Warm-Up Warm-Up Chapter 5Chapter 5

List the six foods that you List the six foods that you eat most often for meals eat most often for meals or snacks. Why do you or snacks. Why do you choose them? What do choose them? What do you base those choices you base those choices

on? Health Benefits, on? Health Benefits, Taste, Appearance, Taste, Appearance,

Convenience?Convenience?

Chapter 5 – Nutrition and Chapter 5 – Nutrition and Your HealthYour Health

Nutrition During the Teen YearsNutrition During the Teen Years Good Nutrition enhances your quality of Good Nutrition enhances your quality of

life and helps prevent disease.life and helps prevent disease. What Influences Your Food Choices?What Influences Your Food Choices?

Hunger – Unlearned, inborn response – Hunger – Unlearned, inborn response – natural physical drive that protects you natural physical drive that protects you from starvation.from starvation.

Appetite – Desire to eat.Appetite – Desire to eat. Emotions – Boredom, Frustration, Stress, Emotions – Boredom, Frustration, Stress,

Depressed.Depressed.

Your EnvironmentYour Environment Family, Friends, Peers – Many eating habits Family, Friends, Peers – Many eating habits

were shaped when adults planned your were shaped when adults planned your meals. You may now prefer them because meals. You may now prefer them because you grew up eating them. Friends and Peers you grew up eating them. Friends and Peers can influence you to try new foods.can influence you to try new foods.

Cultural/Ethnic BackgroundCultural/Ethnic Background Convenience and CostConvenience and Cost AdvertisingAdvertising

Nutrition Throughout the Life SpanNutrition Throughout the Life Span Good Nutrition is essential especially in Good Nutrition is essential especially in

Teen Years because it is one of the fastest Teen Years because it is one of the fastest periods of growth.periods of growth.

Lesson 2 – NutrientsLesson 2 – Nutrients

CarbohydratesCarbohydrates Body’s preferred source of energy, providing Body’s preferred source of energy, providing

4 calories per gram.4 calories per gram. It is recommended that 55-60% of your daily It is recommended that 55-60% of your daily

calories come from carbohydrates, mainly calories come from carbohydrates, mainly complex carbohydrates.complex carbohydrates. Simple – Sugars – Fructose (fruit), lactose (milk), Simple – Sugars – Fructose (fruit), lactose (milk),

and sucrose (sugarcane – refined to become table and sucrose (sugarcane – refined to become table sugar).sugar).

Complex – Starches – Whole grains, seeds, nuts, Complex – Starches – Whole grains, seeds, nuts, legumes, and tubers (root vegetables such as legumes, and tubers (root vegetables such as potatoes)potatoes)

The Role of The Role of CarbohydratesCarbohydrates

Converted into Glucose.Converted into Glucose. If not used right away, stored in liver If not used right away, stored in liver

and muscles as glycogen. When and muscles as glycogen. When needed it is converted back into needed it is converted back into glucose.glucose.

If more carbohydrates are taken in If more carbohydrates are taken in than the body can use or store, it is than the body can use or store, it is converted and stored as body fat.converted and stored as body fat.

FiberFiber Indigestible complex carbohydrateIndigestible complex carbohydrate

Tough, stringy parts of vegetablesTough, stringy parts of vegetables FruitsFruits Whole GrainsWhole Grains

Helps move waste through the digestive Helps move waste through the digestive system, which helps prevent intestinal system, which helps prevent intestinal problems.problems.

To stay healthy, eat 20 to 35 grams of fiber To stay healthy, eat 20 to 35 grams of fiber each day. Eat fruits and vegetables with each day. Eat fruits and vegetables with edible skins and whole-grain products such as edible skins and whole-grain products such as bran cereals, oatmeal, and brown rice, as they bran cereals, oatmeal, and brown rice, as they are excellent sources of fiber.are excellent sources of fiber.

ProteinProtein Made of long chains called amino acids. Your Made of long chains called amino acids. Your

body cannot produce 9 of the 20 amino acids that body cannot produce 9 of the 20 amino acids that it needs, therefore you must get them from the it needs, therefore you must get them from the foods you eat.foods you eat.

Complete Proteins – Contain adequate amounts of Complete Proteins – Contain adequate amounts of the 9 Amino Acids – Comes from Animal Products the 9 Amino Acids – Comes from Animal Products – Fish, Meat, Poultry, Eggs, Milk, cheese and – Fish, Meat, Poultry, Eggs, Milk, cheese and Yogurt.Yogurt.

Incomplete Proteins – Lack one or more essential Incomplete Proteins – Lack one or more essential amino acids – Beans, Peas, Nuts, Whole Grains.amino acids – Beans, Peas, Nuts, Whole Grains. Combining several incomplete proteins is the Combining several incomplete proteins is the

equivalent to consuming a complete protein.equivalent to consuming a complete protein.

The Role of ProteinsThe Role of Proteins

During major growth periods, such as During major growth periods, such as infancy, childhood, adolescence, and infancy, childhood, adolescence, and pregnancy, the body builds new cells and pregnancy, the body builds new cells and tissues from the amino acids in proteins.tissues from the amino acids in proteins.

Body also uses proteins to make new:Body also uses proteins to make new: EnzymesEnzymes HormonesHormones AntibodiesAntibodies

Also supply the body energy – 4 calories Also supply the body energy – 4 calories per Gram.per Gram.

FatsFats

SOMESOME fat in the diet is necessary fat in the diet is necessary for good health.for good health.

