Nutrition

1
Nutrition
WHAT DO YOU KNOW ABOUT HEALTHFUL EATING??
2
True or False

• Meat should make up the largest part of my daily
  food intake.
• The foods I eat now can affect my health later in
  life.
• Its what I eat that really counts. Not how much
  I eat.

3
True or False

• The food guide pyramid provides a good guideline
  for my daily food intake.
• To help maintain a healthy weight, I must balance
  the energy in foods I eat with the energy I use
  in physical activity.

4
True or False

• The calories in a doughnut are more likely to be
  converted to fat in my body than the calories in
  a piece of fruit.
• Eating healthy breakfast each day can help me
  perform better in school.
• The best way for me to get the nutrients I need
  is to take a daily vitamin and mineral supplement.

5
Nutrition During the Teen Years

• Lesson 1
• Pages 110-113

6
NUTRITION DURING THE TEEN YEARS

• Quick start On a sheet of paper, list six foods
  you eat most often for meals and snacks. Then
  describe why you eat each of these foods. Do you
  base your choice on their health benefit? Their
  taste or appearance? Their convenience?

7
Nutrition

• Nutrition The process by which the body takes
  in and uses food.
• Calories The units of heat that measure the
  energy used by the body and the energy that foods
  supply to the body.
• Nutrients The substances in food that your body
  needs to grow, to repair itself, and to supply
  you with energy.

8
WHAT INFLUENCES YOUR FOOD CHOICES?

• HUNGER AND APPETITE
• Hunger A natural physical drive that protects
  you from starvation.
• Appetite A desire, rather than a need, to eat.

9
FOOD AND YOUR ENVIRONMENT

• A number of environmental factors influence food
  choices
• Family, friends, and peers
• Cultural and ethnic background

10
FOOD AND YOUR ENVIRONMENT

• Convenience and cost
• Advertising
• Video Pitching fast food to kids
• http//video.msn.com/?mkten-usbrandmsnbcf
  gcopyvid365943ef-da43-469e-8381-ceb91c6fb1c0fr
  om00 (Time 525)
• Video 3 year olds choose food or favorite
  cartoon character
• http//video.msn.com/?mkten-usbrandmsnbcf
  gcopyvidd4c710be-0ee1-4a2f-8d72-4f027d76bff8fr
  om00 (Time 544)

11
NUTRITION THROUGHOUT THE LIFE SPAN

• A healthful and balanced eating plan helps
  prevent unhealthful weight gain, obesity, and
  type 2 diabetes.
• Give examples of how your family has
  influenced your food choices.

12
Nutrients

• Lesson 2
• Pages 114-121

13
CARBOHYDRATES

• Carbohydrates The starches and sugars present
  in foods.
• Carbohydrates are the bodys preferred source of
  energy. Most nutritionists recommend that 55-60
  percent of your daily calories come from
  carbohydrates.

14
SIMPLE AND COMPLEX CARBOHYDRATES

• Simple carbohydrates are sugars, such as fructose
  and lactose (found in fruit and milk). Sucrose
  is found in many plants such as sugar cane and
  sugar beets, and is refined to make table sugar.

15
SIMPLE AND COMPLEX CARBOHYDRATES

• Complex carbohydrates, or starches, are found in
  whole grains, seeds, nuts dried peas and beans,
  and root vegetables such as potatoes. The body
  must break down complex carbohydrates into simple
  carbohydrates before it can use them for energy.

16
THE ROLE OF CARBOHYDRATES

• Your body converts all carbohydrates to glucose,
  a simple sugar that is the bodys main source of
  energy. Glucose that is not used right away is
  stored in the liver and muscles as a starch-like
  substance called glycogen. When this happens,
  your body concerts and stores the excess
  carbohydrates as body fat.

17
FIBER

• Fiber - An indigestible complex carbohydrate
  that is found in the tough, stringy parts of
  vegetables, fruits, and whole grains.
• Although it cant be digested and used as energy,
  fiber helps move waste through the digestive
  system and thereby helps prevent intestinal
  problems such as constipation.

