Be Health SmartLesson 2, Chapter 31 Nutrition. Be Health SmartLesson 2, Chapter 3, Nutrition2...

Be Health Smart Lesson 2, Chapter 3 1

NutritionNutrition

Be Health Smart Lesson 2, Chapter 3, Nutrition 2

MotivationMotivationWhen you eat right, you’re more likely to be healthy, look your best, and perform at your peak.


Lesson overviewLesson overview• Why do you need nutritious food?• What influences your food choices?• How can you get the nutrients you need?• What are the six types of nutrients?• What other substances may be in food?• How can you use the Dietary Guidelines for

Americans?• How can you use food labels?• What is vegetarianism?


Warm Up QuestionsWarm Up Questions

CPS Questions

(1-2)


Quick WriteQuick WriteWhat’s your idea of a healthful meal or snack? Create a menu for what you consider a day of healthful foods you would enjoy.

(Note: Use “Pick a Student” button in CPS.)


Why do you need nutritious food?

Why do you need nutritious food?

• Eating well helps you look your best and perform at your peak.

• We eat to take in calories and nutrients.

• Calories—units of heat that measure the energy used by the body and the energy that foods supply

• Nutrients—substances in food that your body needs


Why do you need nutritious food? (cont’d)

Why do you need nutritious food? (cont’d)

• Nutrition—the process of using food to help your body have energy, grow, develop, and work properly

• Good nutrition is a main factor in good health.


What influences your food choices?

What influences your food choices?

• Appetite• Hunger• Emotions• Family and friends• Cultural background• Food availability• Time and money resources• Advertising• Knowledge of nutrition• Personal preferences


How can you get the nutrients you need?

How can you get the nutrients you need?

• Individual nutrient needs depend on a person’s

• Age• Gender• State of health• Level of activity


How can you get the nutrients you need? (cont’d)


• Nutrient deficiency—a shortage of a nutrient

• Teens need more of most nutrients to support growth and satisfy energy needs.




• Most people in the United States get plenty of food but not enough nutrients.

• Lifestyles encourage foods high in fat and sugar.

• Eating low-nutrient, high-fat foods and overeating can lead to health problems.

• Nutritional knowledge and healthful eating habits defend against poor nutrition.


Learning Check #1Learning Check #1

CPS Questions

(3-4)


What are the six types of nutrients?


• Carbohydrates

• Proteins

• Fats

• Vitamins

• Minerals

• Water




1. Carbohydrates• Carbohydrates give the body energy.• Simple carbohydrates (sugars)

• fruit, milk, honey, sugar added to some foods• Complex carbohydrates (starches)

• breads, cereals, pasta, rice, potatoes, dry beans, corn, other starchy vegetables

• Carbohydrates should be 45 to 65 percent of daily calories.


What are the six types of nutrients (cont’d)


2.Proteins• Proteins help the body build and repair itself and

fight disease.• Complete proteins—found in foods from animal

sources• Meat• Fish• Poultry• Eggs• Milk• Yogurt




• Incomplete proteins—found in foods from plant sources

• Soybeans

• Nuts

• Peas

• Dry beans• Vegetarians combine plant foods to make

complete proteins.




3. Fats• Carry vitamins and promote healthy skin

and normal growth• Are high in calories • Don’t eat a lot of fat.

John Guild

Add "Are nutrients that provide energy" as 1rst bullet to match outline?




• Saturated fats are solid at room temperature.

• Found in animal and dairy products

• Butter, red meat, cheese, whole milk

• Can increase the risk of heart disease




• Unsaturated fats remain liquid at room temperature.

• Come mainly from plant sources• Vegetable oils, nuts, avocados, and

olives.

• Lower cholesterol levels

• Are more healthful than saturated fats




• Triglycerides—chemical form in which most fat exists in food

• Chief form of fat storage in body• Sources: foods or made in body from other

energy sources such as carbohydrates• Provide much of the energy your body’s cells• High levels linked to heart disease




4. Vitamins• Vitamins help the body

• Fight infections• Use other nutrients• Perform other tasks

• Water-soluble vitamins dissolve in water.• Vitamins C and B• Cannot be stored in the body

• Fat-soluble vitamins are stored in body fat until needed.• Vitamins A, D, E, and K




• Vitamin A• Healthy skin, vision• Sources:

• Dark green leafy vegetables• Dairy products• Deep yellow-orange fruits and vegetables• Eggs• Liver




• B Vitamins

• Healthy nervous system, energy production• Sources:

• Meat/poultry• Eggs• Fish• Whole-grain breads and cereals




• Vitamin C• Healthy teeth, gums, bones• Helps heal wounds and fight infection• Sources:

• Citrus fruits• Cantaloupe• Strawberries• Mangoes• Tomatoes• Cabbage and broccoli• Potatoes




• Vitamin D• Bones, teeth; absorption of calcium• Sources:

• Fortified milk• Fatty fish• Egg yolks• Liver




• Vitamin K

• Helps blood to clot• Sources:

• Dark green leafy vegetables• Egg yolks• Liver• Some cereals




5. Minerals• Minerals—elements needed for forming

healthy bones and teeth and for regulating certain body processes




• Calcium• Strong bones and teeth• Sources:

• Dairy products, dark green leafy vegetables• Canned fish with edible bones

• Fluoride• Strong bones and teeth• Sources:

• Fluoridated water• Fish with edible bones

John Guild

Change 1rst bullet under fluoride to 'Promotes strong bones and teeth, prevents tooth decay" to match outline?




