Chapter 10

1. Chapter 10 Nutrition for Health

2. Objectives • Explain why the body needs nutrients. • Describe what can influence your food choices and why?

3. Importance of Nutrition • Your body depends on nutrients in food to function properly. • (How many of you ate breakfast today?) • Nutrients- Substances in food that your body needs

4. Importance of Nutrition • What do nutrients do? • Helps the body build new tissue • Helps the body repair damaged cells • Helps the body produce energy

5. Two Kinds of Nutrients • Nutrients that provide energy • Proteins • Carbohydrates • Fats • Nutrients that help the body run smoothly • Vitamins • Minerals • Water

6. What influences your food choices? Peer Pressure Family and Culture Availability Advertising Convenience Knowledge of Nutrition

7. What influences your food choices? • Appetite- The psychological desire for food • (That looks good!!!) • Hunger- The body’s physical need for food • (Stomach growling…) • Emotions • Food cravings can be especially strong when people feel sad, lonely, or discouraged.

8. Answer the Objectives • Explain (IN COMPLETE SENTENCES) why the body needs nutrients. • Describe what can influence your food choices and why?

9. Journal Entry • How does your body use nutrients? • Carbs, Fiber, Proteins, Fats, Vitamins, Minerals…

10. Lesson 2 Nutrients for Wellness

11. Objectives • Identify the six major classes of nutrients. • Explain specific ways your body uses nutrients

12. Nutrients Vitamins Carbohydrates Six Groups of Nutrients Proteins Minerals Fats Water

13. Nutrients • Carbohydrates- Sugars and starches that occur naturally in foods, mainly in plants • Fruits, veggies, milk, grains, dried beans, potatoes • Fiber- The parts of fruit, vegetables, grains, and beans that your body cannot digest • Proteins- Nutrients your body uses to build, repair, and maintain cells and tissues • Beef, pork, fish, veal, poultry, eggs, most dairy products, nuts

14. Vitamins and Minerals • Vitamins- Substances that help your body fight infections and use other nutrients, among other jobs • Minerals- Elements that help form healthy bones and teeth, and regulate certain body processes • PAGE 241 SHOWS YOU A CHART OF THE VITAMINS AND MINERALS

15. Water • Help digest and absorb food • Regulates body temperature and blood circulation. • Carries nutrients and oxygen to cells • Removes toxins and other wastes • Cushions joints • Protects tissues and organs from shock and damage.

16. Water • Dehydration is a lack of water in the body. • You need to replace the water your body loses by drinking at least eight 8-ounce cups of fluid each day.

17. Nutrients • Saturated Fats- Fats that are solid at room temperature. • Eating too many can increase the risk of heart disease • Butter, cheese, fatty meals • Unsaturated Fats- Fats that remain liquid at room temperature. • Most fats in your diet should be unsaturated fats • Plant foods such as olive oil, nuts, avocados

18. Answer the Objectives • Identify the six major classes of nutrients. • Explain specific ways your body uses nutrients

19. Lesson 3 Following Nutrition Guidelines

20. Objectives • Explain why a person should limit certain foods. • Identify the names of the five main food groups in MyPlate

21. MyPyramid/MyPlate food guidance system • This was created by the United States Department of Agriculture (USDA) • This is a system to help Americans make healthful food choices

24. Balance Calories with Physical Activity • Calorie- Unit of heat that measures the energy available in food. • It also measure how much energy your body uses.

26. Limit Fats, Sugar, and Salt • Limit your intake of oils, butter, salad dressing and other high-fat foods. • Many processed and prepared food contain hidden fats • This is a big reason you hear about people eating organic. • Salt contains sodium which is a nutrient that helps control the amount of fluid in your body • Too much sodium can lead to high blood pressure.

27. Answer the Objectives • Explain why a person should limit certain foods • Identify the names of the five main food groups in MyPyramid

28. Journal Entry • Why is breakfast so important for each person?

29. Planning meals and snacks Lesson 4

30. Objectives • Explain why breakfast is important. • Describe meal planning tips. • Identify healthy ways to snack.

31. Planning Healthy Meals Variety makes meals and snacks more nutritious and interesting. • Variety Moderation Lower risk of developing certain diseases by eating reasonable portions of fats, sugars, and salt. Balance Maintain a healthy weight by not eating more calories than your body can burn.

32. Breakfast: Start the day out Right • Breakfast provides the fuel you will need later in the morning. • Any food that supplies calories and nutrients can be part of a healthful breakfast. • Round out your meal with a cup of fruit and a glass of low-fat milk.

33. Lunch and Dinner • Eating 4 or 5 small meals spread out over a whole day will keep your body burning calories throughout the day. • Vary your proteins • Use limited amounts of fats, sugars, and salt • Avoid empty calorie foods • These are foods that offer few, if any, nutrients, but do supply calories.

34. Snacking Smart • Pay attention to what you are eating. • Avoid snacking just before mealtime. • Choose healthy foods as snacks.

35. Snacking Smart Food Calories from Fat Food Group • Air-popped popcorn, plain, 1 cup 0 1 cup Grains • Applesauce, ½ cup 0 ½ cup Fruit • Gelatin with ½ cup sliced banana 0 ½ cup Fruit • Graham crackers, 2 2 1 ounce Grains • 1½ ounces of low-fat cheese and 4 saltines 52 1 ounce Grains 1 cup Milk

36. Eating out, Eating Right • Tips for eating out • Order an appetizer as your meal • If you order a main course, eat only half and take other half home. • Check the menu for heart-healthy selections • Select food that are grilled, broiled, or roasted instead of fried • Ask for salad dressing, sauces, gravies, and other toppings on the side

37. Answer the Objectives • Explain why breakfast is important. • Describe meal planning tips. • Identify healthy ways to snack.