18
FIBER

• To stay healthy, eat 20 to 35 grams of fiber each
  day. Fruits and vegetables with edible skins and
  whole grain products such as bran cereals,
  oatmeal, and brown rice are excellent sources of
  fiber.

19
How to get fiber in your diet.

• Start your day with a whole grain breakfast
  cereal such as oatmeal.
• Choose whole fruit instead of fruit juice.
• Make sure you eat at least five servings of
  fruits and vegetables each day.
• Select high-fiber snacks. (popcorn, raw
  vegetables, nuts, and fruit with edible skin).
• Eat peas or beans at least two or three times per
  week.

20
How to get fiber in your diet.

• Select high-fiber snacks. (popcorn, raw
  vegetables, nuts, and fruit with edible skin).
• Eat peas or beans at least two or three times per
  week.
• Substitute whole-grain ingredients (Whole wheat
  flour, bran) for low-fiber ingredients (white
  flour) in recipes whenever possible.

21
Proteins

• Proteins - Nutrients that help build and
  maintain body cells and tissues.
• Proteins are made of long chains of substances
  called amino acids. Your body can manufacture
  all but 9 of the 20 different amino acids that
  make up proteins. The 9 that your body cant
  make are called Essential Amino Acids.

22
Two Kinds of Proteins

• Complete Proteins contain small amounts of all
  nine essential amino acids. Animal products such
  as fish, meat, poultry, eggs, milk, cheese, and
  yogurt and many soybean products are good
  sources of proteins.
• Incomplete Proteins lack one or more of the
  essential amino acids. Sources include beans,
  peas, nuts, and whole grains. Consuming a
  combination of incomplete proteins, for example,
  rice and beans or peanut butter and bread, is
  equivalent to consuming a complete protein.

23
The Role of Proteins

• Proteins have many functions. During major
  growth periods, such as infancy, childhood,
  adolescence, and pregnancy, the body builds new
  cells and issues from the amino acids in
  proteins.
• Throughout your life your body replaces damaged
  or worn-out cells by making new ones from
  protein. The body also uses proteins to make
  enzymes, hormones, and antibodies.

24
Role of Proteins

• Enzymes are substances that control the rate of
  chemical reactions in your cells.
• Hormones regulate the activities of different
  cells.
• Antibodies help identify and destroy
  disease-causing organisms.
• Like carbohydrates, proteins provide four
  calories per gram and excess protein is converted
  to body fat.

25
Fats

• Fats are a type of lipid.
• Lipid A fatty substance that does not dissolve
  in water.
• Fats provide twice the energy of carbohydrates or
  proteins - nine calories per gram.

26
Building Blocks of Fats are

• Fatty Acids molecules made mostly of long
  chains of carbon atoms, with pairs of hydrogen
  atoms and single oxygen atoms attached.
• Essential Fatty Acids Fatty acids that the body
  needs, but cannot produce.

27

• Saturated Fatty Acid Holds all the hydrogen
  atoms it can. Fats high in saturated fatty acids
  are usually at room temperature.
• High Saturated Fatty Acid Animal fats and
  tropical oils such as palm oil, palm kernel oil,
  and coconut oil have a high proportion of
  saturated fatty acid.

28
Saturated Fats

• Fats in beef, pork, egg yolks, and dairy foods
  are higher in saturated fatty acids than fats in
  chicken and fish.
• A high intake of saturated fats is associated
  with an increased risk of heart disease.

29
Unsaturated Fats

• Unsaturated Fatty Acid Has at least one
  unsaturated bond a place where hydrogen can be
  added to the molecule. Unsaturated fats are
  usually liquids (oils) at room temperature.
• Unsaturated fats have been associated with a
  reduced risk of heart disease.

