The Importance of Nutrition

1. The Importance of Nutrition

2. Terms: • Nutrition-the process by which your body takes in and uses food. • Nutrients-substances in food that your body needs to grow , to repair itself, and to supply you with energy. • Calorie-a unit of heat used to measure the energy your body uses and the energy it receives from food.

3. Hunger vs Appetite • Hunger-the natural physical drive to eat, prompted by the body’s need for food. • When you are hungry, you may feel tired or lightheaded. Once you satisfy your hunger, you feel better. • Appetite-the psychological desire for food. • Think of how the smell of french fries tempts you, even if you are full.

4. What affects what I choose to eat? • Family and Culture • Friends • Time and Money • Advertising

5. Nutrients

6. CARBOHYDRATES: • The starches and sugars found in food. • The body’s chief source of energy. • Dietary Fiber – a subclass of complex carbohydrates . • Helps to aid in digestion. • Simple sugars – found mostly in fruits, candy cookies, and sodas. • They are absorbed quickly into the bloodstream and are a quick form of energy.

7. PROTEINS The nutrient that helps build, maintain, and repair body tissues. They also serve as a secondary source of energy. The building block of protein are amino acids.

8. FATS A concentrated form of energy. Helps transport other nutrients to locations in the body where they are needed.

9. VITAMINS • Micronutrients that help control body processes and help your body release energy . • They do not provide energy for the body because they do not contain calories. • Fat- Soluble: carried by fat in food and in your body. • They can be stored in the body, • Vitamins A,D,E and K are fat soluble. • Water Soluble: not stored in the body. • Replaced daily by eating nutritious foods. • Vitamins C and the B complex are water soluble.

10. MINERALS Substances that the body cannot manufacture but are needed for forming healthy bones and teeth and for regulating many vital processes.

11. WATER Between 60% and 70% of your body is water weight. It helps regulate body temperature, carries nutrients to cells, aids in digestion and elimination. It also helps with chemical reactions in the body.

12. Food Pyramid

13. Serving Sizes • Grains- 6 – 7 ounces • In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group

14. Vegetables-2 ½ - 3 cups • In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group.

15. Fruits- 1 ½ to 2 cups • 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.

16. Milk-3 cups • 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group.

17. Proteins-5 to 6 ounces • 1 small steak (eye of round, filet) 3 ½ to 4 ounce   • 1 chicken breast half-3 oz • 7 walnuts - 1 oz. • 1 Tbspeanutbutter- 1oz. • 1 small lean hamburger (2 to 3 ounce) • 1 egg- 1 oz

18. Oils- 5 to 6 teaspoons • 1 Tbs of margarine, mayonnaise, salad dressing equals 2 tsp of oil. • 1 oz dried roasted nuts equals 3 tsp of oil

19. Physical Activity- Teenagers- physically active at least 60 minutes most days. Moderate: • Hiking • Gardening/yard work • Dancing • Golf (walking and carrying clubs) • Bicycling (less than 10 miles per hour) • Weight training • Walking briskly (about 3 ½ miles per hour) Vigorous • Running/jogging (5 miles per hour) • Bicycling (more than 10 miles per hour) • Swimming (freestyle laps) • Aerobics • Walking very fast (4 ½ miles per hour) • Heavy yard work, such as chopping wood • Weight lifting (vigorous effort) • Basketball (competitive)