Chapter FiveChapter FiveNutrition and Your HealthNutrition and Your Health

Lessons 1 & 2Lessons 1 & 2Nutrition During the Teen Years & Nutrition During the Teen Years &

NutrientsNutrientsPgs 110-121Pgs 110-121

Good NutritionGood Nutrition

Nutrition is the process by which the Nutrition is the process by which the body takes in and uses foodbody takes in and uses food

Calories are units of heat that measure Calories are units of heat that measure energy from food that is used by the bodyenergy from food that is used by the body

Nutrients are substances in food that Nutrients are substances in food that help the body grow and supply energyhelp the body grow and supply energy

The six nutrients are: carbohydrates, The six nutrients are: carbohydrates, proteins, fats, vitamins, minerals, and proteins, fats, vitamins, minerals, and waterwater

Influences on Food Influences on Food ChoicesChoices

Hunger and appetite: Hunger and appetite: hunger is a physical hunger is a physical need to prevent need to prevent starvation; appetite is a starvation; appetite is a desire to eatdesire to eat

Food fills emotional Food fills emotional needs for some peopleneeds for some people

Environment: family, Environment: family, friends, advertisementsfriends, advertisements

CarbohydratesCarbohydrates Carbohydrates are the Carbohydrates are the

starches and sugars present starches and sugars present in foodin food

Simple Carbs are sugars Simple Carbs are sugars (fruit or milk)(fruit or milk)

Complex Carbs are starches Complex Carbs are starches (whole grains or potatoes)(whole grains or potatoes)

55-60% of daily intake 55-60% of daily intake should be carbsshould be carbs

Body’s main source of Body’s main source of energyenergy

4 calories/gram4 calories/gram

FiberFiber

Fiber is an Fiber is an indigestible complex indigestible complex carbohydratecarbohydrate

Found in stringy Found in stringy vegetables, fruits, vegetables, fruits, and whole grainsand whole grains

It helps move waste It helps move waste through the digestive through the digestive tracttract

ProteinsProteins Proteins are made up of Proteins are made up of

amino acidsamino acids The body makes 11 amino The body makes 11 amino

acids (leaving 9 essential acids (leaving 9 essential a.a. needed from food)a.a. needed from food)

Complete proteins are Complete proteins are animal productsanimal products

Incomplete proteins are Incomplete proteins are beans, nuts, and grainsbeans, nuts, and grains

Proteins build/replace cells, Proteins build/replace cells, make hormones, and make hormones, and enzymesenzymes

15-20% of daily intake 15-20% of daily intake should be proteinsshould be proteins

4 calories/gram4 calories/gram

FatsFats Fats are lipids that do Fats are lipids that do

not dissolve in waternot dissolve in water Saturated fats (bad fat) Saturated fats (bad fat)

are solid at room tempare solid at room temp Unsaturated fats (good Unsaturated fats (good

fat) are liquid at room fat) are liquid at room temptemp

Fats are needed for Fats are needed for vitamin absorption, vitamin absorption, growth, and healthy skingrowth, and healthy skin

20-30% of daily intake 20-30% of daily intake should be fatsshould be fats

9 calories/gram9 calories/gram

CholesterolCholesterol Cholesterol is a waxy lipidlike substance Cholesterol is a waxy lipidlike substance

found in the bloodfound in the blood Excess blood cholesterol stays in the Excess blood cholesterol stays in the

arteries, causing a build-up, which arteries, causing a build-up, which increases the risk of heart diseaseincreases the risk of heart disease

A high intake of saturated fats is linked to A high intake of saturated fats is linked to increased cholesterolincreased cholesterol

Dietary cholesterol is different from blood Dietary cholesterol is different from blood cholesterolcholesterol

VitaminsVitamins

Vitamins are compounds that regulate Vitamins are compounds that regulate digestion, absorption, and metabolism of digestion, absorption, and metabolism of many nutrientsmany nutrients

Water-soluable vitamins dissolve in water Water-soluable vitamins dissolve in water and pass easily into the blood (vitamin C and pass easily into the blood (vitamin C and B vitamins)and B vitamins)

Fat-soluable vitamins are absorbed and Fat-soluable vitamins are absorbed and transported in fat (vitamins A, D, E, and transported in fat (vitamins A, D, E, and K)K)

MineralsMinerals

Minerals are substances that body needs Minerals are substances that body needs but cannot manufacturebut cannot manufacture

Minerals are needed for healthy bones, Minerals are needed for healthy bones, teeth, and regulating body processesteeth, and regulating body processes

Calcium, phosphorous, magnesium, and Calcium, phosphorous, magnesium, and iron are examples of mineralsiron are examples of minerals

WaterWater

Water is vital to every body functionWater is vital to every body function Water, milk, and juice are the best Water, milk, and juice are the best

sourcessources Caffeinated beverages like coffee, tea, Caffeinated beverages like coffee, tea,

and sodas are not good sources of waterand sodas are not good sources of water Some fruits and vegetables contain waterSome fruits and vegetables contain water