Type of Type of lipidlipid Provide 9 calories per gram.Provide 9 calories per gram. Saturated Fatty Acids – Animal Fats Saturated Fatty Acids – Animal Fats

and Tropical Oils.and Tropical Oils. Unsaturated Fatty Acids – Vegetable Unsaturated Fatty Acids – Vegetable

FatsFats

The Role of FatsThe Role of Fats

They transport Vitamins A, D, E, and K in They transport Vitamins A, D, E, and K in your blood and serve as sources of linoleic your blood and serve as sources of linoleic acid.acid. An essential fatty acid that is needed for growth An essential fatty acid that is needed for growth

and healthy skin.and healthy skin. Fats also add Flavor and Texture to Food.Fats also add Flavor and Texture to Food. Help Satisfy Hunger longer than Help Satisfy Hunger longer than

Carbohydrates or Proteins, because they take Carbohydrates or Proteins, because they take longer to digest.longer to digest.

No more than 20-30% of Total Caloric Intake.No more than 20-30% of Total Caloric Intake.

The Role of CholesterolThe Role of Cholesterol Your Body uses the small amount it Your Body uses the small amount it

manufactures to make cell membranes and manufactures to make cell membranes and nerve tissue and to produce many hormones, nerve tissue and to produce many hormones, Vitamin D, and bile (which helps digest fats).Vitamin D, and bile (which helps digest fats).

Excess Blood Cholesterol is deposited in Excess Blood Cholesterol is deposited in arteries, including the arteries of the heart, arteries, including the arteries of the heart, which increases the risk of heart disease.which increases the risk of heart disease.

High cholesterol may be hereditary and High cholesterol may be hereditary and tends to rise as people age.tends to rise as people age.

Losing excess weight Losing excess weight cancan lower cholesterol lower cholesterol levels.levels.

Lesson 3 – Guidelines for Lesson 3 – Guidelines for Healthful EatingHealthful Eating

ABC’s of Good HealthABC’s of Good Health A: Aim for FitnessA: Aim for Fitness

Aim for a Healthy WeightAim for a Healthy Weight Be physically active each day.Be physically active each day.

B: Build a Healthy BaseB: Build a Healthy Base Make your Food Choices carefullyMake your Food Choices carefully Choose a variety of grain products, Choose a variety of grain products,

especially whole grains.especially whole grains. Choose a variety of fruits and vegetables Choose a variety of fruits and vegetables

daily.daily. Keep food safe to eat.Keep food safe to eat.

C: Choose SensiblyC: Choose Sensibly Choosing a diet low in saturated fat and Choosing a diet low in saturated fat and

cholesterol and moderate in fat.cholesterol and moderate in fat. Choosing beverages and foods to Choosing beverages and foods to

moderate your intake of sugars.moderate your intake of sugars. Choosing and preparing foods with less Choosing and preparing foods with less

salt.salt. Moderation, Moderation, Moderation, Moderation,

Moderation!!!Moderation!!! FatsFats SugarSugar SaltSalt

The Importance of The Importance of BreakfastBreakfast

While you sleep your body uses energy for While you sleep your body uses energy for functions like breathing, keeping your functions like breathing, keeping your heart beating, when you wake up your heart beating, when you wake up your body needs a fresh supply of energy.body needs a fresh supply of energy.

Eating a nutritious Breakfast can:Eating a nutritious Breakfast can: Improve mental and physical performance.Improve mental and physical performance. Reduce Fatigue later in the day.Reduce Fatigue later in the day. Maintain a healthy weight.Maintain a healthy weight.

Skipping breakfast can cause overeating Skipping breakfast can cause overeating later in the day!later in the day!

Understanding Serving Understanding Serving SizesSizes

Just because the Pop-Tart package Just because the Pop-Tart package has two Pop-Tarts in it, does not has two Pop-Tarts in it, does not mean that those two Pop-Tarts are mean that those two Pop-Tarts are One Serving!!! Read Labels!One Serving!!! Read Labels!

Medium Apple = Tennis BallMedium Apple = Tennis Ball One Serving of Meat = Computer One Serving of Meat = Computer

MouseMouse One Serving of Bread = One SliceOne Serving of Bread = One Slice

Lesson 4 - Product Lesson 4 - Product LabelingLabeling

Nutrition LabelingNutrition Labeling Law requires that these information panels be Law requires that these information panels be

placed on packages of food that are intended for placed on packages of food that are intended for sale.sale.

Nutrient Content ClaimsNutrient Content Claims Light/Lite – Calories have been reduced by 1/3, Light/Lite – Calories have been reduced by 1/3,

OR fat or sodium has been reduced by at least OR fat or sodium has been reduced by at least 50%.50%.

Less – Contains 25% less of a nutrient or Less – Contains 25% less of a nutrient or calories of comparable food.calories of comparable food.

Free – Contains No Amount, or Insignificant Free – Contains No Amount, or Insignificant Amount of Total Fat, saturated fat, cholesterol, Amount of Total Fat, saturated fat, cholesterol, sodium, sugar, or calories.sodium, sugar, or calories.

Open DatingOpen Dating

Expiration Date – The last date you Expiration Date – The last date you should use a product.should use a product.

Freshness Date – The last date a food Freshness Date – The last date a food is considered to be fresh.is considered to be fresh.

Pack Date – The date the food was Pack Date – The date the food was packaged.packaged.

Sell-by / Pull Date – The last date the Sell-by / Pull Date – The last date the product should be sold. You can store product should be sold. You can store and use product after its sell-by date.and use product after its sell-by date.