Nutrition

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Nutrition
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Motivation

• When you eat right, youre more likely to be
  healthy, look your best, and perform at your peak.

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Lesson overview

• Why do you need nutritious food?
• What influences your food choices?
• How can you get the nutrients you need?
• What are the six types of nutrients?
• What other substances may be in food?
• How can you use the Dietary Guidelines for
  Americans?
• How can you use food labels?
• What is vegetarianism?

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Quick Write

• Whats your idea of a healthful meal or snack?
  Create a menu for what you consider a day of
  healthful foods you would enjoy.

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Why do you need nutritious food?

• Eating well helps you look your best and perform
  at your peak.
• We eat to take in calories and nutrients.
• Caloriesunits of heat that measure the energy
  used by the body and the energy that foods supply
• Nutrientssubstances in food that your body needs

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Why do you need nutritious food? (contd)

• Nutritionthe process of using food to help your
  body have energy, grow, develop, and work
  properly
• Good nutrition is a main factor in good health.

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What influences your food choices?

• Appetite
• Hunger
• Emotions
• Family and friends
• Cultural background
• Food availability
• Time and money resources
• Advertising
• Knowledge of nutrition
• Personal preferences

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How can you get the nutrients you need?

• Individual nutrient needs depend on a persons
• Age
• Gender
• State of health
• Level of activity

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How can you get the nutrients you need? (contd)

• Nutrient deficiencya shortage of a nutrient
• Teens need more of most nutrients to support
  growth and satisfy energy needs.

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How can you get the nutrients you need? (contd)

• Most people in the United States get plenty of
  food but not enough nutrients.
• Lifestyles encourage foods high in fat and sugar.
• Eating low-nutrient, high-fat foods and
  overeating can lead to health problems.
• Nutritional knowledge and healthful eating habits
  defend against poor nutrition.

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What are the six types of nutrients?

• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Water

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What are the six types of nutrients?

• Carbohydrates
• Carbohydrates give the body energy.
• Simple carbohydrates (sugars)
• fruit, milk, honey, sugar added to some foods
• Complex carbohydrates (starches)
• breads, cereals, pasta, rice, potatoes, dry
  beans, corn, other starchy vegetables
• Carbohydrates should be 45 to 65 percent of daily
  calories.

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What are the six types of nutrients (contd)

• Proteins
• Proteins help the body build and repair itself
  and fight disease.
• Complete proteinsfound in foods from animal
  sources
• Meat
• Fish
• Poultry
• Eggs
• Milk
• Yogurt

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What are the six types of nutrients (contd)

• Incomplete proteinsfound in foods from plant
  sources
• Soybeans
• Nuts
• Peas
• Dry beans
• Vegetarians combine plant foods to make complete
  proteins.

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What are the six types of nutrients (contd)

• Fats
• Carry vitamins and promote healthy skin and
  normal growth
• Are high in calories
• Dont eat a lot of fat.

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What are the six types of nutrients (contd)

• Saturated fats are solid at room temperature.
• Found in animal and dairy products
• Butter, red meat, cheese, whole milk
• Can increase the risk of heart disease

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What are the six types of nutrients (contd)

• Unsaturated fats remain liquid at room
  temperature.
• Come mainly from plant sources
• Vegetable oils, nuts, avocados, and olives.
• Lower cholesterol levels
• Are more healthful than saturated fats

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What are the six types of nutrients (contd)

• Triglycerideschemical form in which most fat
  exists in food
• Chief form of fat storage in body
• Sources foods or made in body from other energy
  sources such as carbohydrates
• Provide much of the energy your bodys cells
• High levels linked to heart disease

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What are the six types of nutrients (contd)

• Vitamins
• Vitamins help the body
• Fight infections
• Use other nutrients
• Perform other tasks
• Water-soluble vitamins dissolve in water.
• Vitamins C and B
• Cannot be stored in the body
• Fat-soluble vitamins are stored in body fat until
  needed.
• Vitamins A, D, E, and K

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What are the six types of nutrients (contd)

• Vitamin A
• Healthy skin, vision
• Sources
• Dark green leafy vegetables
• Dairy products
• Deep yellow-orange fruits and vegetables
• Eggs
• Liver

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What are the six types of nutrients (contd)

• B Vitamins
• Healthy nervous system, energy production
• Sources
• Meat/poultry
• Eggs
• Fish
• Whole-grain breads and cereals

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What are the six types of nutrients (contd)

• Vitamin C
• Healthy teeth, gums, bones
• Helps heal wounds and fight infection
• Sources
• Citrus fruits
• Cantaloupe
• Strawberries
• Mangoes
• Tomatoes
• Cabbage and broccoli
• Potatoes

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What are the six types of nutrients (contd)

• Vitamin D
• Bones, teeth absorption of calcium
• Sources
• Fortified milk
• Fatty fish
• Egg yolks
• Liver

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What are the six types of nutrients (contd)

• Vitamin K
• Helps blood to clot
• Sources
• Dark green leafy vegetables
• Egg yolks
• Liver
• Some cereals

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What are the six types of nutrients (contd)

