The Importance of Good Nutrition

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The Importance of Good Nutrition
Benefits of Good Nutrition

• Making healthy food choices will provide your
  body with the nutrients it needs to help you look
  your best and perform at
• your peak.
• Good nutrition
• Enhances your quality of life.
• Helps prevent disease.
• Provides you with the calories and nutrients
  your body needs.

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What Influences Your Food Choices?
Hunger and Appetite
Hunger is the physical need for food. When you
eat just to be sociable or in response to a
familiar sensation, you are eating in response to
appetite rather than to hunger.
When Your Stomach is Empty
When You Eat

• Its walls contract, stimulating nerve endings.
• The nerves signal your brain that your body needs
  food.

• The walls of the stomach are stretched.
• The nerve endings are no longer stimulated.

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What Influences Your Food Choices?
Food and Your Environment

• Environmental factors that influence food choices
  include
• Cultural and ethnic background.
• Advertising.
• Family, friends, and peers.
• Convenience and cost.

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Nutrition Throughout the Life Span
Healthful Eating
Good nutrition is essential for health throughout
life but particularly during adolescence.

• A healthful and balanced eating plan
• Provides you with nutrients.
• Gives you energy.
• Enables you to stay alert.
• Helps prevent obesity and type 2 diabetes.
• Lowers the risk of developing life-threatening
  conditions.

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Carbohydrates
What Are Carbohydrates?
Made up of carbon, oxygen, and hydrogen,
carbohydrates are the bodys preferred source of
energy.

• Depending on their chemical makeup, carbohydrates
  are classified as either
• Simple
• OR
• Complex

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Carbohydrates
Simple and Complex Carbohydrates
Simple Carbohydrates
Complex Carbohydrates

• They are sugars, such as fructose, lactose, and
  sucrose.
• They occur naturally in plants such as sugarcane
  and sugar beets.

• They are starches.
• They are found in whole grains, nuts, legumes,
  and tubers.

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Carbohydrates
The Role of Carbohydrates

• Your body converts all carbohydrates to glucose.
• Glucose that is not used right away is stored as
  glycogen.
• When more energy is needed, your body converts
  the glycogen back to glucose.
• Your body converts and stores the excess
  carbohydrates as body fat.

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Fiber
Fiber

• Fiber is found in the tough, stringy parts of
  vegetables, fruits, and whole grains.
• It helps prevent intestinal problems such as
  constipation.
• Eating enough fiber reduces the risk of heart
  disease.
• Some types of fiber help control diabetes.

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Proteins
What Are Proteins?
Proteins are a vital part of every cell in your
body. They are made of long chains of substances
called amino acids.
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Proteins
Complete and Incomplete Proteins

• Complete proteins contain adequate amounts of all
  nine essential amino acids.
• Animal products and many soybean products are
  good sources of complete proteins.

Complete Proteins
Incomplete Proteins
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Proteins
The Role of Proteins

• The body uses proteins to
• Build new cells and tissues.
• Replace damaged cells by making new ones.
• Make enzymes, hormones, and antibodies.
• Supply the body with energy.

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Fats
What Are Fats?
Fats are a type of lipid. The building blocks of
fats are called fatty acids.

• Depending on their chemical composition, fatty
  acids are classified as either
• Saturated
• OR
• Unsaturated

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Fats
Saturated and Unsaturated Fatty Acids
Saturated Fatty Acids
Unsaturated Fatty Acids

• Hold all the hydrogen atoms they can.
• Are usually solid at room temperature.
• Are associated with an increased risk of heart
  disease.

• Have at least one unsaturated bond where hydrogen
  can be added to the molecule.
• Are usually liquids (oils) at room temperature.
• Have been associated with a reduced risk of heart
  disease.

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Fats
The Role of Fats

• They transport vitamins A, D, and K in the blood.
• They serve as sources of linoleic acidan
  essential fatty acid that is needed for growth
  and healthy skin.
• They add flavor and texture to food.
• They satisfy hunger longer than other nutrients
  do.

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Fats
The Role of Cholesterol
Cholesterol is a waxy lipid-like substance that
circulates in blood.

• Your body uses cholesterol to
• Make cell membranes and nerve tissue.
• Produce hormones.
• Produce vitamin D.
• Produce bile, which helps digest fats.

