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TRANSCRIPT
Chapter 10
The Importance of Nutrition
Vocabulary
Nutrition – process by which your body takes in food and uses it.
Nutrients – substances in food that your body needs to grow, repair itself, and supply you with energy.
Calorie – unit of heat used to measure energy your body uses and the energy it receives from food.
Hunger – physical drive to eat, prompted by the body’s physical need to eat.
Appetite – psychological desire for food.
Influences on Food Choices
Family and culture
Friends
Time and money
Advertising
6 Basic Nutrients
Carbohydrates
Fats
Protein
Vitamins
Minerals
Water
Nutrient Functions
Provide energy
Grow, repair, maintain body tissue
Maintain metabolic functioning
Provide heat, insulation, lubrication
Utilize other nutrients
Carbohydrates (45-65%)
Starches and sugars found in foods, which provide your body’s main source of energy.
Fiber – tough complex carbohydrate that the body cannot digest. – (Helps move waste through the digestive
tract)
Types of Carbohydrates
Complex – starches
– Bread
– Pasta
– Beans
– Potatoes
Simple – sugars – Fructose
– Lactose
– Honey
– Maple Syrup
Protein (10-15%) Nutrients the body uses to build and
maintain its cells and tissues.
– Protein helps your body grow during
childhood and adolescence.
– Muscles, ligaments, tendons, and all body
cells
Types of Protein
20 Amino Acids found
in food
– 9 essential
– 11 nonessential
Complete – contain
all 9 essential amino
acids
– Animal sources
– Meat, eggs, dairy
Incomplete – do
NOT contain all 9
essential amino acids
– Plant sources
Fats (25-35%)
Unsaturated – plant-based foods
Saturated – animal-based foods
Trans fats – formed by hydrogenation.
– stick margarine, snack foods, packaged
baked goods
Cholesterol – fatty, fatlike substance
HDL – High-density
lipoproteins
– Good cholesterol
– Move quickly
LDL – Low-density
lipoprotein
– Bad cholesterol
– Move slowly
Vitamins Compounds found in food that help regulate
many body processes.
Fat-soluble – stored in fat cells (4 – know them)
Water-soluble – dissolve in water
– See Figure 10.6 on pg. 263
Minerals
Elements found in food that are used by the body
Body cannot produce them, must obtain them through food.
– See Figure 10.7 on pg. 264
Healthy Guidelines
• Dietary Guidelines for Americans – set of recommendations about smart eating and physical activity for all Americans
• MyPyramid – interactive guide to
healthful eating and active living.
– Mypyramid.gov (Be familiar with website)
Smart Habits
• Eat a variety of fruits and vegetables.
• Lean protein
• Limit high-fat foods
• Eat breakfast everyday
• Sensible snacks
• Eat right when eating out.
• Be physically active everyday
Food Labels
Where to Start!
Serving Size – Amount people would typically eat
Serving/container – How many servings are in the entire package.
Calories – How many calories are in 1 serving.
Calories From Fat – Amount of calories per serving that come from fat
Reading Ingredients
Ingredients include all substances that go into making a food product.
They are listed in order from greatest to
least.
First ingredient listed is what there is the most of
in that food product. Last ingredient is the substance there is the least of
Example
Food Label Information
Food Additives – substances
intentionally added to foods to produce
desired effects.
(Enhance flavor, preservatives, coloring)
Be aware of sugars. Most people do not
realize all the sugars in foods. (words
ending in “ose”)