30
The Role of Fats

• Besides providing a concentrated form of energy,
  fats are essential for other health functions.
  They transport vitamins A, D, E, and k in your
  blood and serve as sources of linoleic acid, an
  essential fatty acid that is needed for growth
  and healthy skin. Fats also add texture and
  flavor to food, and because they take longer to
  digest than carbohydrates and proteins, they help
  satisfy hunger longer than other nutrients do.
• Fats should take up no more than 20 to 30 percent
  of your diet.

31
Vitamins

• Vitamins compounds that help regulate many
  vital body processes, including the digestion,
  absorption, and metabolism of other nutrients.
• Vitamins are classified as fat soluble and water
  soluble.
• Fat Soluble Vitamins A, D, E, K
• Water Soluble Vitamins C, B1, B2, Niacin, B6,
  Folic Acid, and B12.

32
FAT SOLUBLE VITAMINS

• VITAMIN A
• Helps maintain skin tissue, strengthens tooth
  enamel, promotes use of calcium and phosphorous
  in bone formation, promotes cell growth, keeps
  eyes moist, helps eyes adjust to darkness, and
  may aid in cancer prevention.
• Vitamin A Food Sources
• Milk and other dairy products, green vegetables,
  carrots, deep orange fruits, and liver.

33
FAT SOLUBLE VITAMINS

• VITAMIN D
• Promotes absorption and use of calcium and
  phosphorous, essential for normal bone and tooth
  development.
• Vitamin D Food Sources
• Fortified milk, fortified breakfast cereals,
  eggs, sardines, salmon, beef, margarine produced
  in skin exposed to suns ultraviolet rays.

34
FAT SOLUBLE VITAMINS

• VITAMIN E
• May help in oxygen transport, may slow the
  effects of aging, may protect against destruction
  of red blood cells
• Vitamin E Food Sources
• Present in vegetable oils, apples, peaches,
  nectarines, legumes, nuts, seeds, and wheat germ.

35
FAT SOLUBLE VITAMINS

• VITAMIN K
• Essential for blood clotting, assists in
  regulating blood calcium level.
• Vitamin K Food Sources
• Spinach, broccoli, eggs, liver, cabbage, and
  tomatoes.

36
WATER SOLUBLE VITAMINS

• VITAMIN C
• Protects against infection, helps form connective
  tissue, helps heal wounds, maintains elasticity
  and strength of blood vessels, promotes healthy
  teeth and gums.
• Vitamin C Food Sources
• Citrus fruits, cantaloupe, tomatoes, cabbage,
  broccoli, potatoes, and peppers.

37
WATER SOLUBLE VITAMINS

• VITAMIN B1
• Converts glucose into energy or fat, contributes
  to good appetite.
• Vitamin B1 Food Sources
• Whole grain or enriched cereals, liver, yeast,
  nuts, legumes, and wheat germ.

38
WATER SOLUBLE VITAMINS

• VITAMIN B2
• Essential for producing energy from
  carbohydrates, fats, and proteins helps keep
  skin healthy.
• Vitamin B2 Food Sources
• Milk, Cheese, spinach, eggs, beef liver.

39
WATER SOLUBLE VITAMINS

• NIACIN
• Important for maintenance of all body tissues
  helps in energy production needed by body to
  utilize carbohydrates, to synthesize body fat,
  and for cell respiration.
• Niacin food sources
• Milk, eggs, poultry, beef, legumes, peanut
  butter, whole grains, enriched and fortified
  grain products.

40
WATER SOLUBLE VITAMINS

• VITAMIN B6
• Essential for amino acid and carbohydrate
  metabolism, helps turn the amino acid tryptophan
  into serotonin (A messenger to the brain ).
• VITAMIN B6 Food Sources
• Wheat bran and wheat germ, liver, meat, whole
  grains, fish, vegetables.

41
WATER SOLUBLE VITAMINS

• FOLIC ACID
• Necessary for production of genetic material and
  normal red blood cells, reduces risk of birth
  defects.
• Folic Acid Food Sources
• Nuts and other legumes, orange juice, green
  vegetables, folic acid enriched breads and rolls,
  liver.