• Minerals
• Mineralselements needed for forming healthy
  bones and teeth and for regulating certain body
  processes

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What are the six types of nutrients (contd)

• Calcium
• Strong bones and teeth
• Sources
• Dairy products, dark green leafy vegetables
• Canned fish with edible bones
• Fluoride
• Strong bones and teeth
• Sources
• Fluoridated water
• Fish with edible bones

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What are the six types of nutrients (contd)

• Iron
• Hemoglobin in red blood cells
• Sources
• Red meat/poultry
• Dry beans
• Fortified breakfast cereals
• Nuts
• Eggs
• Dried fruits
• Dark green leafy vegetables

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What are the six types of nutrients (contd)

• Potassium
• Fluid balance, nerve function
• Sources
• Fruits (fresh and dried)
• Dry beans and peas
• Zinc
• Healing wounds, cell reproduction
• Sources
• Meat, poultry, eggs
• Dry beans and peas
• Whole-grain breads and cereals

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What are the six types of nutrients (contd)

• Water
• Vital to your life and health
• Makes up over half of your body
• Functions of water in body
• Transporting nutrients
• Helping digestion
• Lubricating joints
• Removing wastes
• Regulating body temperature

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What are the six types of nutrients? (contd)

• You lose water every day in urine and sweat.
• You need to replace water all the time.
• Drink water during/after physical activity.
• Beverages with caffeine or added sugar are not
  good choices.

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What other substances may be in food?

• Fiberthe part of fruits, vegetables, grains, and
  beans that cannot be digested.
• Helps move food through digestive system
• May help lower risk of certain diseases
• High-fiber foods
• Whole-grain breads and cereals
• Fruits and vegetables
• Dry beans and peas

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What other substances may be in food? (contd)

• Hidden fats.
• No more than 25 to 35 percent of teens daily
  calories should come from fat.
• Trans fatty acids (trans fats or hydrogenated
  fats) are artificial fats.
• Sources cookies, crackers, icing, potato chips,
  margarine, microwave popcorn
• Higher risk of heart disease than saturated fats.
• Raise cholesterol levels and deplete good
  cholesterol (HDL)

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What other substances may be in food? (contd)

• Cholesterol
• Waxy substance
• The body uses cholesterol to
• Build cells
• Build hormones
• Protect nerve fibers

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What other substances may be in food? (contd)

• Cholesterol is found in foods from animals
• Meat/poultry
• Egg yolks
• Dairy products
• Eating high-cholesterol foods can affect bloods
  cholesterol level.

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What other substances may be in food? (contd)

• LDLlow-density, bad cholesterol
• Leaves deposits in blood vessels
• Raises risk of heart attack and stroke
• To reduce LDL
• Exercise regularly
• Limit foods high in fat and cholesterol
• HDLhigh-density, good cholesterol
• Can help lower LDL levels in body

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What other substances may be in food? (contd)

• Sugar
• Provides food energy.
• Occurs naturally in fruit and milk.
• Is added to many prepared foods.
• Too many foods high in added sugar can lead to
  health problems.

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What other substances may be in food? (contd)

• Sodium
• Helps control balance of fluids in body
• Occurs naturally in salt
• Found in prepared/processed foods
• Most Americans consume too much sodium.
• Possible dangers
• High blood pressure
• Fluid retention

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What other substances may be in food? (contd)

• Caffeine stimulates nervous system and can be
  habit-forming.
• Sources
• Power drinks
• Soft drinks
• Coffee/Tea
• Chocolate
• Stimulates heart rate and appetite
• Perks you up but then causes drowsiness and
  cravings
• Limit caffeine intake.

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How can you use the Dietary Guidelines for
Americans?

• Dietary Guidelines for Americansfood
  recommendations for healthy Americans over age 2
• Eat a variety of nutrient-packed foods daily.
• Stay within daily calorie needs.

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How can you use the Dietary Guidelines for
Americans? (contd)

• A healthful eating plan
• Emphasizes fruits, vegetables, whole grains, and
  fat-free or low-fat milk and milk products
• Includes lean meat, poultry, fish, beans, eggs,
  and nuts
• Is low in saturated fats, trans fats,
  cholesterol, salt (sodium), and added sugars

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How can you use the Dietary Guidelines for
Americans? (contd)

• Make smart choices.
• At the store, buy a variety of nutrient-rich
  foods.
• At lunch, opt for whole grains, low-fat or
  fat-free milk, water, or other drinks without
  added sugars.
• In a restaurant, choose grilled, steamed, or
  broiled dishes. Avoid fried foods.
• On a trip, pack fresh fruits and vegetables,
  string cheese strips, or a handful of unsalted
  nuts.

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How can you use the Dietary Guidelines for
Americans? (contd)

• Mix up food choices.
• Focus on eating a variety of fruits.
• 2,000 calorie diet two cups of fruit per day

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How can you use the Dietary Guidelines for
Americans? (contd)

• Vary your veggies.
• Eat more
• Dark green vegetables
• Orange vegetables
• Beans and peas

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How can you use the Dietary Guidelines for
Americans? (contd)

• Get calcium-rich foods each day.
• Three cups of low-fat or fat-free milk or
  equivalent amount of low-fat yogurt or low-fat
  cheese
• Instead of milk, you can choose calcium-fortified
  foods/beverages.

