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CHAPTER 5
Nutrition And Your Health
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CHAPTER 5
LESSON 1
Nutrition During The Teen Years
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Nutrition
CHAPTER 5

• The process by which the body takes in and uses
  food
• Good nutrition, along with other healthful
  habits, can increase your positive wellness.

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What Influences Your Food Choices?
CHAPTER 5

• 1. Hunger
• 2. Appetite
• 3. Emotions or stress
• 4. Environment

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Environmental Factors that Affect Food Choices

• Family, Friends, Peers
• Parents - cook meals, buy groceries
• Friends suggest alternatives

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Environmental Factors that Affect Food Choices

• Cultural and Ethnic Background
• Italian pasta, sauces, bread, wine
• Hispanic tortillas, rice, beans, salsa
• Asian fish, vegetables, rice,

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Environmental Factors that Affect Food Choices

• Convenience and Cost
• Hamburger McDonalds vs. Red Robin
• Dinner Foods Homemade Lasagna vs. Costco Frozen
  Lasagna

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Benefits of Proper Nutrition

• 1. Nutrients for Growth and Development
• 2. Energy for Sports and Activities
• 3. Stay Mentally Focused and Alert

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• Advertising
• TV Commercials, Billboards, Radio, etc.
• Provide consumers with pictures, jingles,
  slogans, atmospheres, etc.

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People need to analyze the health messages given
by food advertisements in order to make
informed food choices. Play Commercials
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LESSON 2
Nutrients
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Nutrients
CHAPTER 5

• The substances in food that your body needs to
  grow, to repair itself, and to supply you with
  energy

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NUTRIENTS
CHAPTER 5

• Macro-Nutrients Provide Energy
• Proteins
• Carbohydrates
• Fats

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NUTRIENTS
CHAPTER 5

• Micro-Nutrients Provide NO Energy
• Vitamins
• Minerals
• Water

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Calories
CHAPTER 5

• A unit of measure used to determine the amount
  of energy provided in food.
• Whopper w/ cheese 760 cal.

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Carbohydrates 1 gram 4 Calories
Starches and sugars present in the
food Carbohydrates are the primary source of
energy for the body.
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Carbohydrates
Recommended Daily Allowance Total Calories per
day 50 to 60 Complex 60 or more of
total Sugars 40 or less of total
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Calories - Carbohydrates
CHAPTER 5

• Burger King Whopper w/ Cheese
• Total Carbs. (g) 53 g
• x 4 cal /gram
• Total Carb Calories 212
• 27 of Total Whopper Calories

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Carbohydrates
Simple Sugars taste sweet found in fruits
and plant vegetables 40 or less of Total Carbs
per day EXAMPLES banana, apple, grapefruit,
strawberries, watermelon, tomato
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Carbohydrates
Complex taste starchy and bland 60 or more
of total carbs per day EXAMPLES Whole grains,
brown rice, nuts, pastas, potatoes, macaroni,
oatmeal, yams
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• How Carbohydrates are Used
• Your body converts all carbohydrates
• to Glucose, a simple sugar used for
• energy.
• Glucose not used is stored in the liver and
  muscles as Glycogen.

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• When energy is needed, your body converts
  glycogen back to glucose.
• Excess Glycogen that your body has not stored as
  energy will be stored as body fat.

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Fiber
An Indigestible complex carbohydrate that is
found in fruits, vegetables, and whole
grains __________________________________________
_______________________________ Although fiber
is not used as energy, it helps move waste
through the digestive system
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Fiber (25 35 grams/ day)
Grains Wheat Rice Millet Barley Rye Oats
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Other Sources of Fiber
Fruits Apples, Pears, Peaches,
Plums Avocados, Raspberries
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Other Sources of Fiber
Vegetables Potatoes, Broccoli, Lentils
Carrots, Peas,
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Other Sources of Fiber
Seeds, Nuts, Legumes
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Nutrition Facts Panel
Blueberry Nutri-grain Bar
Fiber One Bar
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Proteins 1 gram 4 calories
Nutrients that help build and maintain body
cells and tissues 15 to 20 of total daily
calories
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Calories - Proteins
CHAPTER 5

• Burger King Whopper w/ Cheese
• Total Proteins (g) 33 g
• x 4 cal
  /gram
• Total Protein Calories 132
• 17 of Total Whopper Calories

