What You’ll Learn

1. What You’ll Learn 1. Explain what motivates people to eat. 2. List guidelines to follow when planning healthful meals. 3. Discuss how some supplements and dietary behaviors affect performance in sports. 4. Discuss guidelines to follow when eating out.

2. What You’ll Learn 5. List three examples of healthful foods that can be ordered at various ethnic restaurants. 6. Outline ways to protect yourself from food-borne illnesses. 7. Explain five ways food can become contaminated.

3. Key Terms • metabolism • megadosing • electrolyte • carbohydrate loading • protein loading • food-borne illness • salmonellosis • botulism • E coli • gastroenteritis

4. Why People Eat • Hunger is the physiological need for food. • Sometimes people eat because they are hungry, but at other times people eat because of other factors.

5. What Motivates People to Eat • When you rely on eating to cope, you develop harmful eating habits. • Some teens develop eating disorders when they focus on eating or starving as a way of coping.

6. What Motivates People to Eat • Motivation factors • You need to eat when you are hungry to obtain the nutrients necessary for good health. • But you do not need to eat to manage stress; when the sight or smell of food tempts you; or when you feel rejected, depressed, anxious, bored, or lonely.

7. What Motivates People to Eat • Eating habits • To develop healthful eating habits, you must understand why you eat. • If you are eating for reasons other than hunger, you must evaluate whether eating for this reason benefits your health or harms your health.

8. What Motivates People to Eat Hunger or Something Else? Hunger motivates you to eat in the following situations: • You have not eaten since last night. You eat breakfast. • You eat a sports nutrition bar after playing soccer. • You are growing rapidly. You eat an extra serving of vegetables for dinner. • You have a lunch break at school. You eat the lunch you packed this morning. • You cannot eat before taking a physical exam. You eat shortly after the exam.

9. What Motivates People to Eat Hunger or Something Else? Something else motivates you to eat in the following situations: • You are stressed about a test tomorrow. You eat chips. • You feel rejected when you are not invited to a party. You treat yourself to a large order of fries. • You feel insecure at a party. You nibble on snack mix. • You feel depressed. You eat a carton of ice cream. • You just ate dinner. You then eat several slices of pizza with friends.

10. Healthful Breakfast and Lunch • Eating a healthful breakfast gives you the energy you need to begin your day. • A well-balanced lunch provides energy for your afternoon activities.

11. How to Plan a Healthful Breakfast and Lunch • Metabolism is the rate at which food is converted into energy in body cells. • Eating a healthful breakfast helps increase your metabolism, which slows during the night. • The energy gained from breakfast is used to keep you active throughout the morning. • If you skip lunch, you may experience a mid-afternoon slump.

12. How to Plan a Healthful Breakfast and Lunch • Breakfast and lunch dos and don’ts • Eat fruits and vegetables or drink fruit or vegetable juices. • Eat foods that are high in proteins and foods that are sources of grains and fiber. • Limit fatty, greasy, or fried foods, as well as salt-cured foods.

13. How to Plan a Healthful Breakfast and Lunch Excuses for Skipping Breakfast Possible Excuse Get the Facts Straight I have no time to Prepare breakfast the night before.eat breakfast. Choose foods that are easy to prepare. I will lose weight if Eating breakfast “jump starts” I skip breakfast metabolism and burns calories. I don’t like Eat other healthful foods for breakfast.breakfast foods.

14. Healthful Dinner and Snacks • A healthful dinner helps you complete your daily nutrition requirements. • It is as important for snacks to be nutritious as it is for your breakfast, lunch, and dinner to be nutritious.

15. HowtoPlanaHealthfulDinnerandSnacks • Eating a healthful dinner • Select foods for dinner that provide the nutrients you did not eat earlier in the day. • Dinner should not make up more than one-third of your daily caloric intake. • Dinner dos and don’ts  • Try to eat a variety of foods and eat early in the evening rather than close to bedtime. • Avoid drinking caffeine or eating spicy foods for dinner if you have difficulty sleeping.

16. HowtoPlanaHealthfulDinnerandSnacks • Having healthful snacks • Eat snacks to stop hunger and to get the needed servings from the Food GuidePyramid. • Snacking for other reasons leads to harmful eating habits. • Healthful snack choices  • When you snack, choose foods that are low in sugar, fats, and salt.

