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-provide body’s main source of energy.

7. Protein • Nutrients the body uses to build and maintain cells and tissues. • Essential amino acids (all but 9 can be produced by the body) • Teen male (14-18) should consume about 53 grams per day • Teen female (14-18) 46 grams per day

8. Fats: Your body needs some but extra is stored as body fat. (10%)

9. Vitamins: compounds in food that help regulate many body processes.

10. Minerals: elements found in food that are used by the body.

11. Water: essential for most body functions • Move food through digestive system • Digest carbs and protein • Transport nutrients, remove wastes • Storing and releasing heat • Cooling body through sweat • Cushioning eyes, brain, spinal cord • Lubricating joints • Teen girls need about 9 cups daily • Teen boys need 13 cups daily • If you are very active you will need to drink more • Caffeine eliminates water so can actually dehydrate

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)