42
WATER SOLUBLE VITAMINS

• VITAMIN B12
• Necessary for production of red blood cells and
  normal growth.
• Vitamin B12 Food Sources
• Animal products such as meat, fish, poultry,
  eggs, milk, and other dairy foods, some fortified
  foods.

43
SOME IMPORTANT MINERALS

• CALCIUM
• Building material of bones and teeth, regulation
  of body functions (Heart muscle contraction,
  blood clotting)
• Calcium Food Sources
• Dairy products leafy vegetables canned fish
  with soft, edible bones tofu processed with
  calcium sulfate

44
SOME IMPORTANT MINERALS

• PHOSPHOROUS
• Combines with calcium to give rigidity to bones
  and teeth, essential in cell metabolism, helps
  maintain proper acid-base balance of blood.
• Phosphorous Food Sources
• Milk and most other dairy foods, peas, beans,
  liver, meat, fish, poultry, eggs, broccoli, whole
  grains

45
SOME IMPORTANT MINERALS

• MAGNESIUM
• Enzyme activator related to carbohydrate
  metabolism, aids in bone growth and muscle
  contraction.
• Magnesium Food Sources
• Whole grains, milk, dark green leafy vegetables,
  legumes, nuts

46
SOME IMPORTANT MINERALS

• IRON
• Part of the red blood cells oxygen and carbon
  dioxide transport system, important for use of
  energy in cells and for resistance to infection.

47
Guidelines For Healthful Eating

• Lesson 3
• Page 122-129

48
GUIDELINES FOR HEALTHFUL EATING

• Dietary Guidelines for Americans A set of
  recommendations for healthful eating and active
  living.

49
3 Groups of Dietary Guidelines

• A - Aim For Fitness
• Aim for a healthy weight
• Be physically active each day

50
3 Groups of Dietary Guidelines

• B Build a Healthy Base
• Make your food choices carefully
• Choose a variety of grain products, especially
  whole grains
• Choose a variety of fruits and vegetables daily
• Keep food safe to eat

51
3 Groups of Dietary Guidelines

• C Choose sensibly
• Choosing a diet that is low in saturated fat and
  cholesterol and moderate in total fat.

52
MODERATION IN FATS

• The dietary guidelines recommend that no more
  than 30 of your diet come from fat, however
  Americans consume significantly more fat on a
  daily basis. Doing so lowers your risk from
  cardiovascular disease.

53
MODERATE IN SUGARS

• Learn to identify added sugars by their names on
  food packages. Corn syrup, honey, and molasses
  are all types of sugar, as are ingredients ending
  in OSE, such as sucrose and maltose.
• Balance foods that have added sugars with foods
  that have less added sugars.
• Limit your intake of foods that have added sugars
  but few other nutrients. For example, choose 100
  fruit juice or water instead of regular soda.
• Choose fresh fruits or canned fruits packed in
  water or juice

54
MODERATION IN SALT

• Sodium is an essential mineral. It helps
  transport nutrients into your cells and helps
  move wastes out. It also helps maintain normal
  blood pressure and nerve function.
• Read the nutrition facts on food labels to find
  out how much sodium a serving contains.
• Season foods with herbs and spices instead of
  with salt.

55
MODERATION IN SALT

• When eating at restaurants, ask for foods that
  are prepared without salt or salty flavorings or
  with reduced amounts of them.
• Taste foods before you salt them, and then go
  easy on the salt shaker.
• Choose fruits and vegetables often. They contain
  very little salt unless it is added in
  processing.

56
How to limit dietary fat and cholesterol

• Aim to get most of your calories from whole
  grains, vegetables and fruits
• Read labels on prepared foods to determine how
  much total fat, saturated fat, and cholesterol
  and serving of the food contains.
• Calculate the percentage of fat in one serving
  Divide calories from fat by total calories.
• Try to choose foods that have 3 grams or less of
  fat per serving. These foods are considered low
  in fat.