17. HowtoPlanaHealthfulDinnerandSnacks Making the Most of the Munchies It is important to choose snacks that are good for your health. • Select snacks that provide the servings you need from the Food Guide Pyramid. • Limit snacks that have a high level of sugar. • Limit snacks that have a high level of fats and saturated fats. • Limit snacks that have a high salt content. • Carry healthful snacks with you so you won’t be tempted to go to the vending machine.

18. HowtoPlanaHealthfulDinnerandSnacks What changes can you make to include more healthful foods in your diet?

20. Nutrition and Sports • If you are an athlete, your physician or a dietitian can provide information about the best diet for you. • Carefully evaluate ads that claim specific foods and beverages enhance performance and read food labels to learn nutrition information.

21. What to Know About Nutrition and Sports • Vitamin supplements  • A supplement is a substance that is added to the diet to increase the total dietary intake. • Megadosing is taking vitamins in excessive amounts. • There is no evidence that megadosing will improve your performance in sports. • Taking specific vitamins in excess can be harmful to your health.

22. What to Know About Nutrition and Sports • Salt tablets • Most teens get ten times the salt that is needed, so there is no need for salt tablets. • Sports drinks • Advertisements for sports drinks may claim that they help replace electrolytes. • An electrolyte is a nutrient that becomes electrically charged when in a solution, such as a bodily fluid. • Sodium and potassium are electrolytes.

23. What to Know About Nutrition and Sports • Energy bars • Many energy bars contain a lot of sugar and are high in calories. • Carbohydrate loading • Carbohydrate loading is an eating strategy in which a few days of a very low carbohydrate intake is followed by a few days of very high carbohydrate intake. • Experts have mixed opinions about the advantages of carbohydrate loading.

24. What to Know About Nutrition and Sports • Protein loading • Protein loading is an eating strategy in which extra protein is eaten to increase muscle size. • Eating extra protein does not increase muscle size—exercise increases muscle size. • Athletes participating in some sports may need to “make weight,” which means to maintain a certain weight. • Regular exercise and a balanced diet is the safest way to maintain a certain weight.

25. Eating Out • Whether you’re with family or friends, in some locations the number of restaurants from which to choose can be overwhelming. • When you eat out, be careful to choose foods that adhere to the Dietary Guidelines.

26. What to Know About Eating Out • Number of servings Order foods and beverages that help you get the appropriate number of servings from each food group. • Check the menu.  When eating out, see if there are foods that are designated as “heart healthy” or “light.” • Food preparation  Request that your food be prepared in a healthful way.

27. What to Know About Eating Out • Healthy breakfast choices  Try to avoid high-calorie, high-fat foods. • Breakfast meat choices  If you have meat, select Canadian bacon because it is higher in protein and lower in fat than other meats. • Other good breakfast choices  Choose fresh fruit with cottage cheese or yogurt, oatmeal, or a bagel with low-fat jam or fruit spread.

28. What to Know About Eating Out • Healthy lunch choices  It can be hard to make healthful food choices in social situations. • Lunch meat choices  Try to order meats that have little fat such as turkey, chicken, or tuna. • Other good lunch choices  Soups and beans are good choices. Limit the amount of fried foods you eat. Be aware that some salads, such as chef’s, Caesar, and taco, are high in calories and fat.

29. What to Know About Eating Out • Healthy dinner choices  Dinner menus usually offer many choices, and servings are larger than those at breakfast and lunch. • Dinner meat choices  Eat meats that are baked, broiled, or grilled instead of fried or deep-fried. • Other good dinner choices  Don’t be shy about asking for substitutions or about ingredients and preparation. Look for symbols to identify low-fat, healthful selections.

30. Fast Food • Fast food is food that can be served quickly. • Fast foods are convenient and quick, but they can be expensive and high in calories, fat, and sodium.

31. How to Order Fast Foods • Chicken choices Remember that extra crispy usually means extra fattening. • Burger bests  Order the small or junior size burger—the smaller the burger, the lower the fat, calories, and sodium content. • Pizza picks  Try pizza without cheese and order vegetable toppings instead of meat toppings. • Salad smarts  Load up on fresh vegetables and choose fat-free or low-fat salad dressings.