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Vitamins
Vitamins

• Vitamins are classified as either water- or
  fat-soluble.
• Water-soluble vitamins dissolve in water and pass
  easily into the blood during digestion.
• Fat-soluble vitamins are absorbed, stored, and
  transported in fat.

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Minerals
Important Minerals
Some important minerals you need each day are

• Calcium
• Phosphorous
• Magnesium
• Iron

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Water
The Role of Water

• It transports nutrients to and carries wastes
  from your cells.
• It lubricates your joints and mucous membranes.
• It enables you to swallow and digest foods,
  absorb nutrients, and eliminate wastes.
• It helps maintain normal body temperature through
  perspiration.

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B Build a Healthy Base
The Food Guide Pyramid
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B Build a Healthy Base
Understanding Serving Sizes

• Understand what constitutes a serving.
• Visualize common objects that can help you
  estimate serving sizes and control portions.
• Balance your daily food choices by eating enough
  servings from all five major food groups.
• Understand serving sizes.

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C Choose Sensibly
Moderation in Fats

• The Dietary Guidelines recommends that no more
  than 30 percent of daily calories come from fats.
• Eating less fat, especially saturated fat, lowers
  your risk of cardiovascular disease.

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Healthful Eating Patterns
The Importance of Breakfast

• Eating a nutritious breakfast improves mental and
  physical performance and reduces fatigue later in
  the day.
• Eating breakfast may also help you maintain a
  healthy weight.
• Skipping this meal may cause you to overeat later
  in the day.

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Healthful Eating Patterns
Eating Out, Eating Right

• Use the Food Guide Pyramid when ordering
  restaurant food.
• Order foods that are grilled, baked, or broiled.
• Ask that high-fat sauces not be used at all or be
  served on the side.
• At fast-food restaurants, ask to see the calorie
  counts and other nutrition information before
  placing your order.
• Dont forget to think about portion control.

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Nutrition Labeling
Nutrition Facts
The law requires that Nutrition Facts panels be
placed on packages of food that are intended for
sale.
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Nutrition Labeling
Ingredients List

• Most food labels also list the foods ingredients
  by weight, in descending order, with the
  ingredient in the greatest amount listed first.
• Some of the ingredients listed are
• Food additives
• Sugar and fat substitutes

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Product Labeling
Nutrient Content Claims
Product labels may advertise a foods nutrient
value. Some specific terms include the following

• Light or Lite
• Less
• Free
• More
• High, Rich In, or Excellent Source Of
• Lean

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Product Labeling
Open Dating
Open dates on products reflect their freshness.
Some common types of open dating you may see on
product labels are

• Expiration date
• Freshness date
• Pack date
• Sell-by date (or pull date)

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Food Sensitivities
Food Allergies
Food allergies are caused by allergens, which are
proteins that the body responds to as if they
were pathogens.

• People with allergies may have
• Rash, hives, or itchy skin.
• Vomiting, diarrhea, or abdominal pain.
• Itchy eyes and sneezing.

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Food Sensitivities
Food Intolerances
Food intolerance may be associated with certain
foods or food additives. Some types of food
intolerance may be hereditary.
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Foodborne Illness
What Is Foodborne Illness?

• Foodborne illness may result from eating food
  contaminated with pathogens, the poisons they
  produce, or poisonous chemicals.
• Many times the contaminant cant be seen,
  smelled, or tasted.
• Become knowledgeable about the causes of such
  illnesses and ways to keep food safe.

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Foodborne Illness
Causes of Foodborne Illness

• Bacteria and viruses cause most common foodborne
  illnesses.
• Foods become contaminated with these pathogens in
  two main ways
• 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 the meat or milk of such an animal is
  consumed without being thoroughly cooked or
  pasteurized, the organism may cause illness.

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Foodborne Illness
Minimizing Risks of Foodborne Illness
Separate
Clean
To avoid cross-contamination, separate raw meat,
seafood, and poultry from other items in your
shopping cart.
Wash your hands thoroughly in hot, soapy water.
Also, remember to wash fruits and vegetables
before you eat them.
Chill
Cook
Cook foods to a safe temperature.
Refrigerate or freeze perishable foods as soon as
you get home.
Fever greater than 101.5F
Dehydration
Dizziness when standing up
Vomiting or diarrhea