Transcript Chapter 10
Chapter 10 The Importance of Nutrition Vocabulary Nutrition – process by which your body takes in food and uses it. Nutrients – substances in food that your body needs to grow, repair itself, and supply you with energy. Calorie – unit of heat used to measure energy your body uses and the energy it receives from food. Hunger – physical drive to eat, prompted by the body’s physical need to eat. Appetite – psychological desire for food. Influences on Food Choices Family and culture Friends Time and money Advertising 6 Basic Nutrients Carbohydrates Vitamins Fats Minerals Protein Water Nutrient Functions Provide energy Grow, repair, maintain body tissue Maintain metabolic functioning Provide heat, insulation, lubrication Utilize other nutrients Carbohydrates (45-65%) Starches and sugars found in foods, which provide your body’s main source of energy. Fiber – tough complex carbohydrate that the body cannot digest. – (Helps move waste through the digestive tract) Types of Carbohydrates Complex – starches – – – – Bread Pasta Beans Potatoes Simple – sugars – – – – Fructose Lactose Honey Maple Syrup Protein (10-15%) Nutrients the body uses to build and maintain its cells and tissues. – Protein helps your body grow during childhood and adolescence. – Muscles, ligaments, tendons, and all body cells Types of Protein 20 Amino Acids found in food Complete – contain all 9 essential amino acids – Animal sources – Meat, eggs, dairy – 9 essential – 11 nonessential Incomplete – do NOT contain all 9 essential amino acids – Plant sources Fats (25-35%) Unsaturated Saturated Trans – plant-based foods – animal-based foods fats – formed by hydrogenation. – stick margarine, snack foods, packaged baked goods Cholesterol – fatty, fatlike substance HDL – High-density lipoproteins – Good cholesterol – Move quickly LDL – Low-density lipoprotein – Bad cholesterol – Move slowly Vitamins Compounds found in food that help regulate many body processes. Fat-soluble – stored in fat cells (4 – know them) Water-soluble – dissolve in water – See Figure 10.6 on pg. 263 Minerals Elements the body found in food that are used by Body cannot produce them, must obtain them through food. – See Figure 10.7 on pg. 264 Healthy Guidelines • Dietary Guidelines for Americans – set of recommendations about smart eating and physical activity for all Americans • MyPyramid – interactive guide to healthful eating and active living. – Mypyramid.gov (Be familiar with website) Smart Habits • Eat a variety of fruits and vegetables. • Lean protein • Sensible snacks • Eat right when eating out. • Be physically active • Limit high-fat foods everyday • Eat breakfast everyday Food Labels Where to Start! Serving Size – Amount people would typically eat Serving/container – How many servings are in the entire package. Calories – How many calories are in 1 serving. Calories From Fat – Amount of calories per serving that come from fat Reading Ingredients Ingredients include all substances that go into making a food product. They are listed in order from greatest to least. First ingredient listed is what there is the most of in that food product. Last ingredient is the substance there is the least of Example Food Label Information Food Additives – substances intentionally added to foods to produce desired effects. (Enhance flavor, preservatives, coloring) Be aware of sugars. Most people do not realize all the sugars in foods. (words ending in “ose”)