32. How to Order Fast Foods • Side dish selections  Limit fried sides, such as onion rings, and don’t add extra salt. Try a salad, steamed vegetables, or a plain baked potato. • Dessert and drink decisions Watch out for the sugar and fat content in fast-food desserts and beverages.

33. How to Order Fast Foods When you eat at restaurants, how can you make sure that you are choosing healthful foods?

34. Ethnic Food • Ethnic food is food that is customary for members of a specific culture. • When you eat ethnic foods, make choices that help you get the appropriate number of servings from each food group.

35. What to Know About Ethnic Foods • Ethnic foods can be purchased in almost any form—boxed, frozen, dried, canned, or fresh. • Many ethnic restaurants offer many food choices, which is like visiting a country you have never experienced before. • See the Guide to Ethnic Food Choices on page 319 of your textbook to help you make healthful choices when ordering.

36. Food-Borne Illnesses • A food-borne illness is an illness caused by consuming food or beverages that have been contaminated with pathogens, which are germs that cause disease. • This illness is referred to as food poisoning.

37. How to Protect Yourself from Food-Borne Illnesses • A food-borne illness may develop from one-half hour to several days after eating food contaminated with germs. • Common symptoms of food-borne illness are cramps, nausea, diarrhea, vomiting, and fever. • Treatment includes drinking fluids and bed rest.

38. How to Protect Yourself from Food-Borne Illnesses • There are four serious food-borne illnesses. 1. Salmonellosis is a food-borne illness in which the bacterium salmonella contaminates water, kitchen surfaces, eggs, raw chicken, seafood, and other meats. 2. Botulism is a food-borne illness in which the bacterium Clostridium botulinum produces a toxin that contaminates improperly canned foods.

39. How to Protect Yourself from Food-Borne Illnesses 3. Escherichia coli, also known as E coli, is a specific strain of bacterium that can contaminate undercooked meat, especially hamburger, causing a severe form of food poisoning. 4. Gastroenteritis is a common, sometimes food-borne illness that can be caused by viruses or bacteria.

40. How to Protect Yourself from Food-Borne Illnesses • Food safety at the store  Check expiration dates, and do not buy outdated foods. • Food safety in the refrigerator  Pay attention to the “use by” date and “keep refrigerated” instructions on any food. • Food safety in the kitchen  Wash hands, cooking utensils, and surfaces after contact with raw eggs, raw chicken, and all other raw meats.

41. How to Protect Yourself from Food-Borne Illnesses • Food safety on the table  Do not let cooked food sit at room temperature for more than two hours. Keep hot foods hot, and cold foods cold. • Inspect leftovers  If foods or beverages look or smell unusual, throw them out.

43. Sharing Food Safely • There are many situations when you eat with other people. • Some situations afford opportunities to contaminate foods and beverages. • Beware of the following food safety offenders.

44. What to Know About Sharing Food Safely

45. 1C Study Guide 1. Match the following terms and definitions. ___ botulism ___ E coli ___ gastroenteritis ___ electrolyte ___ metabolism A. a nutrient that becomes electrically charged when in a solution B. the rate at which food is converted into energy in body cells C. a food-borne illness in which a toxin contaminates improperly canned foods D. as specific strain of bacterium that can contaminate undercooked meat E. a common, sometimes food-borne illness that can be caused by viruses or bacteria C D E A B

46. 1C Study Guide 2. What is carbohydrate loading? Carbohydrate loading is an eating strategy in which a few days of a very low carbohydrate intake is followed by a few days of a very high carbohydrate intake.

47. 1I Study Guide 3. Why is it important to eat breakfast? During the night, your metabolism slows down. When you eat breakfast, your body begins to use the nutrients in the food and your metabolism speeds up. The energy gained from breakfast is used to keep you active throughout the morning.

48. End of the Lesson

49. Lesson Resources tx.healthmh.com/healthful_foods tx.healthmh.com/nutrition_and_sports tx.healthmh.com/food_borne_illnesses tx.healthmh.com/study_guide

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