Chapter 5

Nutrition and Your Health

Lesson 1: Food in Your Life.

Why Do You Eat?

Nutrients-substances in food that your body needs to function properly to grow, to

repair itself, and to supply you with energy.

Eating habits stem from:

-physical need for food, and

-psychological desire for food.

Learning to recognize the difference between the two will help you make more healthful

food choices.

Your Body’s Physical Need for Food.Most basic reason for eating is

physical.

Hunger-natural drive (inborn response) that protects you from

starvation.

Your Mind’s Desire for Food

Appetite-a desire, rather than a need to eat. Appetite is a learned

response.

Number of environmental factors that influence your food choices:

1. Culture-your surroundings, your ethnic background, religious beliefs.

2. Family and Friends-as a child most influence came from family. Now most from friends.

3. Advertising-many people believe everything that they hear on TV or read in a newspaper. Millions of dollars are spent on powerful persuasion.

4. Time and Money-today’s busy lifestyles cause people to want something that they can cook and eat quickly.

5. Emotions-boredom, stress, depression. Eat or not able to eat when you are upset.

YOUR EATING HABITS

Eating is linked to six out of ten leading causes of death in the United States, including heart

disease, stroke, and cancer.

WHY???

Many people are unable to distinguish between appetite and hunger. They eat past the point of being full.

Nutrition Throughout Your Life

Nutrition-the process by which the body takes in and uses food.

Good Nutrition:-have energy

-stay mentally alert

-feel and look your best

-prevent chronic diseases

(heart disease, cancer, diabetes, strokes)

Lesson 2: Nutrients: Carbohydrates,

Proteins, and Fats

Carbohydrates-starches and sugars found in food. Body’s preferred source of energy. 55-65% of daily calories should come from carbohydrates. (4 calories per gram)

Two Types:

-Simple carbohydrates-”sugars”

-Complex carbohydrates-”starches”

Fiber-found in the tough, stringy part of vegetables, fruits, and other grains. Special form of complex

carbohydrates. Helps moves waste through the digestive system.

Protein-materials that help build and maintain body tissues. (4 calories per gram)

Two types:

-complete protein-contain all amino acids that body needs.

-incomplete protein-lacks some of the essential amino acids.

Fats-a type of lipid that does not dissolve in water. ( 9 calories per gram)

Two types:

-Saturated-holds all the hydrogen atoms it can. Usually solid at room temperature. High intakes associated with the risk of heart disease.

-Unsaturated-missing one or more pairs of hydrogen atoms. Usually a liquid at room temperature. Associated with reduced risk of heart disease.

Role of Fats

-carry vitamins into your blood

-add flavor to food

-satisfy hunger

Body Fat

-cushions/protects vital organs

-insulates your body

Lesson 3:

Nutrients: Vitamins, Minerals

and Water

Vitamins-compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients.

“Micronutrients”-needed in small amounts.

Two Kinds of VitaminsWater soluble-dissolve in water.

(Vitamins C, B)

Fat Soluble-absorbed and transported by fat.

(Vitamins, A,D,E, K)

Excess buildup of these vitamins can have a damaging effect on

body.

Example of Vitamins

Vitamin C-protects against infection

Vitamin D-use of calcium

Vitamin K-essential for blood clotting

MineralsInorganic substances that the body CANNOT manufacture

but that act as catalysts, regulating many vital body

processes.

Important Minerals for Teens

Iron-essential for hemoglobin in blood

Calcium-helps develop and maintain bone structure,

muscle contraction, and blood clotting

Sodium, Chloride, Potassium

“electrolytes”-become electrically charged when in

a solution

WaterMOST IMPORTANT NUTRIENTMakes up greatest percentage of

body.

Regulator, Lubricates joints and membranes. Swallow and digest

food. Eliminates waste. Prevents overheating.

Lesson 4: Guidelines for a Healthy Eating Style

Recommended Dietary Allowances (RDA)

“Amount of nutrients that will prevent deficiencies and excess

in most healthy people.”

Dietary Guidelines for Americans

1. Eat a variety of food.

Food Guide Pyramid-graphic tool for expressing the dietary guidelines.

2. Balance Food with Physical Activity

-Get rid of sedentary lifestyle.

-Control body fat, not necessarily weight.

-All calories add up, no matter what their source.

3. Choose plenty of grain, produce, vegetables, and fruit.

4. Choose an eating style low in fat, saturated fat, and cholesterol.

5. Choose an eating style moderate in sugars.

6. Choose an eating style moderate in salt and sodium.

Develop a healthful eating pattern.

-Variety

-Moderation

-Balance

Lesson 5: Being a Smart Food Consumer

Nutritional Facts Panel found on almost all food packages can help

you judge whether or not a product will meet your nutritional

needs.Nutrition label

Nutrition Label Contains:-serving size

-servings per container

-calories per serving and calories from fat

-percentage of Daily Value of nutrients

Almost all foods MUST have an “Ingredient List”-list of

ingredients in the product. Listed by weight in descending order.

Ingredient in greatest amount

listed first.

Food Additives-substances added to food intentionally to produce a desired effect.

Add nutrients, give flavor, maintain texture, give color,

lengthen storage live.

Enriched-food in which nutrients that were lost in processing have been added back.

Fortification-addition of nutrients

that are NOT normally present.

Other Nutritional Terms:1. Healthy-food is low in fat and saturated fat and contains limited amounts of sodium and cholesterol.

2. Lite-calories have been reduced.

3. Less-product contains 25% less of a nutrient or calories of a comparable food.

4. Free-product contains no amount or slight amount of fat, cholesterol, sodium, sugar, and/or calories.

5. Fresh-food is raw, unprocessed contains no preservatives.

6. Natural-meat and poultry only. Food is minimally processed with no artificial or synthetic ingredients.

Open DatingExpiration Date: last date you should

USE the product.

Freshness Date: last date a food is THOUGHT to be fresh.

Pack Date: the date on which the

product was PACKAGED.

Sell Date: last date the product should be sold

Unit PricingStrategy for recognizing the

relative cost of a product based on the cost of a standard unit

such as an ounce or gram.

Ex. 8 oz. Can for $.88 vs. 12 oz. Can for $1.07.