Chapter 8

Eating Responsibly

Lesson 1

• Nutrition and Your Life

Nutrition

• The study of nutrients and how the body uses them

Overweight

• Excess body fat

Obesity

• 20 percent above your recommended weight range

Nutrients

• Substances in food that your body needs

Digestion• Process of breaking down food into a form your

body can use.

Diet

• Pattern of eating that includes– What a person eats– How much a person eats– How often a person eats

Factors that influence food

choices• Peer pressure

• Foods common in your culture

• Convenience

• Costs

• Personal taste

• Family traditions

• Religious traditions

• Availability

Lesson 2

• Nutrients You Need

Kinds of Nutrients

• 1-those that provide energy– Proteins, carbohydrates and fats

• 2-Those that make your body run smoothly– Vitamins, minerals and water

• 3-Water helps– transport nutrients– lubricates your joints– Regulates body temperature

Calories

• The amount of energy your body gets from a food that is measured in units

Metabolism

• The process of converting the energy in food into energy your body can use

Carbohydrates

• Sugars and starches that occur naturally in foods, mainly in plants

• Simple carbohydrates– Molecules that are separate

• Fruit, vegetables, milk

• Complex carbohydrates– Molecules that form long chains

• Grains, rice, pasta, dried beans, potatoes

Fats

• Provides energy

• Helps the body store vitamins

• Stores vitamins, A,D,E,K

• Saturated fats

Proteins

• Repair, build, and maintain cells and tissues– Beef, pork, veal, fish, poultry, eggs and most

dairy products– Beans, nuts, and tofu are vegetable sources

of protein

Vitamins • Substances that help

your body fight infections and other jobs– Water soluble- dissolves

in water• C and B. Lack of C can

cause scurvy

– Fat soluble- stored in the body’s fat

• A D E K• Lack of A could cause

night blindness

Minerals

• Elements that are essential for good health.– Calcium and phosphorus keep bones – and muscles strong– Sodium and potassium regulate blood pressure– With the lack of zinc, you may develop coarse,

brittle hair– Lack of iodine affects growth and causes

• the thyroid to swell.

Water

• Carries nutrients and wastes throughout your body

• Regulates body temperature

• Blood circulation• Fills spaces between

cells• Keeps joints moving

smoothly

Lesson 3

• Making Healthy Choices

Dietary Guidelines

for Americans

• Are a set of suggestions developed by nutrition scientists and public health agencies to help with healthy habits

Dietary Guidelines for Americans

• 1 Choose healthy nutritious food– More grains, fruits, vegetables

• 2 Stay fit– Have daily activity and stay at healthy weights

• 3 Limit substances that increase disease risk– Foods that are low in saturated fat, trans fats,

sugar, salt, and cholesterol

My pyramid food guidance system

• A system designed to help Americans make healthful food choices

Nutrition Facts Label

• Facts that are found on the outside of packages of food and helps you make good food choices

Serving size

• Is the standard amount of food that allows different foods to be compared with one another

Portion• Is the amount of food that a person wants

to eat

Lesson 4

• Body Image

Body Image

• Is how you feel about and see your body

Self-Esteem• How much you value, respect, and feel

confident about yourself.

Influences on the body image

• 1-Family and friends

• 2-Teachers and coaches

• 3-The media

Positive self-talk• Is a way of encouraging yourself by saying

positive statements to yourself

Lesson 5

• Eating Disorders

Overexercising

• Exercising too much to lose weight but can be harmful to your health

Eating Disorders

• A disease that involves an unhealthy concern with one’s body weight and shape

Anorexia Nervosa

• Self-starvation

Signs and Symptoms• Dry and dull hair and hair loss• Dry skin• Brittle nails• Large weight loss over a short period of

time.• Abdominal pain• Growth of fine body hair• Feels cold all the time• Feels faint or light headed

Bulimia Nervosa

• When a person eats large amounts of food then tries to remove the food from their body

Signs and symptoms

• Spends a lot of time thinking about food

• Steal food

• Take trips to the bathroom immediately after eating

• Throw up after eating

• Hide food in strange places

• Exercise excessively

Binging

• Eating large amounts of food in a short period of time.

Purging

• Attempts to get rid of food.– Vomit– Laxitives– Diuretic– Overexercising

Binge Eating Disorder

• A person who cannot control how much they eat. They do not try to purge themselves.

Signs of eating Disorders• 1- Dieting• 2-Pretending to eat• 3-Hiding or throwing away food• 4-Exercising for long periods of

time• 5-Constantly talking or

worrying about food• 6-Wearing baggy clothes• 7-Always complaining about

how he or she looks

Getting help

• Find an adult that you trust

• Find a time when you can speak to the person privately

• Sit down and tell the person your concerns clearly

Lesson 6

• A healthy body, a Healthy weight

Healthy weight range

• Is an estimate of how much you should weigh depending on your height and body frame

BMI

• Body mass index is a calculation that can help you determine your healthy weight range

Fad Diets

• Promises you quick weight loss with little effort

Chapter 8

Eating Responsibly