Nutrition Chapter 5

1
NutritionChapter 5
2
Lesson 1 I. Nutrition During the Teen Years
A.) The Importance of Good Nutrition 1.)
Nutrition process by which the body takes in and
uses food. 2.) Calories units of heat that
measure the energy used by the
body and the energy that foods supply to the
body. a.) fuels everything you do from
playing basketball to talking 3.) Nutrients
substances in food that your body needs to grow,
repair itself, and to supply
you with energy   a.) making
healthy food choices will provide the body with
nutrients to look good and perform
at peak B.) What Influences Your Food
Choices? 1.) Hunger a.) hunger- an
unlearned, inborn response, is a natural
physical drive that protects you from
starvation. b.) nerves signal the brain
that your body needs food. c.) walls of
stomach stretch and nerve endings are no longer
stimulated.  
3
2.) Appetite a.) appetite
a desire, rather than a need, to eat
b.) many factors influence food choices
and eating habits, including
emotions and environment. 3.) Food and
Emotions a.) food used to meet emotional
needs, relieve tension,
boredom or for reward b.) recognizing
when emotions are guiding food choices can
help break patterns and
improve eating habits. 4.) Food and Your
Environment a.) Family, friends and peers
eating habits were shaped
growing up when adults planned meals.
b.) Cultural and ethnic background--example--beans
tortillas c.) Convenience and cost-
example--microwavable foods d.)
Advertising-examples--commercials, billboards
C.) Nutrition Throughout the Life Span 1.)
Adolescence- fastest periods of growth a.)
healthy eating provides nutrients needed for
growth and
development, keeps you mentally alert and look
your best. b.) Healthful and balanced
eating plan helps prevent 1.)
unhealthy weight gain 2.) obesity
3.) type 2 diabetes 4.)
life-threatening conditions
4
Lesson 2 I. Carbohydrates starches and sugars
present in foods 1.) bodys preferred source
of energy. 2.) provides four calories per
gram. 3.) classified as simple or complex.
4.) recommend 55 to 60 percent of daily calories
come from carbohydrates. A.)
Simple and Complex 1.) Simple
carbohydrates- sugars a.) fructose and
lactose, which occur naturally. b.) sucrose-
sugar added to manufactured foods. 2.)
Complex--starches a.) found in
whole grains, seeds, nuts, legumes (beans), and
tubers (potatoes)
b.) body must break down complex
carbohydrates into simple carbohydrates
before it uses them for energy.
5
B.) Role of Carbohydrates 1.)
body converts carbohydrates into glucose.
2.) glucose simple sugar that is the bodys
main source of energy
3.) glucose stored in the liver and muscles as
glycogen. 4.) glycogen converted back
to glucose when energy is needed. 5.)
excess glycogen stored as body fat. C.)
Fiber an indigestible complex carbohydrate
1.) found in vegetables, fruits, and whole
grains 2.) can't be digested and used
as energy. 3.) helps move waste
through digestive system and helps prevent
constipation 4.) enough
fiber reduces risk of heart disease
5.) eat 20 to 35 grams per day.  
6
II.) Proteins nutrients that help build and
maintain body cells and tissues
1.) made of chains called amino acids.
2.) the body makes all but 9 of 20 amino acids.
3.) 9 are called essential amino acids
(your body cannot make them) 4.) 4
calories per gram. A.) Complete and
Incomplete Proteins 1.) Complete
a.) contain amounts of all 9 essential amino
acids. b.) animal product such as fish,
milk, yogurt 2.) Incomplete
a.) lack one or more of the essential amino
acids. b.) sources beans, peas, nuts
B.) Role of Protein 1.) body
builds new cells and tissues from amino acids in
protein. 2.) replaces damaged or
worn out cells throughout life. 3.)
body uses proteins to make enzymes, hormones, and
antibodies.
4.) supplies body with energy.    
7
III.) Fats type of lipid that is a fatty
substance that does not dissolve in water
1.) provides twice as much energy as
carbohydrates. 2.) 9 calories per gram.
3.) building blocks are fatty acids
4.) fatty acids called saturated or unsaturated
A.) Saturated and Unsaturated Fatty Acids
1.) Saturated holds all of the
hydrogen atoms it can a.)
solid at room temperature b.) animals and
tropical fats have highest proportions of
saturated fats. c.)
sources beef, pork, egg yolk, and dairy foods
2.) Unsaturated has at least one
unsaturated bond a.) most vegetable fats
olive oil, corn oil, soybean oil. b.)
usually liquid at room temperature. c.)
association with reduces risk of heart disease.
8
B.) Role of Fats 1.)
transport vitamins A, D, E and K.
2.) aids in growth and healthy skin.
3.) adds flavor and texture to food and satisfies
hunger 4.) high in fats--high in
calories 5.) eat moderately 20 to
30 percent of total caloric intake. C.)
Role of Cholesterol 1.)
cholesterol a waxy lipid-like substance that
circulates in blood
2.) body uses small amounts to make cell
membranes and nerve tissue
and to provide vitamin D and bile.
3.) excess blood cholesterol is deposited in
arteries 4.) high cholesterol can
be heredity and levels rise with age
5.) Reduce chronic heart disease by eating diet
low in saturated fats and
cholesterol  
9
IV.) Vitamins compounds that help regulate many
vital body processes, including
digestion, absorption, and metabolism of
other nutrients 1.) classified as either
water or fat soluble. 2.) water
soluble a.) dissolve in water and pass easily
into blood stream during digestion. b.)
need to replenish daily. 3.) fat
soluble a.) absorbed, stored and transported in
fat. b.) stored in fatty tissue and the liver
and kidneys excess of
vitamins can be toxic V.) Minerals substances
that the body cannot manufacture but are
needed for forming healthy bones and teeth and
for regulating many vital body
processes VI.) Water 1.) vital for every
body function. 2.) transports other
nutrients and carries wastes from cells.