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Proteins are made of long chains of substances
called Amino Acids. It takes all 20 Amino Acids
to build a protein cell
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ISOLEUCINE LEUCINE LYSINE METHIONINE
PHENYLALANINE THREONINE TRYPTOPHAN VALINE
Essential Amino Acids The 9 amino acids that
your body can not make on its own. They are
essential because you need to include them in
your diet everyday.
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Complete Proteins All 9 essential amino acids
are found in fish, beef, pork, poultry, eggs,
milk, cheese, yogurt, soybean products
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Incomplete proteins Lack 1 or more essential
amino acids Need to combine 1 or more
incomplete proteins to complete the protein chain

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Sources of Incomplete Complementary Proteins
Grains Legumes Nuts/Seeds
Barley Beans Sesame seeds
Bulgur Lentils Sunflower seeds
Cornmeal Dried peas Walnuts
Oats Peanuts Cashews
Buckwheat Chickpeas Pumpkin seeds
Rice Soy products Other nuts
Pasta    
Rye    
Wheat    
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During major growth periods, the body builds new
cells and tissues from the amino acids in
proteins. Your body replaces damaged or worn
out cells by making new ones from protein.
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Fats or Lipids 1 gram 9 calories
A fatty substances in food that do not dissolve
in water Fatty acids are classified as either
saturated or unsaturated.
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Calories - Fats
CHAPTER 5

• Burger King Whopper w/ Cheese
• Total Fats (g) 47 g
• x 9 cal /gram
  
• Total Fat Calories 423
• 56 of Total Whopper Calories

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• Saturated Fats
• Animal fats and tropical oils beef, pork, dairy,
  egg yolks, palm oil, coconut oil
• Solid at room temperature Bacon Grease
• Holds all the hydrogen atoms that it can
  Hydrogenated

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Increased consumption of saturated fat leads to
an increased rate of heart disease The more
solid at room temperature, the more saturated the
fat
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• Unsaturated Fats
• Vegetable fats olive, canola, corn, soybean,
  cottonseed oil,
• Liquid at room temperature

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Dietary Fat Guidelines

• Less than 30 of total daily caloric intake
• Less than 1/3 or 33 of all fats should be from
  saturated fat

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Amount of Saturated Fats in Food

• Fish ¼ saturated
• Poultry 1/3 saturated
• Red meat ½ saturated
• Dairy up to 2/3 saturated

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• Fats are a source of energy in the body.
• Fats transport vitamins A, D, E, K in your blood
• Fats should make up 20 to 30 of daily caloric
  intake.
• Fats 9 calories per gram.

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• Cholesterol
• A waxy lipid-like substance that circulates in
  the blood.
• The body uses the small amount that it
  manufactures to make cell membranes and nerve
  tissue

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• Cholesterol
• Produces many hormones, vitamin D, and bile,
  which helps digest fats.
• Excess blood cholesterol is deposited in
  arteries, the arteries of the heart, leading to
  heart disease.

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• Cholesterol
• Intake less than 300 mg/day
• The body does not need cholesterol from outside
  sources, it makes its own
• Animal foods contain cholesterol

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• Cholesterol Levels
• 240 and above High risk
• 200 239 Moderate risk
• Below 200 Ideal

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Vitamins
Compounds that regulate many vital body
processes, including the digestion, absorption,
and metabolism of other nutrients Vitamins are
classified as either water soluble or fat soluble.
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• Water Soluble
• Dissolve in water and pass easily into the blood
  during digestion.
• Need to replenish daily because the body does not
  store them.
• Vitamins B1, B2, B6, B12, and C

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• Fat soluble
• Absorbed, stored, and transported in fat.
• Body stores in fatty tissue, liver, and kidneys.
• Excess buildup of these vitamins in the body can
  be toxic.
• Vitamins A, D, E and K

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Vitamins Body Processes

• Digestion
• Absorption
• Metabolism

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Minerals
Substances that the body can not manufacture but
are needed for forming healthy bones and teeth
and for regulating many vital body processes
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Minerals
Calcium Bones and Teeth Iron Increase Red
Blood Cells Omega-3 - Joint support
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Water

• Transports nutrients to and carries wastes away
  from the cells.
• Through perspiration, water maintains normal body
  temp.