57
SERVING SIZES

• GRAIN GROUPS
• 1 slice of bread
• 1 tortilla
• ½ small bagel
• 1 cup dry cereal
• ½ cup cooked cereal, rice, and pasta

58
SERVING SIZES

• VEGETABLE GROUP
• 1 cup raw leafy vegetables
• ½ cup cooked or raw vegetables
• ¾ cup vegetable juice

59
SERVING SIZES

• FRUIT GROUP
• 1 medium apple, orange, banana
• ½ cup chopped cooked or canned fruit
• ¾ cup fruit juice

60
SERVING SIZES

• MILK GROUP
• 1 cup milk or yogurt
• 1.5 oz. Natural cheese, such as Swiss
• 2 oz. Processed cheese

61
SERVING SIZES

• MEAT AND BEANS GROUP
• 2-3 oz. Cooked lean meat, fish or poultry
• Equivalents of one oz. of meat
• ½ cup cooked dry beans/tofu
• 1 egg
• 2 tbs. Peanut butter
• ½ cup nuts

62
Healthful Eating Patterns

• Variety, moderation, and balance are the
  foundation of a healthful eating plan.

63
The Importance of Breakfast

• While you sleep, your body uses energy for
  functions such as breathing and keeping your
  heart beating. By the time you wake up, your
  body needs a fresh supply of energy. Studies
  show that eating a nutritious breakfast improves
  mental and physical performance and reduces
  fatigue later in the day.

64
List 5 Nutritious Snacks
65
Eating Out, Eating Right

• Portion control is the key to eating out. Eat
  only part of a portion and take the rest home.
• Many restaurants have foods that are high in fat.
  Order foods that are grilled, baked, or broiled.
• Salad dressing on the side

66
Real Life Application Food Labels

• Name of Food
• Serving Size
• Serving per container
• Calories
• Calories from fat
• Total Fat
• Saturated Fat
• Total Carbohydrates
• Sugars

67
FOOD AND HEALTHY LIVING

• Lesson 4
• Pages 130-137

68
Quick Start

• The nutrition labels on food products contain
  information that can help you choose healthy
  foods. Make a list of the types of information
  that could assist you in making food choices.

69
INGREDIENTS LIST

• Most food labels also list the foods ingredients
  by weight, in descending order, with the
  ingredient in the greatest amount listed first.
• How they trick you
• When three sweeteners are used in the same
  product, each is listed separately. (Sugar,
  honey, and corn syrup). This gives the
  impression that it contains less sugar than it
  really does.

70
Food Additives

• Food Additives Substances intentionally added
  to food to produce a desired effect.
• Additives may be used to enhance a foods flavor,
  color, or lengthen its storage life.

71
PRODUCT LABELING

• NUTRIENT CONTENT CLAIMS
• Light or Lite-The calories have been reduced by
  at least one third, or the fat or sodium has been
  reduced by at least 50 percent.
• Less- the food contains 25 less of a nutrient or
  of calories than a comparable food.
• Free- The food contains 10 more of the Daily
  Value for a vitamin, a mineral, protein, or fiber.

72
PRODUCT LABELING

• More- The food contains 10 more of the Daily
  Value for a vitamin, a mineral, protein, or
  fiber.
• High, Right In, or Excellent Source Of- The food
  contains 20 or more of the Daily Value for a
  vitamin, a mineral, protein, or fiber
• Lean- The food is meat, poultry, fish, or
  shellfish, product that has less than 10 grams of
  total fat, less than 4 grams of saturated fat,
  and less than 95 mg of cholesterol per 3 ounce
  serving.

73
PRODUCT LABELING

• Open dates reflect the freshness of foods such as
  milk and canned goods.
• Expiration Date- The last date you should use the
  product.
• Freshness Date- The last date a food is
  considered to be fresh.

74
PRODUCT LABELING

• Pack Date- The date on which the food was
  packaged.
• Sell by Date or Pull Date- The last date the
  product should be sold. You can store and use a
  product after its sell date.