• Iron• Hemoglobin in red blood cells• Sources:

• Red meat/poultry• Dry beans• Fortified breakfast cereals• Nuts• Eggs• Dried fruits• Dark green leafy vegetables




• Potassium• Fluid balance, nerve function• Sources:

• Fruits (fresh and dried)• Dry beans and peas

• Zinc• Healing wounds, cell reproduction• Sources:

• Meat, poultry, eggs• Dry beans and peas• Whole-grain breads and cereals




6. Water• Vital to your life and health• Makes up over half of your body• Functions of water in body:

• Transporting nutrients• Helping digestion• Lubricating joints• Removing wastes• Regulating body temperature


What are the six types of nutrients? (cont’d)

What are the six types of nutrients? (cont’d)

• You lose water every day in urine and sweat. • You need to replace water all the time.• Drink water during/after physical activity.• Beverages with caffeine or added sugar are

not good choices.


What other substances may be in food?

What other substances may be in food?

• Fiber—the part of fruits, vegetables, grains, and beans that cannot be digested.

• Helps move food through digestive system• May help lower risk of certain diseases• High-fiber foods:

• Whole-grain breads and cereals• Fruits and vegetables• Dry beans and peas


What other substances may be in food? (cont’d)


• Hidden fats.• No more than 25 to 35 percent of teens’ daily

calories should come from fat.• Trans fatty acids (trans fats or hydrogenated fats)

are artificial fats.• Sources: cookies, crackers, icing, potato chips,

margarine, microwave popcorn• Higher risk of heart disease than saturated fats.• Raise cholesterol levels and deplete good

cholesterol (HDL)




• Cholesterol• Waxy substance• The body uses cholesterol to

• Build cells

• Build hormones

• Protect nerve fibers




• Cholesterol is found in foods from animals

• Meat/poultry

• Egg yolks

• Dairy products• Eating high-cholesterol foods can affect

blood’s cholesterol level.




• LDL—low-density, “bad” cholesterol• Leaves deposits in blood vessels• Raises risk of heart attack and stroke• To reduce LDL

• Exercise regularly• Limit foods high in fat and cholesterol

• HDL—high-density, “good” cholesterol• Can help lower LDL levels in body




• Sugar• Provides food energy.• Occurs naturally in fruit and milk.• Is added to many prepared foods.• Too many foods high in added sugar can lead

to health problems.




• Sodium• Helps control balance of fluids in body• Occurs naturally in salt• Found in prepared/processed foods• Most Americans consume too much sodium.• Possible dangers:

• High blood pressure• Fluid retention




• Caffeine stimulates nervous system and can be habit-forming.• Sources

• “Power drinks”• Soft drinks• Coffee/Tea• Chocolate

• Stimulates heart rate and appetite• Perks you up but then causes drowsiness and cravings• Limit caffeine intake.



CPS Questions

(5-6)


How can you use the Dietary Guidelines for Americans?


• Dietary Guidelines for Americans—food recommendations for healthy Americans over age 2• Eat a variety of nutrient-packed foods daily.• Stay within daily calorie needs.



(cont’d)


(cont’d)

• A healthful eating plan• Emphasizes fruits, vegetables, whole

grains, and fat-free or low-fat milk and milk products

• Includes lean meat, poultry, fish, beans, eggs, and nuts

• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars



(cont’d)


(cont’d)• Make smart choices.

• At the store, buy a variety of nutrient-rich foods.• At lunch, opt for whole grains, low-fat or fat-free

milk, water, or other drinks without added sugars.• In a restaurant, choose grilled, steamed, or broiled

dishes. Avoid fried foods.• On a trip, pack fresh fruits and vegetables, string

cheese strips, or a handful of unsalted nuts.



(cont’d)


(cont’d)

• Mix up food choices.• Focus on eating a variety of fruits.• 2,000 calorie diet = two cups of fruit per

day



(cont’d)


(cont’d)

• Vary your veggies.• Eat more

• Dark green vegetables• Orange vegetables • Beans and peas



(cont’d)


(cont’d)• Get calcium-rich foods each day.

