Personal Eating Habits
Goal 7.02: Assess personal
eating habits.
Influences on Food Choices
Physical Influences• hunger- physical need for food• appetite- desire to eat • Your body needs nutritious food in
order to perform vital functions. Lack of nutritious food can cause health problems.
• List 2 foods that fulfill your appetite.• Share with your group.
chips and salsasugary candydoughnuts
Emotional Influences• Food satisfies emotional needs.• food associations • Allowing emotions to control eating
habits can be unhealthy. (anxiety, boredom, depression, loneliness)• Recognize the emotions that make you
want to eat or not eat.
• List 2 food associations.• Share with your group.
Cincinnati chiliCassano’s pizza
Social Influences• Family• Cultural/Ethnic Background• Religious Customs• Regional Traditions• Friends• Media
• List 2 social influences on your food choices.• Share with your group.
buckeyesLasagnaLinguisa
Personal Influences• lifestyle• individual preferences• habits
Nutrients• Chemicals found in food that help the body
work properly• Carbohydrates• Proteins• Fats• Vitamins• Minerals• Water
Carbohydrates• nutrients that provide your body with
ready energy• grain products, vegetables, fruits, dry
beans, peas
2 Categories 1. starches- complex carbohydrates/breaks
down into glucose/supplies energyex: rice, potatoes, bread, pasta
2. sugars- simple carbohydrates/natural sugars (fruits, grains, milk)
Refined sugars/added sugars-table sugar, corn syrup, dextrose, fructose, lactose, molasses, honey
Fiber• indigestible thread like cells• not digested/moves food through the
digestive system• May reduce the risk of cancer and heart
disease.• Ex: fruits, vegetables, (especially skins),
whole grain cereals and breads
Proteins• used to build and repair body tissue• forms major part of your hair, nails, and
skin• broken down into amino acids
(chemical building blocks)• amino acids- make body tissue• protein
• complete proteins – animal products (meat, poultry, fish, eggs, milk)• incomplete proteins- grains,
vegetables, nuts, seeds• Your body needs complete proteins.• Rice and beans=complete
Fats• most concentrated/reserve source of
energy• transports/stores nutrients• regulate body temperature/growth• insulates the body• cushions vital organs• Ex: meat, fish, dairy, nuts
Types of Fats• Saturated fats- solid at room temperature/found in
animal products/tropical oils (coconut, palm)• Unsaturated fats-liquid at room
temperature/vegetable, corn, olive (healthiest oil), peanut, sesame oils, nuts, seeds,
• Trans fat- trans fatty acids/type of fat formed when liquid oil is turned into solid fats (hydrogenation)
• Ex: vegetable shortening, hard margarine, candies, cookies, snack foods, fried foods, baked goods, processed foods
• Cholesterol- white, wax-like substance that plays a part in transporting and digesting fat • high levels can lead to heart disease,
high blood pressure• produced in the liver• Ex: egg yolks, dairy products, meat
Vitamins• help your body function properly and
process other nutrients• needed in tiny amounts• not getting enough can lead to
disease of the eyes, skin, and bones• too many can cause problems too
• water soluble vitamins-absorbed and can move through the body dissolved in water (Vitamin C and B)• fat soluble vitamins-dissolve in fat and
travel through the bloodstream in droplets of fat (Vitamins A, D, E, and K)• too much can build up to harmful levels
(ex: vitamin A can cause nerve and liver damage)
Minerals• regulate body processes • Calcium is the present in the body in
the largest quantity.• not enough calcium can cause
osteoporosis (brittle bone disease)• lack of iron can cause iron-deficiency
anemia (raisins are a good source of iron)
Water• 70% of your body weight is made up
of water• found in every cell and basic material
of your blood• transports nutrients throughout the
body and carries away waste products
• moves food through the digestive system• regulates the temperature of the body• lose 2-3 quarts of water in a day• water, juice, milk, soups, fruits and
vegetables
Vegetarian Diets
• Get professional nutritional counseling before starting .• People choose to be vegetarian
because of ethical, religious, or health reasons.
Vegetarian Types:• vegan- eat only food from plant sources • lacto-vegetarians- eat plant sources and
dairy products• lacto-ovo vegetarians- eat plant
sources, dairy products, and eggs• semi-vegetarian- eat everything except
red meat
Vegetarian Nutrition• protein- replace animal products
with grains, legumes, vegetables, and nuts (a combination can supply the complete proteins)
Iron• replace animal products with
enriched cereals and breads, dried fruits, dry beans, and dark leafy green vegetables
Calcium• replace animal products with
legumes and green leafy vegetable
• also fortified products- soymilk and orange juice
Vitamins D and B12
• replace animal products with fortified breakfast cereals and fortified soy products
Zinc
• replace animal products with whole grain foods, legumes, nuts, wheat germ, and tofu