3.) enables you to swallow and digest foods.
4.) water maintains normal body temperature
5.) drink at least 8 cups a day. 6.)
best sources plain water, milk, and juice
10
Lesson 3 I.) Dietary Guidelines for Americans
a set of recommendations for healthful
eating and active living 1.) broken into
three categories 2.) following ABCs will
ensure variety, balance and moderation 3.)
lowers risk of chronic disease A.) Aim for
Fitness 1.) Aim for a healthy weight
a.) determine healthy weight for your age and
height 2.) Be physically active each
day a.) include at least 60 minutes each day
B.) Build a Healthy Base 1.) Make
your food choices carefully a.) eat
recommended number of daily servings from the
food groups
2.) Choose a variety of grain products,
especially whole grains a.) whole grains are
rich in carbohydrates, vitamins and fiber.
3.) Choose a variety of fruits and
vegetables daily a.) rich in vitamins and
minerals as well as fiber b.) helps protect
against chronic disease 4.) Keep food
safe to eat a.) cook food thoroughly,
refrigerate perishable foods and
wash hands before and after handling foods
11
C.) Choose Sensibly 1.) choose
diet low in saturated fat and cholesterol and
moderate in total fat.
a.) no more than 30 of daily calories from
fat. b.) eating less saturated fat reduces
risk of cardiovascular
disease. 2.) choose beverages and
foods to moderate your intake of sugars a.)
moderate intake by learning to identify added
sugars b.) balance added sugar with less
added sugars c.) limit intake of food with
added sugar but few other nutrients d.)
choose fresh fruits or canned fruits  
3.) choose and prepare foods with less salt
a.) sodium is essential mineral it helps
transport nutrients into
your cells and helps move wastes out. b.)
read how much sodium per serving D.) Season
foods with herbs and spices a.) ask
foods to be prepared with reduced amounts of
salt b.) taste foods before salting
them c.) choose fruits and
vegetables E.) Healthful Eating Patterns
1.) variety, moderation and balance are
foundation of healthy eating
plan 2.) don't deprive yourself of
favorite foods
12
Lesson 4 I.) Nutrient Labeling A.)
Ingredients List 1.) listed by weight
in descending order, with greatest amount listed
first B.) Food Additives
1.) substances intentionally added to
food to produce a desired effect
2.) used to enhance foods flavor,
color, or lengthen storage life C.) Sugar
and Fat Substitutes 1.) diet drinks
contain aspartume, essentially calorie free
2.) olestra, fat replacement in chips II.)
Product Labeling A.) Nutrient Content
1.) Light or Lite--- calories reduces by
1/2, fat or sodium reduced
by 50 2.) Less---food contains 25
less calories. 3.) Free- no fat,
cholesterol, sodium, sugar, or calories.
4.) More---contains 10 more vitamin,
mineral, protein or fiber. 5.) High,
Rich in, Excellent source---contains 20 more of
a vitamin, mineral, protein
or fiber. 6.) Lean- has less than 10
grams of total fat, less than 4 grams of
saturated fat, and less than 95 mg of cholesterol
per 3oz.
13
B.) Open Dating help make decisions about
foods safety. 1.) expiration date-
last day you should use the product
2.) freshness date last day the food is
considered fresh 3.) packing date
date the food was packaged 4.) sell
by date last day the product should be
sold III.) Food Sensitivities A.) Food
Allergies 1.) is a condition in
which the bodys immune system reacts to
substances in some foods
2.) Allergies to peanuts, wheat, and shellfish
are common. 3.) blood test can
determine allergies. B.) Food
Intolerances 1.) a negative reaction
to a food or part of food caused by a
metabolic problem, such as the inability
to digest certain parts of
certain foods or food components 2.)
some intolerances are hereditary- inability to
digest lactose in milk.  
14
IV.) Foodborne Illness 1.) results from
eating food contaminated with pathogens
2.) cant be seen, smelled, or tasted A.)
Causes or Symptoms of Foodborne Illness 1.)
bacteria and viruses cause most common foodborne
illnesses. 2.) food may be
contaminated with pathogens spread by an
infected person 3.) Animals raised
for food may harbor disease causing organisms
in their tissues. a.)
pasteurization the process of treating a
substance with heat
to destroy or slow the growth of pathogens
4.) Symptoms a.) include nausea,
vomiting, diarrhea, and fever b.) more
serious for older adults and younger children
B.) Minimizing risks of foodborne illness
1.) most cases occur in the home on kitchen
surfaces, cooking and
serving dishes and eating utensils.
15
V.) Food Safety Education A.) Clean
1.) cross contamination the spreading of
bacteria or other pathogens
from one food to another 2.) wash
all surfaces thoroughly B.) Separate
1.) separate raw meat, seafood and poultry
from other items in shopping
carts. 2.) use separate cutting
boards C.) Cook 1.) cook at
safe temperature, 160 for ground beef, 170 for
roasts and poultry and 145
for fish 2.) do not eat raw meats
or eggs D.) Chill 1.) cold
temperatures slow the multiplication of
bacteria. 2.) refrigerate or freeze
leftovers within two hours after a meal.
3.) divide leftovers inot small shallow
containers. 4.) defrost foods in
the refrigerator 5.) dicard foods
that have been sitting out for two hours