• Three cups of low-fat or fat-free milk or equivalent amount of low-fat yogurt or low-fat cheese

• Instead of milk, you can choose calcium-fortified foods/beverages.



(cont’d)


(cont’d)• Make half your grains whole.

• Eat at least three ounces of whole-grain cereals, breads, crackers, rice, or pasta daily.

• Check to be sure that grains are labeled “whole” in list of ingredients.



(cont’d)


(cont’d)• Go lean with protein.

• Choose lean meats and poultry.• Bake it, broil it, or grill it.• Vary protein choices: more fish, beans, peas,

nuts, and seeds.



(cont’d)


(cont’d)• Balance food and physical activity.• Aim for healthy weight.• Benefits of maintaining healthful weight:

• Look and feel good• Lower risk for heart disease, some cancers, and

diabetes• Be active for 60 minutes each day.


How can you use the Dietary Guidelines for Americans? (cont’d)


• Active female teens: 2,400 calories/day

• Active male teens: 2,800 to 3,200 calories/day

• “Active”: walking 3+ miles per day at a pace of 3–4 mph and the light physical activity in a typical day




• If you use up calorie requirements on high-calorie foods, you won’t get all the vitamins and nutrients needed.

• Limit foods that are high in fats, sugars, and salt.




• To get the most nutrition out of your calories, choose foods that are

• Nutrient rich and low calorie• Low in saturated fat• Low in trans fats• Low in cholesterol• Moderate in total fat




• Avoid soft drinks and beverages that include sugar.

• Check ingredients to avoid• Sucrose• Corn syrup• Honey• Fructose• Other sweeteners




• Choose foods with less salt.• Add spices instead of salt.




• Know how to prepare, handle, and store food safely.• To reduce risk of foodborne illness

• Clean hands, food-contact surfaces, fruits, and vegetables.

• Do not wash meat or poultry.• Separate raw, cooked, and ready-to-eat foods.• Cook meat, poultry, and fish to safe internal

temperatures.• Chill perishable foods.• Thaw foods properly.


How can you use food labels?

How can you use food labels?

• Packaged foods have a Nutrition Facts label.• Food labels compare nutrients in products to

the Percent Daily Value.• The Percent Daily Value—percent of the

recommended daily amount of nutrient in a serving of food.

• The Percent Daily Value is based on an intake of 2,000 calories per day.


How can you use food labels? (cont’d)


• Understanding food labels can help you make healthful food choices.

• Nutrient content is calculated by serving sizes.




• The food label shows:• Fat• Vitamins• Minerals• Major nutrients• Fiber• Sugar• Total carbohydrate• General advice about nutrients


What is vegetarianism?What is vegetarianism?• A vegetarian eats mostly or only plant

foods.

• Common reasons for vegetarianism• Religious/cultural reasons• Concern for environment or how food

animals are raised or slaughtered• Health reasons


What is vegetarianism? (cont’d)What is vegetarianism? (cont’d)

• Health benefits of vegetarianism• Possible reduced risk of cardiovascular

disease and some cancers• Possible reduced risk of many health

problems


What is vegetarianism? (cont’d)What is vegetarianism? (cont’d)• Vegetarian eating plans

• Lacto-ovo vegetarianism• Dairy foods, eggs, foods from plant sources

• Lacto vegetarianism• Dairy foods, foods from plant sources

• Ovo vegetarianism• Eggs, foods from plant sources

• Vegan• Foods from plant sources



CPS Questions

(7-8)


Lesson reviewLesson review• Nutritious food gives energy and helps body

to build new tissues and repair cells.• Nutritious food helps body’s processes and

systems run smoothly.• Many factors affect food choices.


Lesson review (cont’d)Lesson review (cont’d)• You can get the nutrients you need by eating

a variety of nutrient-rich foods.• The six types of nutrients: carbohydrates,

proteins, fats, vitamins, minerals, water• Other substances in food: fiber, hidden fats,

cholesterol, added sugar, sodium, caffeine


Lesson review (cont’d)Lesson review (cont’d)• Use the Dietary Guidelines for Americans to

make wise food choices.• Make smart food choices.• Find balance between food and physical

activity.• Get the most nutrition out of your calories.


Lesson review (cont’d)Lesson review (cont’d)• Understanding a food label can help you

select nutritious foods and balance your eating pattern.

• Vegetarianism refers to eating plans that include mostly or only plant foods.


Review QuestionsReview Questions

CPS Questions

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SummarySummary• Why do you need nutritious food?• What influences your food choices?• How can you get the nutrients you need?• What are the six types of nutrients?• What other substances may be in food?• How can you use the Dietary Guidelines for

Americans?• How can you use food labels?• What is vegetarianism?


NextNext• Done—Nutrition

• Next—First aid

Be Health SmartLesson 2, Chapter 31 Nutrition. Be Health SmartLesson 2, Chapter 3, Nutrition2...

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