Chap 5 Nutrition and Your Health

1. Chap 5 Nutrition and Your Health

2. Importance of Good Nutrition • Enhances your quality of life and helps prevent disease • Provides your body with calories and nutrients that your body needs for maximum energy and wellness • Calories are units of heat that measure the energy used by the body and the energy that food supply to the body • Nutrients are substances in food that your body needs to grow

3. What Influences your Food Choices • Hunger is unlearned, natural drive that protects you from starvation. When your stomach is empty, its walls contract, stimulating nerve endings. The nerves signal your brain that your body needs food. • Appetite is a desire, rather than a need to eat. Emotions and your environment are only some of the factors that stimulate this response

4. Food and Emotions • Food is sometimes used to meet emotional needs • People tend to eat more or less when you feel stressed, frustrated, or depressed • Using food to relieve tension or boredom can often result in overeating and unhealthful weight gain

5. Food and your Environment • Family, friends, and peers help shape our eating habits even as we’re growing up • Cultural and ethnic backgrounds play a huge role in providing food choices, some ethnic groups may concentrate on certain food groups more than others • Convenience and cost are top priorities for some people when deciding on food choices • Advertising spends millions of dollars each year to influence you food decisions

6. Carbohydrates • Carbs are starches and sugars present in food • They’re made up of carbon, oxygen, and hydrogen • Carbs are the body’s preferred source of energy, when energy is not needed they are stored as fat and can be used again at a later time • Nutritionists recommend that 55 to 60 percent of your daily calories come from carbs, mainly complex carbs

7. Forms of Carbohydrates • Simple Carbs- Are sugars such as fructose, lactose, sucrose, most of these natural sugars are refined to make table sugar which is then added to many manufactured products • Complex Carbs- Are starches found in whole grains, seeds, and nuts. The body must break down complex carbs in to carbs before it can use them for energy • Fiber- is complex carb that helps move waste through the digestive system, it’s recommended to eat 25 to 35 grams of fiber each day

8. Bread Nuts Vegetables Fruits Pasta Noodles Potatoes Oatmeal Rice Tortillas Foods that contain Carbohydrates

9. Proteins • Vital part of every cell in your body • Helps build and maintain body cells and tissue • They’re classified into two groups: • Complete Proteins- Animal products such as fish, meat poultry, eggs milk, cheese, and yogurt • Incomplete Proteins- Beans, peas, nuts, whole grains

10. The Role of Proteins • Throughout life your body replaces damaged or worn-out cells by making new ones from protein • The body also uses protein to make enzymes, hormones, and antibodies • Proteins also supply the body with energy, although they’re not the body’s main energy source

11. Fats • Some fat in the diet is necessary for good health • Categorized in to two sources: • Saturated Fat- Usually solid at room temperature, come from animal fats and tropical oils. Fats in beef, pork, egg yolk, and dairy foods, high intake increases the risk of heart disease. • Unsaturated Fat- Are usually liquids at room temperature. Fats in olive oil, canola oil, and other vegetable oils, Help reduce the risk of heart disease.

12. Role of Fats • Fats are essential for transporting vitamins in your blood • Fats are needed for growth and healthy skin • Foods with high fats tend to be high in calories • Nutritionists recommend eating only 20 to 30 percent of your total daily calorie intake

13. Cholesterol • A waxy lipid like substance that circulates in the blood • Your body uses the small amount it manufactures to make cell membranes and nerve tissues • Excess blood cholesterol is deposited in arteries, increases risk of heart disease • Cholesterol rises as people age, animal products have a high amount of cholesterol

14. Vitamins • Are compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients • Water soluble vitamins dissolve in water and pass easily into the blood during digestion • Fat soluble vitamins are absorbed, stored, and transported in fat. Excess buildup of these vitamins in your body can be toxic

15. Water Soluble Vitamins

16. Fat Soluble Vitamins

17. Are substances that the body cannot manufacture but that are needed for forming healthy bones, teeth, and regulating the body processes. Minerals

18. Water • Is vital to every body functions • Transports other nutrients to cells • Carries wastes from cells • Enables you to swallow and digest foods • Eliminates wastes from your body • Helps maintain body temperature • Drink at least 8 cups of water a day

19. Make Smart Food Choices • Focus on a variety of fruits • Vary your veggies by eating more dark greens • Concentrate on whole grains • Eat calcium rich foods • Concentrate on lean meats rather than fatty ones

20. Steps to a Healthier You (Concentrate on the width of the colored bars)

21. Understanding Serving Sizes • It’s important to make sure that you don’t eat more than the correct portion size • Understanding portions sizes will help you see how much food is actually being recommended • EX.-One serving of meat is about the size of a regular computer mouse, a piece of meat twice this size equals two servings.

22. Getting the most out of Nutrition • Consume fats in moderation, understand that lean meats are better for you • Consume sugar in moderation, choose foods that are natural and don’t have added sugar • Consume salt in moderation, most foods have a lot of salt, why add to it?

23. The Importance of Breakfast • While you sleep, your body uses energy for functions such as breathing and keeping your heart beating • By the time you wake up, your body needs a fresh supply of energy • Studies show that eating a nutritious breakfast improves mental and physical performance and reduces fatigues later in the day • Eating breakfast helps in maintaining a healthy weight, skipping this meal may cause you to overeat later in the day because your body switches into survival mode because it’s not getting enough calories to produce energy.

24. Snacking • Teens need to snack because their bodies require more energy because of the changes that are rapidly occurring inside the body • Choose healthy snacks such as an apple, yogurt, graham crackers, or pretzels. These foods have essential nutrients that your body needs

25. Nutrition Labeling • Most food labels list their food’s ingredients in descending order (most to least) • Expiration dates let you know the last day you can consume a product • Freshness dates let you know when that product is considered to be fresh • Calorie content is calculated according to serving size, so understand how many servings there is in a product and then multiply the calories by this number to understand the maximum number of calories a product has

26. Risks of Eating Disorders • Anorexia Nervosa- Severe weight loss from starvation (Loss of bone density, slowed metabolism, heart problems, reduction in organ size) • Bulimia Nervosa- Clearing of digestive tract after eating (puking) (Dehydration, kidney damage, destruction of teeth and esophagus, nutrient deficiencies) • Binge Eating Disorder- Compulsive over-eating (Unhealthful weight gain, heart disease, stroke)