Transcript Chapter 5: Nutrition & Your Health

Chapter 5: Nutrition & Your
Health
Nutrition During the Teen Years
Importance of Good
Nutrition
Enjoy a wide variety of
healthful foods
Not all foods offer same
benefits – have to make
smart choices
What Does Nutrition Do?
Enhances quality of
life
Helps prevent
disease
Provides you with
calories & nutrients
for energy
Hunger versus Appetite
Hunger is a
physical
response that
protects you
from starvation
Appetite is a
desire to eat
What Influences Your Food
Choices?
Family Customs
Ethnic Background
Economics
Geography & Climate
Availability
Convenience
Personal Taste
Nutrition Throughout the Life
Span
Good nutrition is
essential throughout
life
Very important in
adolescence
(growing period)
Lesson 2: The 6 Nutrients
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
What are Carbohydrates?
Starches &
sugars present in
foods
Body’s preferred
source of energy
(55-60% of your
daily calories)
Simple and Complex
Carbohydrates
Simple (sugars)
(ex. fruit & milk)
Complex (starches)
(ex. rice, bread, potatoes)
Our body must break our
complex carbohydrates into
simple carbohydrates for
energy
What is Fiber?
It is a complex
carbohydrate
Can’t be digested to use
as energy
Helps move waste
through digestive system
Sources of Fiber
Bran cereals
Brown rice
Oatmeal
Skin of fruits
& veggies
What are Proteins?
Helps build and maintain body
cells and tissues
Made up of long chains of
substances called amino acids
Our body can make all but 9
of the 20 essential amino
acids
The 9 that our body can’t
make we must eat
Complete Proteins
Contain adequate
amounts of all 9
essential amino acids
Animal Products
Fish, Meat, Eggs,
Cheese, Yogurt
Many Soybean
Products
Incomplete Proteins
Lack one or more of the
essential amino acids
Beans, peas, nuts, and
whole grains
Consuming a
combination of
incomplete proteins is
equialvant to eating a
complete protein
Role of Proteins
Body builds new cells and tissues
from amino acids
Replaces worn and/or damaged
cells
Provides Energy
Makes enzymes, hormones,
antibodies
What are Lipids?
Fats are a type of lipid, a fatty substance
that does not dissolve in water
The building blocks of fats are called fatty
acids
Fatty acids that the body needs, but
cannot produce, are essential fatty acids
Fatty acids are either saturated or
unsaturated
Saturated Fatty Acids vs.
Unsaturated Fatty Acids
Saturated fatty acids are solid at room
temperature
Animal fats and tropical oils
High intake of saturated fats is linked with
increased risk of heart disease
Unsaturated fatty acids are liquids
(oils) at room temperature
Most vegetable fats
Linked with reduced risk of heart disease
Role of Fats
Make up no more than 20-30%
of your daily calories
Provide energy
Transport vitamins
(A, D, E & K in your blood)
Help with growth & healthy skin
Add flavor and texture to food
Take longer to digest so they
help satisfy hunger
What are Vitamins?
Are compounds that help
regulate many vital body
processes
Digestion
Absorption
Metabolism of other
nutrients
Classified as water-soluble
or fat-soluble
Water Soluble Vitamins
Water soluble (C, B complex group)
Body doesn’t store these
vitamins
Pass easily in blood
They are replenished regularly
through the food you eat
Foods include; citrus fruits,
milk, eggs, vegetables, wholegrain cereals
Fat Soluble Vitamins
Fat Soluble (A,D, E, K)
Absorbed, stored, and
transported in fat
Buildup can be toxic
Stored in kidneys, liver and fatty
tissue
Example foods are milk, carrots,
vegetable oils, nuts, seeds,
broccoli, eggs
What are Minerals?
Body cannot manufacture
Needed for healthy bones
& teeth, and other body
processes
May need to take a
supplement
Key minerals include;
calcium, phosphorus,
magnesium, iron
Water
Important to every bodily
function
Transports nutrients
Carries waste from cells
Lubricates your joints and
mucous membranes
Enables you to swallow and
digest foods
Helps the absorption of
nutrients
What are the Six
Nutrients?
Carbohydrates
Protein
Fats
Vitamins
Minerals
Water
Guidelines for Healthy
Eating
Dietary Guidelines for
Americans (DGAs):
Set of recommendations for healthy
eating and living
Grouped into three broads areas
known as the ABCs of good health
ABC’s
Aim for
Fitness
Build a
Healthy Base
Choose
Sensibly
A: Aim for Fitness
• Aim for a
healthy weight
• Be physically
active each day
B: Build a Healthy Base
Choose foods
carefully
Variety of grains
Variety of fruits &
veggies
Keep food safe
C: Choose Sensibly
Low saturated
fats and
cholesterol
Moderate intake
of sugars
Less salt!
Healthful Eating Patterns
Foundation of a Healthy Eating Plan:
Variety – choosing lots of different foods
Moderation – eating sensible portions
Balance – eating foods that you like but
balance treats with healthy choices
Applies to all of your food choices
Is Breakfast Important?
Body needs to refuel after sleep
Improves mental and physical
performances
Reduces fatigue
Helps control weight
Strong academic performance
Foodbourne Illness
Called “Food
Poisoning”
Results from
eating food
contaminated
with pathogens
Infected person
Animals
Foodbourne Illness:
Symptoms
Nausea
Vomiting
Diarrhea
Fever
Recover in
few days
Minimize Your Risk
Most cases of foodborne
illness happens at home
Clean – prevent cross
contamination
Separate raw meats
Cook to necessary
temperatures
Chill food at appropriate
temperatures