI)

BMI – a measure of body weight relative to height

Overweight – heavier than the standard weight range for your height

Obese – having an excess of body fatUnderweight – below the standard weight range for

your height

Healthful Way to Lost Weight Choose nutrient-dense foods – fruits, veggies, and

whole grains supply nutrients with fewer caloriesWatch portion sizes – stick to recommended portion

sizes for each major food groupEat fewer food that are high in fats and added sugars

– these add calories without many nutrientsEnjoy your favorite foods in moderationBe activeTone your muscles – muscle tissue takes more

calories to maintain than fat Stay hydrated

Healthful Way to Gain Weight

Select foods from the 5 major food groups that are higher in calories

Choose higher-calorie, nutrient-rich foods (nuts, dried fruits, cheese, avocados)

Eat nutritious snacks – enjoy more often to increase daily calorie intake

Get regular physical activity – since you are increasing your calorie intake, exercise will make sure you gain muscle rather than fat