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How can you use the Dietary Guidelines for
Americans? (contd)

• Make half your grains whole.
• Eat at least three ounces of whole-grain cereals,
  breads, crackers, rice, or pasta daily.
• Check to be sure that grains are labeled whole
  in list of ingredients.

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How can you use the Dietary Guidelines for
Americans? (contd)

• Go lean with protein.
• Choose lean meats and poultry.
• Bake it, broil it, or grill it.
• Vary protein choices more fish, beans, peas,
  nuts, and seeds.

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How can you use the Dietary Guidelines for
Americans? (contd)

• Balance food and physical activity.
• Aim for healthy weight.
• Benefits of maintaining healthful weight
• Look and feel good
• Lower risk for heart disease, some cancers, and
  diabetes
• Be active for 60 minutes each day.

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How can you use the Dietary Guidelines for
Americans? (contd)

• Active female teens 2,400 calories/day
• Active male teens 2,800 to 3,200 calories/day
• Active walking 3 miles per day at a pace of
  34 mph and the light physical activity in a
  typical day

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How can you use the Dietary Guidelines for
Americans? (contd)

• If you use up calorie requirements on
  high-calorie foods, you wont get all the
  vitamins and nutrients needed.
• Limit foods that are high in fats, sugars, and
  salt.

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How can you use the Dietary Guidelines for
Americans? (contd)

• To get the most nutrition out of your calories,
  choose foods that are
• Nutrient rich and low calorie
• Low in saturated fat
• Low in trans fats
• Low in cholesterol
• Moderate in total fat

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How can you use the Dietary Guidelines for
Americans? (contd)

• Avoid soft drinks and beverages that include
  sugar.
• Check ingredients to avoid
• Sucrose
• Corn syrup
• Honey
• Fructose
• Other sweeteners

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How can you use the Dietary Guidelines for
Americans? (contd)

• Choose foods with less salt.
• Add spices instead of salt.

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How can you use the Dietary Guidelines for
Americans? (contd)

• Know how to prepare, handle, and store food
  safely.
• To reduce risk of foodborne illness
• Clean hands, food-contact surfaces, fruits, and
  vegetables.
• Do not wash meat or poultry.
• Separate raw, cooked, and ready-to-eat foods.
• Cook meat, poultry, and fish to safe internal
  temperatures.
• Chill perishable foods.
• Thaw foods properly.

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How can you use food labels?

• Packaged foods have a Nutrition Facts label.
• Food labels compare nutrients in products to the
  Percent Daily Value.
• The Percent Daily Valuepercent of the
  recommended daily amount of nutrient in a serving
  of food.
• The Percent Daily Value is based on an intake of
  2,000 calories per day.

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How can you use food labels? (contd)

• Understanding food labels can help you make
  healthful food choices.
• Nutrient content is calculated by serving sizes.

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How can you use food labels? (contd)

• The food label shows
• Fat
• Vitamins
• Minerals
• Major nutrients
• Fiber
• Sugar
• Total carbohydrate
• General advice about nutrients

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What is vegetarianism?

• A vegetarian eats mostly or only plant foods.
• Common reasons for vegetarianism
• Religious/cultural reasons
• Concern for environment or how food animals are
  raised or slaughtered
• Health reasons

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What is vegetarianism? (contd)

• Health benefits of vegetarianism
• Possible reduced risk of cardiovascular disease
  and some cancers
• Possible reduced risk of many health problems

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What is vegetarianism? (contd)

• Vegetarian eating plans
• Lacto-ovo vegetarianism
• Dairy foods, eggs, foods from plant sources
• Lacto vegetarianism
• Dairy foods, foods from plant sources
• Ovo vegetarianism
• Eggs, foods from plant sources
• Vegan
• Foods from plant sources

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Lesson review

• Nutritious food gives energy and helps body to
  build new tissues and repair cells.
• Nutritious food helps bodys processes and
  systems run smoothly.
• Many factors affect food choices.

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Lesson review (contd)

• You can get the nutrients you need by eating a
  variety of nutrient-rich foods.
• The six types of nutrients carbohydrates,
  proteins, fats, vitamins, minerals, water
• Other substances in food fiber, hidden fats,
  cholesterol, added sugar, sodium, caffeine

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Lesson review (contd)

• Use the Dietary Guidelines for Americans to make
  wise food choices.
• Make smart food choices.
• Find balance between food and physical activity.
• Get the most nutrition out of your calories.

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Lesson review (contd)

• Understanding a food label can help you select
  nutritious foods and balance your eating pattern.
• Vegetarianism refers to eating plans that include
  mostly or only plant foods.

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Summary

• Why do you need nutritious food?
• What influences your food choices?
• How can you get the nutrients you need?
• What are the six types of nutrients?
• What other substances may be in food?
• How can you use the Dietary Guidelines for
  Americans?
• How can you use food labels?
• What is vegetarianism?

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