The Importance of Nutrition

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The Importance of Nutrition
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Terms

• Nutrition-the process by which your body takes in
  and uses food.
• Nutrients-substances in food that your body needs
  to grow , to repair itself, and to supply you
  with energy.
• Calorie-a unit of heat used to measure the energy
  your body uses and the energy it receives from
  food.

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Hunger vs Appetite

• Hunger-the natural physical drive to eat,
  prompted by the bodys need for food.
• When you are hungry, you may feel tired or
  lightheaded. Once you satisfy your hunger, you
  feel better.

• Appetite-the psychological desire for food.
• Think of how the smell of french fries tempts
  you, even if you are full.

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What affects what I choose to eat?

• Family and Culture
• Friends
• Time and Money
• Advertising

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Nutrients
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CARBOHYDRATES

• Dietary Fiber a subclass of complex
  carbohydrates .
• Helps to aid in digestion.
• Simple sugars found mostly in fruits, candy
  cookies, and sodas.
• They are absorbed quickly into the bloodstream
  and are a quick form of energy.

• The starches and sugars found in food.
• The bodys chief source of energy.

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PROTEINS

• The nutrient that helps build, maintain, and
  repair body tissues.
• They also serve as a secondary source of energy.
• The building block of protein are amino acids.

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FATS

• A concentrated form of energy.
• Helps transport other nutrients to locations in
  the body where they are needed.

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VITAMINS

• Micronutrients that help control body processes
  and help your body release energy .
• They do not provide energy for the body because
  they do not contain calories.

• Fat- Soluble carried by fat in food and in your
  body.
• They can be stored in the body,
• Vitamins A,D,E and K are fat soluble.
• Water Soluble not stored in the body.
• Replaced daily by eating nutritious foods.
• Vitamins C and the B complex are water soluble.

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MINERALS

• Substances that the body cannot manufacture but
  are needed for forming healthy bones and teeth
  and for regulating many vital processes.

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WATER

• Between 60 and 70 of your body is water weight.
• It helps regulate body temperature, carries
  nutrients to cells, aids in digestion and
  elimination.
• It also helps with chemical reactions in the
  body.

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Food Pyramid
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Serving Sizes

• Grains- 6 7 ounces
• In general, 1 slice of bread, 1 cup of
  ready-to-eat cereal, or ½ cup of cooked rice,
  cooked pasta, or cooked cereal can be considered
  as 1 ounce equivalent from the grains group

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• Vegetables-2 ½ - 3 cups
• In general, 1 cup of raw or cooked vegetables or
  vegetable juice, or 2 cups of raw leafy greens
  can be considered as 1 cup from the vegetable
  group.

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• Fruits- 1 ½ to 2 cups
• 1 cup of fruit or 100 fruit juice, or ½ cup of
  dried fruit can be considered as 1 cup from the
  fruit group.

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• Milk-3 cups
• 1 cup of milk or yogurt, 1 ½ ounces of natural
  cheese, or 2 ounces of processed cheese can be
  considered as 1 cup from the milk group.

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• Proteins-5 to 6 ounces
• 1 small steak (eye of round, filet) 3 ½ to 4
  ounce  
• 1 chicken breast half-3 oz
• 7 walnuts - 1 oz.
• 1 Tbs peanutbutter- 1oz.
• 1 small lean hamburger (2 to 3 ounce)
• 1 egg- 1 oz

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• Oils- 5 to 6 teaspoons
• 1 Tbs of margarine, mayonnaise, salad dressing
  equals 2 tsp of oil.
• 1 oz dried roasted nuts equals 3 tsp of oil

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Physical Activity- Teenagers- physically active
at least 60 minutes most days.

• Moderate
• Hiking
• Gardening/yard work
• Dancing
• Golf (walking and carrying clubs)
• Bicycling (less than 10 miles per hour)
• Weight training
• Walking briskly (about 3 ½ miles per hour)

• Vigorous
• Running/jogging (5 miles per hour)
• Bicycling (more than 10 miles per hour)
• Swimming (freestyle laps)
• Aerobics
• Walking very fast (4 ½ miles per hour)
• Heavy yard work, such as chopping wood
• Weight lifting (vigorous effort)
• Basketball (competitive)