Chapter 10 Nutrition for Health

1. Chapter 10Nutrition for Health

2. Why Nutrition Matters To make healthful food choices, you must first learn about nutrition. Nutrition

3. Why Nutrition Matters Your body relies on food to provide it with nutrients. Nutrients

4. Giving Your Body What It Needs Each of the six nutrients has a specific job or vital function to keep you healthy. Everything you eat contains nutrients.

5. Giving Your Body What It Needs Your body uses nutrients in many ways:

6. Giving Your Body What It Needs Six Nutrients: 1. 2. 3. 4. 5. 6. Carbohydrates Proteins Water Fats Minerals Vitamins

7. Nutrients That Provide Energy The energy in food comes from three sources: , , . For each gram of carb, you get ______ calories For each gram of protein, you get _____ calories For each gram of fat, you get ______ calories Each gram of fat provides 9 calories.

8. Carbohydrates Most nutrition experts recommend getting_____ - _____ %of your daily calories from carbohydrates. Carbohydrates

9. Types of Carbohydrates There are three types of carbohydrates: 1. 2. 3. Simple Complex Fiber

10. The Role of Carbohydrates Your body usesby breaking them down into their simplest form. Most carbs you consume are turned into simple sugar called – main source of fuel for the body’s tissues can be stored in your body’s tissue and used later.

11. Types of Carbohydrates Simple carbohydrates are sugars Fructose is found in fruits. Lactose is found in milk.

12. Types of Carbohydrates Sugars occur naturally in fruits, dairy products,, and maple syrup. ( ) They are also added to many processed foods, such as, bread, and bakery products.( )

13. Types of Carbohydrates Complex carbohydrates = Common sources: • grain products • & , beans, and root vegetables such as.

14. Types of Carbohydrates Fiber is a carbohydrate that moves waste through yoursystem. Fiber

15. Benefits of Fiber • Moves waste through the system • Help you feel full () • Reduce risk for, heart disease, & Teen girls ages 14 to 18 years should eatgrams of fiber daily Teen boys ages 14 to 18 years should eatgrams of fiber daily

16. Types of Carbohydrates Good sources of fiber include • products made from whole grains (nuts,, and legumes)

17. Proteins Proteins are made up of chemicals called. Proteins

18. The Role of Proteins • Basic building material of all your. • Can be used as ansource.

19. Types of Proteins • Your body uses aboutamino acids that are found in foods. • You produce, or synthesize, all butof the amino acids.

20. Types of Proteins Nine amino acids are called amino acids because the body must get them from food. The rest are known asamino acids.

21. Types of Proteins • “Complete” Proteins • from animal sources • contain all nine essential amino acids 1. 2. 3. 4. Meat Eggs Dairy Products 1. Soy

22. Types of Proteins Incomplete proteins: Proteins fromsources are usually missing one or more of the amino acids.

23. Types of Proteins Protein-Rich Plant-Based Foods Grains Nuts Seeds Legumes

24. The Role of Proteins Protein is the basic building material of all your body cells. Teen girls ages 14 to 18 years should eatgrams of protein daily Teen boys ages 14 to 18 years should eat grams of protein daily

25. Fats • Your bodya certain amount of fat to function properly. • Choose to eatfats.

26. The Role of Fats • Fatsa concentrated form of. • Fats alsoand fat-soluble vitamins (A, D, E, and K) through the.

27. Health Issues of Fats The essential fatty acids are important to:

28. The Role of Fats • The calories from fats that your bodyare stored as body fat. • Consumingof fats can lead to unhealthful weight gain,, and otherrisks.

29. The Role of Fats • Teens should consume less than%of their calories from fats. • Limit intake offats, including trans fats, to less than% of your total calories.

30. Types of Fats Eating unsaturated fats in moderate amounts may lower your risk of heart disease. Unsaturated Fats Consuming too many saturated fats may increase your risk of heart disease. Saturated Fats Trans fats can raise your total blood cholesterol level, which increases your risk for heart disease. Trans Fats

31. Types of Fats • The fat in all foods is aof unsaturated and saturated fats. • Vegetable oils, nuts, and seeds tend to containamounts of unsaturated fats.

32. Unsaturated Fats () • May lower your risk of • Vegetable oils () • Nuts • Seeds

33. Saturated Fats (BAD) Meat Saturated fat is found mostly in animal-based foods but also in some plant oils. Many Dairy Products Palm Oil Coconut Oil

34. Trans Fats () • Trans fats arefats that are formed by a process called hydrogenation, which causes vegetable oil to . • As it, the fats become more saturated.

35. Trans Fats (BAD) • Trans fats can be found in stick margarine, many, and packaged baked goods, such asand . • Because of their risk, thenow requires that the amount of trans fats be listed on the nutrition label.

36. The Role of Fats Consuming saturated fats can increase the levels of cholesterol in your blood. Cholesterol

37. The Role of Fats • Cholesterol is needed to create, certain hormones, and vitamin . • naturally makes cholesterol • Excess cholesterol caninside your arteries, raising your risk of heart disease.

38. Other Types of Nutrients Vitamins, minerals, and water do not provide energy, but perform a wide variety of body functions. Each vitamin and mineral performs a different function in the body.

39. Vitamins Vitamins and minerals do not supplybut are necessary for carrying out various body functions. Vitamins

40. Vitamins TYPE DESCRIPTION EXAMPLES Dissolve in water Vitamin, folic acid,vitamins Vitamins A, D, E, and K

41. Minerals Because your body cannot produce minerals, it must get them from. Minerals

42. Minerals Eating-foods reduces your risk of developing osteoporosis. Osteoporosis

43. Water • Water is essential for just aboutfunction in your body. Teen girls need aboutcups of fluids a day. Teen boys need aboutcups of fluids a day.

44. Water Functions of Water Moving food through the digestive system. Transporting nutrients and removing wastes.

45. Water Functions of Water Cooling the body through perspiration. Cushioning the eyes, brain, and spinal cord.

46. Water Water Tips Drink extra water, , andexercise. Drink extra fluids in hot weather to prevent. your consumption of coffee, tea, andthat contain caffeine.

47. Guidelines for Eating Right and Active Living MyPyramid helps you apply what you know about nutrients to choose healthful foods. Choosing a variety of foods from each food group will provide all the nutrients your body needs.

48. Guidelines for Eating Right and Active Living The Dietary Guidelines for Americansprovide science-based advice for healthful eating and information on the importance of active living. Dietary Guidelines for Americans A set of recommendations about smart eating and physical activity for all Americans

49. Guidelines for Eating Right and Active Living The of the Dietary Guidelines advice can be summed up in three key guidelines: Get the most nutrition out of your calories. Make smart choices from every food group. Find your balance between food and activity.

50. Your Best Choices Focus on fruits. Vary your veggies. Get your calcium-rich foods. Dietary Guidelines Recommendations Make half your grains whole. Go lean with protein. Limit certain foods.