Chapter 5: Nutrition & Your Health

Nutrition During the Teen Years

Importance of Good Nutrition

Enjoy a wide variety of healthful foodsNot all foods offer same benefits – have to make smart choices

What Does Nutrition Do?

Enhances quality of lifeHelps prevent diseaseProvides you with calories & nutrients for energy

Hunger versus AppetiteHunger is a physical response that protects you from starvationAppetite is a desire to eat

What Influences Your Food Choices?

Family CustomsEthnic BackgroundEconomicsGeography & ClimateAvailabilityConveniencePersonal Taste

Nutrition Throughout the Life Span

Good nutrition is essential throughout lifeVery important in adolescence (growing period)

Lesson 2: The 6 Nutrients

CarbohydratesProteinsFats VitaminsMineralsWater

What are Carbohydrates?

Starches & sugars present in foodsBody’s preferred source of energy (55-60% of your daily calories)

Simple and Complex Carbohydrates

Simple (sugars) (ex. fruit & milk)Complex (starches)(ex. rice, bread, potatoes)Our body must break our complex carbohydrates into simple carbohydrates for energy

What is Fiber?

It is a complex carbohydrateCan’t be digested to use as energyHelps move waste through digestive system

Sources of Fiber

Bran cerealsBrown riceOatmealSkin of fruits

& veggies

What are Proteins?Helps build and maintain body cells and tissuesMade up of long chains of substances called amino acidsOur body can make all but 9 of the 20 essential amino acidsThe 9 that our body can’t make we must eat

Complete ProteinsContain adequate amounts of all 9 essential amino acidsAnimal Products

Fish, Meat, Eggs, Cheese, Yogurt

Many Soybean Products

Incomplete Proteins

Lack one or more of the essential amino acidsBeans, peas, nuts, and whole grainsConsuming a combination of incomplete proteins is equialvant to eating a complete protein

Role of Proteins

Body builds new cells and tissues from amino acidsReplaces worn and/or damaged cellsProvides EnergyMakes enzymes, hormones, antibodies

What are Lipids?Fats are a type of lipid, a fatty substance that does not dissolve in waterThe building blocks of fats are called fatty acidsFatty acids that the body needs, but cannot produce, are essential fatty acidsFatty acids are either saturated or unsaturated

Saturated Fatty Acids vs. Unsaturated Fatty

AcidsSaturated fatty acids are solid at room temperature

Animal fats and tropical oilsHigh intake of saturated fats is linked with increased risk of heart disease

Unsaturated fatty acids are liquids (oils) at room temperature

Most vegetable fats Linked with reduced risk of heart disease

Role of FatsMake up no more than 20-30% of your daily calories Provide energyTransport vitamins (A, D, E & K in your blood)Help with growth & healthy skinAdd flavor and texture to foodTake longer to digest so they help satisfy hunger

What are Vitamins?

Are compounds that help regulate many vital body processes

DigestionAbsorptionMetabolism of other nutrients

Classified as water-soluble or fat-soluble

Water Soluble VitaminsWater soluble (C, B complex group)

Body doesn’t store these vitaminsPass easily in bloodThey are replenished regularly through the food you eatFoods include; citrus fruits, milk, eggs, vegetables, whole-grain cereals

Fat Soluble VitaminsFat Soluble (A,D, E, K)

Absorbed, stored, and transported in fatBuildup can be toxicStored in kidneys, liver and fatty tissueExample foods are milk, carrots, vegetable oils, nuts, seeds, broccoli, eggs

What are Minerals?

Body cannot manufactureNeeded for healthy bones & teeth, and other body processesMay need to take a supplement Key minerals include; calcium, phosphorus, magnesium, iron

Water Important to every bodily function

Transports nutrientsCarries waste from cellsLubricates your joints and mucous membranesEnables you to swallow and digest foodsHelps the absorption of nutrients

What are the Six Nutrients?

CarbohydratesProteinFatsVitaminsMineralsWater

Guidelines for Healthy Eating

Dietary Guidelines for Americans (DGAs):

Set of recommendations for healthy eating and livingGrouped into three broads areas known as the ABCs of good health

ABC’s

Aim for FitnessBuild a Healthy BaseChoose Sensibly

A: Aim for Fitness•Aim for a

healthy weight

•Be physically active each day

B: Build a Healthy BaseChoose foods carefullyVariety of grainsVariety of fruits & veggiesKeep food safe

C: Choose SensiblyLow saturated fats and cholesterolModerate intake of sugarsLess salt!

Healthful Eating Patterns

Foundation of a Healthy Eating Plan:

Variety – choosing lots of different foodsModeration – eating sensible portionsBalance – eating foods that you like but balance treats with healthy choices

Applies to all of your food choices

Is Breakfast Important?

Body needs to refuel after sleepImproves mental and physical performancesReduces fatigueHelps control weightStrong academic performance

Foodbourne IllnessCalled “Food Poisoning”Results from eating food contaminated with pathogens

Infected personAnimals

Foodbourne Illness: Symptoms

NauseaVomitingDiarrheaFeverRecover in few days

Minimize Your RiskMost cases of foodborne illness happens at home

Clean – prevent cross contaminationSeparate raw meats Cook to necessary temperaturesChill food at appropriate temperatures