Nutrition and Your Health

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Chapter 5 Nutrition and Your Health
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Lesson 1 Food in Your Life. Why Do You
Eat? Nutrients-substances in food that your body
needs to function properly to grow, to repair
itself, and to supply you with energy.
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Eating habits stem from -physical need for food,
and -psychological desire for food. Learning to
recognize the difference between the two will
help you make more healthful food choices.
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Your Bodys Physical Need for Food. Most basic
reason for eating is physical. Hunger-natural
drive (inborn response) that protects you from
starvation.
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Your Minds Desire for Food Appetite-a desire,
rather than a need to eat. Appetite is a learned
response.
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Number of environmental factors that influence
your food choices 1. Culture-your surroundings,
your ethnic background, religious
beliefs. 2. Family and Friends-as a child most
influence came from family. Now most from
friends.
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3. Advertising-many people believe everything
that they hear on TV or read in a newspaper.
Millions of dollars are spent on powerful
persuasion. 4. Time and Money-todays busy
lifestyles cause people to want something that
they can cook and eat quickly.
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5. Emotions-boredom, stress, depression. Eat or
not able to eat when you are upset.
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YOUR EATING HABITS Eating is linked to six out of
ten leading causes of death in the United States,
including heart disease, stroke, and
cancer. WHY???
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Many people are unable to distinguish between
appetite and hunger. They eat past the point of
being full.
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Nutrition Throughout Your Life Nutrition-the
process by which the body takes in and uses food.
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Good Nutrition -have energy -stay mentally
alert -feel and look your best -prevent chronic
diseases (heart disease, cancer, diabetes,
strokes)
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Lesson 2 Nutrients Carbohydrates, Proteins,
and Fats
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Carbohydrates-starches and sugars found in food.
Bodys preferred source of energy. 55-65 of
daily calories should come from carbohydrates. (4
calories per gram) Two Types -Simple
carbohydrates-sugars -Complex
carbohydrates-starches
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Fiber-found in the tough, stringy part of
vegetables, fruits, and other grains. Special
form of complex carbohydrates. Helps moves waste
through the digestive system.
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Protein-materials that help build and maintain
body tissues. (4 calories per gram) Two
types -complete protein-contain all amino
acids that body needs. -incomplete protein-lacks
some of the essential amino acids.
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Fats-a type of lipid that does not dissolve in
water. ( 9 calories per gram) Two
types -Saturated-holds all the hydrogen atoms it
can. Usually solid at room temperature. High
intakes associated with the risk of heart
disease.
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-Unsaturated-missing one or more pairs of
hydrogen atoms. Usually a liquid at room
temperature. Associated with reduced risk of
heart disease.
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Role of Fats -carry vitamins into your blood -add
flavor to food -satisfy hunger Body
Fat -cushions/protects vital organs -insulates
your body
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Lesson 3 Nutrients Vitamins, Minerals and Water
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Vitamins-compounds that help regulate many vital
body processes, including the digestion,
absorption, and metabolism of other
nutrients. Micronutrients-needed in small
amounts.
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Two Kinds of Vitamins Water soluble-dissolve in
water. (Vitamins C, B) Fat Soluble-absorbed and
transported by fat. (Vitamins, A,D,E, K) Excess
buildup of these vitamins can have a damaging
effect on body.
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Example of Vitamins
Vitamin C-protects against infection Vitamin
D-use of calcium Vitamin K-essential for blood
clotting
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Minerals
Inorganic substances that the body CANNOT
manufacture but that act as catalysts, regulating
many vital body processes.
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Important Minerals for Teens
Iron-essential for hemoglobin in blood
Calcium-helps develop and maintain bone
structure, muscle contraction, and blood clotting
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Sodium, Chloride, Potassium electrolytes-become
electrically charged when in a solution
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Water
MOST IMPORTANT NUTRIENT
Makes up greatest percentage of body. Regulator,
Lubricates joints and membranes. Swallow and
digest food. Eliminates waste. Prevents
overheating.
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Lesson 4 Guidelines for a Healthy Eating Style
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Recommended Dietary Allowances (RDA)
Amount of nutrients that will prevent
deficiencies and excess in most healthy people.
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Dietary Guidelines for Americans
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1. Eat a variety of food.
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Food Guide Pyramid-graphic tool for expressing
the dietary guidelines.
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2. Balance Food with Physical Activity
-Get rid of sedentary lifestyle. -Control body
fat, not necessarily weight. -All calories add
up, no matter what their source.
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3. Choose plenty of grain, produce, vegetables,
and fruit.
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4. Choose an eating style low in fat, saturated
fat, and cholesterol.
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5. Choose an eating style moderate in sugars.
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6. Choose an eating style moderate in salt and
sodium.
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Develop a healthful eating pattern.
-Variety -Moderation -Balance
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Lesson 5 Being a Smart Food Consumer
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Nutritional Facts Panel found on almost all food
packages can help you judge whether or not a
product will meet your nutritional needs.
Nutrition label
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Nutrition Label Contains
-serving size
-servings per container
-calories per serving and calories from fat
-percentage of Daily Value of nutrients
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Almost all foods MUST have an Ingredient
List-list of ingredients in the product. Listed
by weight in descending order.
Ingredient in greatest amount listed first.
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Food Additives-substances added to food
intentionally to produce a desired effect.
Add nutrients, give flavor, maintain texture,
give color, lengthen storage live.
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Enriched-food in which nutrients that were lost
in processing have been added back.
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Fortification-addition of nutrients that are NOT
normally present.
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Other Nutritional Terms
1. Healthy-food is low in fat and saturated fat
and contains limited amounts of sodium and
cholesterol. 2. Lite-calories have been
reduced. 3. Less-product contains 25 less of a
nutrient or calories of a comparable food.
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4. Free-product contains no amount or slight
amount of fat, cholesterol, sodium, sugar, and/or
calories. 5. Fresh-food is raw, unprocessed
contains no preservatives. 6. Natural-meat and
poultry only. Food is minimally processed with no
artificial or synthetic ingredients.
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Open Dating
Expiration Date last date you should USE the
product. Freshness Date last date a food is
THOUGHT to be fresh. Pack Date the date on
which the product was PACKAGED. Sell Date last
date the product should be sold
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Unit Pricing
Strategy for recognizing the relative cost of a
product based on the cost of a standard unit such
as an ounce or gram. Ex. 8 oz. Can for .88 vs.
12 oz. Can for 1.07.