Transcript Chapter 5 PPT

The Importance of Good Nutrition
Benefits of Good Nutrition
Making healthy food choices will provide
your body with the nutrients it needs to
help you look your best and perform at
your peak.
Good nutrition:
Enhances your quality of life.
Helps prevent disease.
Provides you with the calories and
nutrients your body needs.
What Influences Your Food Choices?
Hunger and Appetite
Hunger is the physical need for food. When you eat “just to be
sociable” or in response to a familiar sensation, you are eating in
response to appetite rather than to hunger.
When Your Stomach is Empty
When You Eat
Its walls contract,
stimulating nerve endings.
The walls of the stomach
are stretched.
The nerves signal your
brain that your body needs
food.
The nerve endings are no
longer stimulated.
What Influences Your Food Choices?
Food and Your Environment
Environmental factors that influence food choices include:
Cultural and ethnic background.
Advertising.
Family, friends, and peers.
Convenience and cost.
Nutrition Throughout the Life Span
Healthful Eating
Good nutrition is essential for health throughout life but
particularly during adolescence.
A healthful and balanced eating plan:
Provides you with nutrients.
Gives you energy.
Enables you to stay alert.
Helps prevent obesity and type 2 diabetes.
Lowers the risk of developing life-threatening conditions.
Carbohydrates
What Are Carbohydrates?
Made up of carbon, oxygen, and hydrogen, carbohydrates are
the body’s preferred source of energy.
Depending on their chemical makeup, carbohydrates are
classified as either:
Simple
OR
Complex
Carbohydrates
Simple and Complex Carbohydrates
Simple Carbohydrates
They are sugars, such
as fructose, lactose,
and sucrose.
They occur naturally in
plants such as
sugarcane and sugar
beets.
Complex Carbohydrates
They are starches.
They are found in
whole grains, nuts,
legumes, and tubers.
Carbohydrates
The Role of Carbohydrates
Your body converts all carbohydrates to glucose.
Glucose that is not used right away is stored as glycogen.
When more energy is needed, your body converts the
glycogen back to glucose.
Your body converts and stores the excess carbohydrates as
body fat.
Fiber
Fiber
Fiber is found in the tough, stringy parts of vegetables,
fruits, and whole grains.
It helps prevent intestinal problems such as constipation.
Eating enough fiber reduces the risk of heart disease.
Some types of fiber help control diabetes.
Proteins
What Are Proteins?
Proteins are a vital part of every cell in your body. They are made
of long chains of substances called amino acids.
Proteins
Complete and Incomplete Proteins
Complete
Proteins
Incomplete
Proteins
Complete proteins
contain adequate
amounts of all nine
essential amino acids.
Animal products and
many soybean
products are good
sources of complete
proteins.
Proteins
The Role of Proteins
The body uses proteins to:
Build new cells and tissues.
Replace damaged cells by making new ones.
Make enzymes, hormones, and antibodies.
Supply the body with energy.
Fats
What Are Fats?
Fats are a type of lipid. The building blocks of fats are called fatty
acids.
Depending on their chemical
composition, fatty acids are
classified as either:
Saturated
OR
Unsaturated
Fats
Saturated and Unsaturated Fatty Acids
Saturated Fatty Acids
Hold all the hydrogen
atoms they can.
Are usually solid at room
temperature.
Are associated with an
increased risk of heart
disease.
Unsaturated Fatty Acids
Have at least one unsaturated
bond where hydrogen can be
added to the molecule.
Are usually liquids (oils) at
room temperature.
Have been associated with a
reduced risk of heart disease.
Fats
The Role of Fats
They transport vitamins A, D, and K in the blood.
They serve as sources of linoleic acid—an essential fatty
acid that is needed for growth and healthy skin.
They add flavor and texture to food.
They satisfy hunger longer than other nutrients do.
Fats
The Role of Cholesterol
Cholesterol is a waxy lipid-like substance that circulates in blood.
Your body uses cholesterol to:
Make cell membranes and nerve
tissue.
Produce hormones.
Produce vitamin D.
Produce bile, which helps digest
fats.
Vitamins
Vitamins
Vitamins are classified as either water- or fat-soluble.
