Chapter 10 Lesson 1misskakela.weebly.com/uploads/8/3/6/5/8365390/ch_10_lesson_1-4t… · Chapter 10...
Transcript of Chapter 10 Lesson 1misskakela.weebly.com/uploads/8/3/6/5/8365390/ch_10_lesson_1-4t… · Chapter 10...
Chapter 10 Lesson 1
Study of how your body takes in and uses food
Nutrients – substances in food that your
body needs to grow, repair, and supply
energy
Calorie – unit of heat used to measure the
energy your body uses and the energy it
receives from food
Proper nutrition and calorie balance is
important for your lifelong health
Hunger and Appetite – Your body’s physical &
psychological clue that you are low in calories
Food and Emotions – Some may eat for an
emotional response
Family and Culture – certain foods may be your
preference because of your family
Friends – learning new things, eating the way they
do
Time and Money – busy schedules, cost of a meal
Advertising – eating meals because of what you see
Ch 10 Lesson 2
Everything you eat contains nutrients
The body uses nutrients to:
o Provide energy
o To heal, build, and repair tissues
o To sustain growth
o To transport oxygen to cells
o To regulate body functions
6 types of nutrients:
o Carbohydrates, Fats, Proteins – provide energy (contain calories)
o Vitamins, Minerals, and Water – provide for functions in the body (do not contain calories)
Provides 4 calories per gram
Carbohydrates are categorized in 3 ways:
o Simple – (sugars) – provide instant energy
o Complex – (starches) – require items to be
digested, then used as energy
o Fiber – can not be digested by the body, but is
required for digestion to take place
Most carbs are turned into glucose, which can be
stored and used for times of intense activity
Used mostly to build and maintain cells and tissues
Provide 4 calories per gram
Made up of amino acids
20 required by the body, but 9 of those must come from food sources (essential amino acids)
Animal sources – (complete) provide all essential amino acids
Plant sources – (incomplete) missing one or more of the amino acids
Proteins also protect hemoglobin which is required to carry oxygen, and builds hormones
Required for brain development of babies, blood clotting,
controlling inflammation, cushioning, healthy skin and hair,
also transporting fat soluble vitamins
Provide 9 calories per gram
Types:
o Unsaturated – (plants) may lower risk for heart disease
o Saturated – (animal) may increase risk for heart disease
o Trans fat – formed through hydrogenation – taking a
liquid fat and making it a solid, can raise blood
cholesterol and increase risk for heart disease
Ingesting and carrying too much on the body will cause
major problems in our cardiovascular system
Help regulate many body processes
Two different categories of vitamins:
o Fat Soluble – A, D, E, K (stored in fat)
o Water Soluble – B vitamin complex,
Vitamin C (not stored, must eat everyday)
Vitamin Role in Body Food Sources
A Night vision, immune system,
healthy skin
Orange veggies, Leafy
greens, fish, liver, egg yolk
D
(sunshine vitamin)
Use calcium and phosphorus Fortified foods and dairy,
fatty fish
E Protect cells from damage, aid in
blood flow, repair body tissues
Fish, milk, egg yolk, fruits,
nuts, green veggies
K Blood clotting Green leafy veggies,
cheese, tomatoes
Fat Soluble Vitamins
Vitamin Role Food Sources
B1 (Thiamine) Helps body use carbs,
nervous system
Enriched/whole grains,
pork, liver
B2 (Riboflavin) Body use carbs, proteins,
fats, skin health
Beef, pork, organ meats,
legumes, eggs, dairy, nuts
B3 (Niacin) Body use carbs, proteins,
fats, nervous and
digestive system health
Liver, poultry, fish, beef,
peanuts, beans
C (ascorbic acid) Protect against infection,
healthy mouth, heal
wounds
Citrus fruits, berries,
peppers, tomatoes,
spinach
Folic Acid (folate) Form and maintain new
cells, reduce birth defects
risk
Green leafy veggies,
legumes, oranges,
fortified grain products
Items that become part of the body, assist vitamins
Minerals Role Food Source
Calcium Forms bones and teeth,
aids in blood clotting,
reduces risk of
osteoporosis
Dairy, anything calcium
fortified, broccoli
Phosphorus Produces energy,
maintains healthy bones
Dairy products, pears,
meat, eggs
Magnesium Maintain muscle and
nerve function, regular
heartbeat, bone growth
and energy production
Meat, milk, leafy greens,
whole grains, nuts
Iron Helps red blood cells carry
oxygen, aids in energy,
supports immune system
Red meats, poultry, beans,
fortified grain products
Most important nutrient
Must have 8-10 cups a day for optimal health
New recommendation: Take your weight, divide by 2, that is the amount in ounces you need.
Needed for:
o Moving food through digestive system
o Aiding in chemical reactions to use carbs, fats, and proteins
o Transporting nutrients and removing waste
o Storing and releasing heat
o Cooling the body through perspiration
o Cushioning the eyes, brain, and spinal cord
o Lubricating joints
Chapter 10 Lesson 3
Set of recommendations about smart eating and physical
activity for all Americans
o USDA, HHS
Three main guidelines:
o Make smart choices from every food group
o Find a balance between food and activity
o Get the most nutrition out of your calories
Smart choices should come from MyPlate
Choose nutrient dense foods – foods high in nutrients, low
in calories
Consider your eating patterns
Plan your plate
Start your day off right, EAT BREAKFAST!
Choose sensible snacks
Eat right when eating out
o Watch portions
o Pay attention to how food is prepared
o Add fresh veggies and fruits
o Go easy on toppings
o Don’t drink your calories!
Chapter 10 Lesson 4
Provide major information about the nutrition and
ingredients of food
Required by law on all packaged foods
Pay attention to serving size and calories per serving
Watch for sodium, sugar, protein, and fiber
Ingredient lists
o Appear on label by weight (most listed first least listed last)
Food additives
o Added for a different effect to the food
Foodborne illness – food poisoning (75 million Americans
each year)
o E. Coli & Salmonella – caused by bacteria
Can be avoided by following the food safety rules:
o Clean
o Separate
o Cook
o Chill
US govt. has processes such as pasteurization to start
safety at the grocery store level
Food allergies – body’s immune system reacts to
substances in some foods
o Becoming much more prevalent today – gluten, peanuts, shellfish
o Anaphylaxis – life threatening – throat swells causing difficulty
breathing
Food intolerance – negative reaction to food that doesn’t
involve the immune system
o Cannot digest