Transcript Chapter 5 - Net Start Class

Warm-Up Chapter 5
List the six foods that you eat
most often for meals or snacks.
Why do you choose them? What
do you base those choices on?
Health Benefits, Taste,
Appearance, Convenience?
Chapter 5 – Nutrition and Your
Health
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Nutrition During the Teen Years
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Good Nutrition enhances your quality of life and
helps prevent disease.
What Influences Your Food Choices?
Hunger – Unlearned, inborn response – natural
physical drive that protects you from starvation.
 Appetite – Desire to eat.
 Emotions – Boredom, Frustration, Stress,
Depressed.
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Your Environment
Family, Friends, Peers – Many eating habits were
shaped when adults planned your meals. You may
now prefer them because you grew up eating them.
Friends and Peers can influence you to try new
foods.
 Cultural/Ethnic Background
 Convenience and Cost
 Advertising
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Nutrition Throughout the Life Span
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Good Nutrition is essential especially in Teen Years
because it is one of the fastest periods of growth.
Lesson 2 – Nutrients
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Carbohydrates
Body’s preferred source of energy, providing 4
calories per gram.
 It is recommended that 55-60% of your daily
calories come from carbohydrates, mainly complex
carbohydrates.
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Simple – Sugars – Fructose (fruit), lactose (milk), and
sucrose (sugarcane – refined to become table sugar).
 Complex – Starches – Whole grains, seeds, nuts, legumes,
and tubers (root vegetables such as potatoes)
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The Role of Carbohydrates
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Converted into Glucose.
If not used right away, stored in liver and
muscles as glycogen. When needed it is
converted back into glucose.
If more carbohydrates are taken in than the
body can use or store, it is converted and stored
as body fat.
Fiber
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Indigestible complex carbohydrate
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Tough, stringy parts of vegetables
Fruits
Whole Grains
Helps move waste through the digestive system, which
helps prevent intestinal problems.
To stay healthy, eat 20 to 35 grams of fiber each day.
Eat fruits and vegetables with edible skins and wholegrain products such as bran cereals, oatmeal, and brown
rice, as they are excellent sources of fiber.
Protein
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Made of long chains called amino acids. Your body
cannot produce 9 of the 20 amino acids that it needs,
therefore you must get them from the foods you eat.
Complete Proteins – Contain adequate amounts of the
9 Amino Acids – Comes from Animal Products – Fish,
Meat, Poultry, Eggs, Milk, cheese and Yogurt.
Incomplete Proteins – Lack one or more essential
amino acids – Beans, Peas, Nuts, Whole Grains.
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Combining several incomplete proteins is the equivalent to
consuming a complete protein.
The Role of Proteins
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During major growth periods, such as infancy, childhood,
adolescence, and pregnancy, the body builds new cells and
tissues from the amino acids in proteins.
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Body also uses proteins to make new:
 Enzymes
 Hormones
 Antibodies
Also supply the body energy – 4 calories per Gram.
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Fats
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SOME fat in the diet is necessary for good
health.
Type of lipid
Provide 9 calories per gram.
Saturated Fatty Acids – Animal Fats and
Tropical Oils.
Unsaturated Fatty Acids – Vegetable Fats
The Role of Fats
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They transport Vitamins A, D, E, and K in your
blood and serve as sources of linoleic acid.
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An essential fatty acid that is needed for growth and
healthy skin.
Fats also add Flavor and Texture to Food.
Help Satisfy Hunger longer than Carbohydrates
or Proteins, because they take longer to digest.
No more than 20-30% of Total Caloric Intake.
The Role of Cholesterol
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Your Body uses the small amount it manufactures to
make cell membranes and nerve tissue and to produce
many hormones, Vitamin D, and bile (which helps
digest fats).
Excess Blood Cholesterol is deposited in arteries,
including the arteries of the heart, which increases the
risk of heart disease.
High cholesterol may be hereditary and tends to rise as
people age.
Losing excess weight can lower cholesterol levels.
Lesson 3 – Guidelines for
Healthful Eating
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ABC’s of Good Health
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A: Aim for Fitness
Aim for a Healthy Weight
 Be physically active each day.
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B: Build a Healthy Base
Make your Food Choices carefully
 Choose a variety of grain products, especially whole
grains.
 Choose a variety of fruits and vegetables daily.
 Keep food safe to eat.
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C: Choose Sensibly
Choosing a diet low in saturated fat and cholesterol
and moderate in fat.
 Choosing beverages and foods to moderate your
intake of sugars.
 Choosing and preparing foods with less salt.
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Moderation, Moderation, Moderation!!!
Fats
 Sugar
 Salt
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The Importance of Breakfast
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While you sleep your body uses energy for functions
like breathing, keeping your heart beating, when you
wake up your body needs a fresh supply of energy.
Eating a nutritious Breakfast can:
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Improve mental and physical performance.
Reduce Fatigue later in the day.
Maintain a healthy weight.
Skipping breakfast can cause overeating later in the day!
Understanding Serving Sizes
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Just because the Pop-Tart package has two PopTarts in it, does not mean that those two PopTarts are One Serving!!! Read Labels!
Medium Apple = Tennis Ball
One Serving of Meat = Computer Mouse
One Serving of Bread = One Slice
Lesson 4 - Product Labeling
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Nutrition Labeling
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Law requires that these information panels be placed on
packages of food that are intended for sale.
Nutrient Content Claims
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Light/Lite – Calories have been reduced by 1/3, OR fat or
sodium has been reduced by at least 50%.
Less – Contains 25% less of a nutrient or calories of
comparable food.
Free – Contains No Amount, or Insignificant Amount of
Total Fat, saturated fat, cholesterol, sodium, sugar, or calories.
Open Dating
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Expiration Date – The last date you should use a
product.
Freshness Date – The last date a food is
considered to be fresh.
Pack Date – The date the food was packaged.
Sell-by / Pull Date – The last date the product
should be sold. You can store and use product
after its sell-by date.