Transcript Nutrition - Duluth High School

Nutrition
CHAPTER
5
Factors That Influence One’s Food Choices
 Physical Need: hunger
 Psychological desire: appetite (wanting to eat)
Appetite is a learned behavior. It is a desire
rather than a need.
 Environment: culture, family, friends, advertising,
time, money
 Your emotions: boredom, stressed, depressed
Nutrients
 Carbohydrates
 Proteins
 Fats
Carbohydrates
 Starch/sugar
 Simple: fructose found naturally in food, and sucrose
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in table sugar
Complex: starch found in grains, seeds, nuts,
legumes
4 calories per gram
55-65% of our calories need to come from
carbohydrates
Body’s main source of fuel
Protein
 Help build and maintain body tissues
 Complete proteins: contains all of the essential
amino acids (fish, meat, eggs, yogurt)
 Incomplete proteins: lack amino acids (nuts &
grains)
 4 calories per gram
FATS
 Fats are lipids - a fatty substance that does not
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dissolve in liquid
Concentrated form of energy
Carries vitamins A,D,E and K into your blood
Saturated: more solid in room temperature, most
animal fats, associated with heart disease
Unsaturated: becomes liquid at room temp.,
healthier, found in vegetable fats
9 calories/gram. 60-80 grams per day
Vitamins
 They help the body with digestion, absorption and
metabolism
 Either water-soluble or fat-soluble
 13 vitamins, Vitamin D is produced in the skin via
sunlight
 Must eat a variety of foods to get all of your vitamins
Minerals
 Inorganic, must be digested
 Ex: calcium, iron, fluoride, zinc, sodium
 Best source is in the foods you eat
Nutritional Guidelines
 Eat a variety
 Fresh is best
 Balance food with exercise
 Know your body fat %, this is more important than
body weight
 Take time to measure out serving sizes
 Choose foods that are low in saturated fat and
cholesterol
 Choose plenty of grain products
Nutritional Guidelines
 Control sugar and sodium
 Eat breakfast
 Eat healthy snacks between meals
 Lunch and dinner should have a variety of foods
Being a Smart Consumer
Read Labels!
1. Check the serving size
2. Check calories and calories from fat
3. Look at ingredients
4. Check the expiration date
5. Educate yourself