Water-soluble vitamins dissolve in water and pass easily
into the blood during digestion.
Fat-soluble vitamins are absorbed, stored, and transported
in fat.
Minerals
Important Minerals
Some important minerals you need each day are:
Calcium
Phosphorous
Magnesium
Iron
Water
The Role of Water
It transports nutrients to and carries
wastes from your cells.
It lubricates your joints and mucous
membranes.
It enables you to swallow and digest
foods, absorb nutrients, and eliminate
wastes.
It helps maintain normal body
temperature through perspiration.
B: Build a Healthy Base
The Food Guide Pyramid
B: Build a Healthy Base
Understanding Serving Sizes
Understand what constitutes a
serving.
Visualize common objects that can
help you estimate serving sizes and
control portions.
Balance your daily food choices by
eating enough servings from all five
major food groups.
Understand serving sizes.
C: Choose Sensibly
Moderation in Fats
The Dietary Guidelines recommends that no more than 30
percent of daily calories come from fats.
Eating less fat, especially saturated fat, lowers your risk of
cardiovascular disease.
Healthful Eating Patterns
The Importance of Breakfast
Eating a nutritious breakfast
improves mental and physical
performance and reduces fatigue
later in the day.
Eating breakfast may also help you
maintain a healthy weight.
Skipping this meal may cause you
to overeat later in the day.
Healthful Eating Patterns
Eating Out, Eating Right
Use the Food Guide Pyramid when ordering restaurant food.
Order foods that are grilled, baked, or broiled.
Ask that high-fat sauces not be used at all or be served on
the side.
At fast-food restaurants, ask to see the calorie counts and
other nutrition information before placing your order.
Don’t forget to think about portion control.
Nutrition Labeling
Nutrition Facts
The law requires that Nutrition Facts panels be placed on packages
of food that are intended for sale.
Nutrition Labeling
Ingredients List
Most food labels also list the food’s ingredients by weight, in
descending order, with the ingredient in the greatest amount
listed first.
Some of the ingredients listed are:
Food additives
Sugar and fat substitutes
Product Labeling
Nutrient Content Claims
Product labels may advertise a food’s nutrient value. Some
specific terms include the following:
Light or Lite
Less
Free
More
High, Rich In, or
Excellent Source Of
Lean
Product Labeling
Open Dating
Open dates on products reflect their freshness. Some common
types of open dating you may see on product labels are:
Expiration date
Freshness date
Pack date
Sell-by date (or pull date)
Food Sensitivities
Food Allergies
Food allergies are caused by allergens, which are proteins that
the body responds to as if they were pathogens.
People with allergies may have:
Rash, hives, or itchy skin.
Vomiting, diarrhea, or abdominal pain.
Itchy eyes and sneezing.
Food Sensitivities
Food Intolerances
Food intolerance may be associated with certain foods or food
additives. Some types of food intolerance may be hereditary.
Foodborne Illness
What Is Foodborne Illness?
Foodborne illness may result from eating food
contaminated with pathogens, the poisons they produce,
or poisonous chemicals.
Many times the contaminant can’t be seen, smelled, or
tasted.
Become knowledgeable about the causes of such illnesses
and ways to keep food safe.
Foodborne Illness
Causes of Foodborne Illness
Bacteria and viruses cause most common foodborne illnesses.
Foods become contaminated with these pathogens in two main
ways:
Food may be contaminated with pathogens spread by an
infected person.
Animals raised or caught for food may harbor disease-causing
organisms in their tissues. If the meat or milk of such an animal
is consumed without being thoroughly cooked or pasteurized, the
organism may cause illness.
Foodborne
Illness
Minimizing Risks of Foodborne Illness
Clean
Wash your hands
thoroughly in hot, soapy
water. Also, remember to
wash fruits and vegetables
before you eat them.
Cook
Separate
To avoid cross-contamination,
separate raw meat, seafood, and
poultry from other items in your
shopping cart.
Chill
Cook foods to a safe
temperature.
Refrigerate or freeze perishable
foods as soon as you get home.
Dehydration
Fever greater than 101.5°F
Dizziness when standing up
Vomiting or diarrhea