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LESSON 3
Guidelines For Healthy Eating
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Dietary Guidelines for Americans
A set of recommendations for healthful eating
and active living The recommendations are known
as ABCs of good health
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A Aim For Fitness

• Aim for a healthy weight
• Be physically active each day

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B Build a Healthy Base

• Make food choices carefully
• Choose a variety of grains
• Choose a variety of fruits veggies
• Keep food safe to eat

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C Choose Sensibly

• Choose a diet low in saturated fat
• and cholesterol and moderate in fat
• Moderate intake of sugars
• Choose and prepare foods with
• less sodium (salt)

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The Old Food Pyramid
Fats
Meat
Milk
Fruits
Veggies
Grains
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The Food Guide Pyramid
GRAINS
MEAT
VEGGIES
MILK
FRUITS
OILS
GRAINS
VEGGIES
FRUITS
MILK
MEATS
OILS
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Grains
Eat at least 6 oz./day of whole grain cereals,
breads, rice or pasta each day 1 oz. 1 slice
of bread 1 oz. 1 cup cereal 1 oz. ½ cup
cooked rice or pasta
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Vegetables
Eat more dark green veggies like broccoli,
spinach, and dark leafy greens eat more orange
vegetables like carrots and sweet potatoes eat
more dry beans and peas like pinto beans, kidney
beans and lentils 2 1/2 cups/day
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Fruits
Eat a variety of fruit choose fresh, frozen, or
dried fruit fruit juices in moderation 2
cups/day
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Milk
Choose low-fat or fat-free milk, yogurt and other
milk products 3 cups/day Lactose Intolerant -
choose lactose free products or other calcium
sources such as fortified foods and beverages
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Meat Beans
Choose low fat or lean meats and poultry bake,
broil and grill meats Vary your protein
intake-choose more fish, beans, peas, nuts and
seeds 5 ½ ounces/day
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Fats, Sugar and Salt

• Fat sources should include fish, nuts and
  vegetable oils
• Limit solid fats like butter, margarine,
  shortening and lard
• Limit saturated fats, trans fats, and sodium
• Limit food and drink with added sugars

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Guidelines for Recommended Daily Allowances

• Total Calories 2,000 2500 per day
• Total Fat (30) 30 or less of Total Calories
• Saturated Fat 33 or less of Total Fat
• Cholesterol 300 mg or less per day

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Guidelines for Recommended Daily Allowances

• Total Carbs. 50 - 60 of Daily Calories
• Sugar Carbs. 40 or less of Total Carbs
• Sodium (Salt) 2,400 mg or less per day
• Fiber 20-30 g
• Protein 10 - 20 of Daily Calories

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Calories in Calories out

• 1 gram of Carbohydrates 4 cal.
• 1 gram of Proteins 4 cal.
• 1 gram of Fat 9 cal.
• 1 gram of Alcohol 7 cal.

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LESSON 4
Food And Healthy Living
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Food Additives


Substances intentionally added to food to
produce a desired effect
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Food Allergy
A condition in which the bodys immune system
reacts to substances in some foods
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Food Intolerance
A negative reaction to a food or part of food
caused by a metabolic problem
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Foodborne Illness
Food poisoning Bacteria and viruses cause most
common foodborne illnesses
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Pasteurization
The process of treating a substance with heat to
destroy or slow the growth of pathogens
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• To prevent cross-contamination you should store
  raw meat separately from other foods
• A nutritional facts panel on a food package will
  indicate the number of calories of fat per
  serving and the number of servings per container

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• The expiration date on a food product indicates
  the last date you should use the product
• The sell-by-date on a food product indicates the
  last date the product should be sold

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• How do the ideas of variety,
• moderation, and balance apply
• to healthful eating?

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Variety Eating a wide range of foods. No single
food contains all the necessary nutrients.
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• Moderation
• Controlling fat, saturated fat, cholesterol and
  sugar intake, as well as portion size.
• Important because nutrients are needed in certain
  amounts (too much can be harmful).

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Balance Eating the recommended daily servings
using the Food Guide Pyramid as a source of
reference.
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LESSON 5
Calories
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Variables in Caloric Intake

• Resting Metabolic Rate
• Activity
• Dietary Thermogenesis

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Resting Metabolic Rate

The number of calories needed to maintain normal
bodily functions while at rest Considerations
Age, Gender, Height, Weight
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Activity Level

• How much physical activity per day?
• Sedentary - None
• Lightly Active Very little activity
• Moderately Active 3 days/wk
• Very Active 5 days/wk
• Extra Active Athletic training

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Dietary Thermogenesis

The number of calories that is needed for
consumption , digestion, and transportation of a
meal