75
FOOD SENSITIVITES

• Food Allergies
• Food allergy- A condition in which the bodys
  immune system reacts to substances in some foods
• Allergens- Proteins that the body responds to as
  if they were pathogens, or foreign invaders.

76
Common Food Allergies

• Peanuts
• Eggs
• Wheat
• Soy
• Fish
• Shellfish

77
Food Allergy Reactions

• Rash
• Hives
• Itchiness of the skin
• Vomiting
• Diarrhea
• Abdominal Pain

78
Food Intolerances

• Intolerance- A negative reaction to a food or
  part of food caused by a metabolic problem, such
  as the inability to digest parts of certain foods
  or food components.
• Anyone here lactose intolerant?

79
FOODBORNE ILLNESS

• Foodborne Illness- Another name for food
  poisoning
• http//www.msnbc.msn.com/id/21134540/vp/270849682
  7084968
• May result from eating food contaminated with
  pathogens. Many times, the contaminant cant be
  seen, smelled, or tasted.

80
CAUSES AND SYMPTOMS OF FOODBORNE ILLNESS

• According to the Center for Disease Control and
  Prevention, bacteria and viruses cause most
  common foodborne illnesses.
• Food may be contaminated with pathogens spread by
  an infected person.
• Animals raised or caught for food may harbor
  disease-causing organisms in their tissues. If
  meat or milk from such an animal is consumed
  without being thoroughly cooked or pasteurized,
  the organism may cause illnesses.

81
Supermarket Sweep

• Video Supermarket Sweep Time 706
  http//www.msnbc.msn.com/id/21134540/vp/109808231
  0980823
• Video Ranking Supermarkets Time 1043
• http//www.msnbc.msn.com/id/21134540/vp/109808251
  0980825

82
COMMON SYMPTOMS OF FOODBORNE ILLNESS

• Nausea
• Vomiting
• Diarrhea
• Fever
• Most people recover in a few days, but foodborne
  illness can be very serious for older adults,
  very young children, or those with weakened
  immune systems.

83

• Cross Contamination- The spreading of bacteria or
  other pathogens from one food to another.
• Video The forgotten food (ice contamination)
• http//www.msnbc.msn.com/id/13775964/
• Pasteurization- Process of treating a substance
  with heat to destroy or slow the growth of
  pathogens.

84
Minimizing Risks of Foodborne Illness

• Video How to wash your hands properly.
  http//www.msnbc.msn.com/id/21134540/vp/137682301
  3768230 Time (239)
• Before preparing food and after using the
  bathroom, handling pets, changing diapers, or
  touching any obvious source of pathogens.

85
Minimizing Risks of Foodborne Illness

• Wash Fruits and vegetables
• Video Unseen danger in bagged salad
• http//www.msnbc.msn.com/id/12536902/
• What type of cutting board? Glass, plastic, or
  wood

86
Minimizing Risks of Foodborne Illness

• SEPARATE
• To avoid cross contamination, separate raw meat,
  seafood, and poultry from other items in your
  shopping cart. Store foods separately at home.
  Use separate cutting boards for raw meats and
  vegetables. NEVER place cooked food on a plate
  that has previously held raw meat.

87
Minimizing Risks of Foodborne Illness

• COOK
• Cook foods at safe temperatures 160 degrees for
  ground beef, 170 degrees for roasts and poultry,
  and 145 degrees for fish. Use a meat thermometer
  to make sure meats and fish are cooked
  thoroughly.
• Avoid dishes with partially cooked or raw eggs.
• Sauces, soups, and gravies should be brought to a
  boil before serving.

88
Minimizing Risks of Foodborne Illness

• CHILL
• Cold temperatures slow the multiplication of
  bacteria. Refrigerate or freeze perishable food
  as soon as your get home.
• Refrigerate or freeze prepared foods or leftovers
  within two hours after a meal.
• Defrost foods in the refrigerator, not on the
  counter top.

89
The End