Nutrition for Health Chapter 10. The Importance of Nutrition ●Nutrition is the process by which...
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Transcript of Nutrition for Health Chapter 10. The Importance of Nutrition ●Nutrition is the process by which...
Nutrition for Health
Chapter 10
The Importance of Nutrition
● Nutrition is the process by which your body takes in and uses foodo Nutrients are substances in food that your body
needs to grow, to repair itself, and to supply energyo Calories are units of heat used to measure the
energy your body uses and the energy it receives from food
Hunger vs. Appetite
Hunger● The natural physical
drive to eat● Prompted by the body’s
need for food● You may feel tired or
lightheaded when you are hungry
Appetite● The psychological desire
for food● The smell of fresh
cookies tempts you, even if you are full
Food and the Environment
How do the following influence what you eat?
● Family and Culture● Friends● Time and Money● Advertising
Giving Your Body What It Needs
Everything you eat contains nutrients. Your body uses nutrients in many ways:● As an energy source● To heal, and build and repair tissue● To sustain growth● To help transport oxygen to cells● To regulate body functions
Giving Your Body What It Needs
● There are six types of nutrients:o Carbohydrates, proteins, and fats provide energyo Vitamins, minerals, and water perform a variety of
other functions● Getting a proper balance of nutrients during
the teen years can improve your health through adulthood.
Carbohydrates
● Carbohydrates are starches and sugars found in foods
● They act as the body’s main source of energyo Should be 45-65% of your daily calories
● There are three types of carbohydrates:o Simple, complex, and fiber
Simple vs. Complex Carbohydrates
Simple● Mainly sugars● Fructose - Found in fruits● Lactose - Found in milk● Found naturally, but are also
added to many processed foods
Complex ● Mainly starches● Long chains of sugars linked
together● Grains, bread, pasta, beans, and
root vegetables
Fiber
Fiber is a tough complex carbohydrate that the body cannot digest.● Responsible for moving waste through the digestive
system● Helps you feel full, and may reduce the risks of cancer,
heart disease, and Type 2 Diabetes● 20 - 35 grams of fiber per day
Proteins
Proteins are nutrients the body uses to build and maintain its cells and tissues. They are made up of chemicals called amino acids.
Types of Proteins
Your body uses 20 amino acids found in foodso 11 of these can be produced by the body and are
called nonessential amino acidso 9 of these are called essential amino acids and the
body must get them from certain foods● Other proteins come from animal sources
o Meat, eggs, dairy, and soyo Called “complete” proteins because they contain all
nine essential amino acids
Roles of Proteins
Protein is the basic building material of cells.
The protein hemoglobin in red blood cells carries oxygen to all your body cells.
Roughly 46 grams should be consumed per day, which is 10-15% of total daily calories.
Fats
Saturated● Found mostly in animal-
based foods ● Consuming too many
saturated fats may increase the risk of heart disease
Unsaturated● Found in vegetable oils,
nuts, and seeds● Consuming in
moderation may decrease the risk of heart disease
Fats
● Trans fats are formed by a process called hydrogenation, causing vegetable oils to harden.o As vegetable oil hardens, it becomes more saturatedo Found in stick margarine, snack foods, packaged
baked goods● Raise total blood cholesterol, increasing the
risk of heart disease
Bellwork 9/22/14
● What are the six types of nutrients?
● Which three provide energy?
● Which is better for your body to consume, saturated fats, unsaturated fats, or trans fats?
Vitamins vs. Minerals
Vitamins● Compounds that
help regulate body processes
● Fat-soluble and water-soluble
Minerals● Elements in food
that your body cannot produce
Vitamins
Water-Soluble● Dissolve in water
o Easily pass into the bloodstream
● Excreted through urine● Not stored in the body
so they must be replenished frequently
Fat-Soluble● Absorbed and
transported by fat● Stored in fatty tissue
o Liver and kidneys● Excess build-up can be
damaging
Water
● Moves food through the digestive system● Digests carbohydrates and protein● Aids chemical reactions in the body● Transports nutrients and removes wastes● Stores and releases heat● Cools the body through perspiration● Cushions the eyes, brain, and spinal cord
What Should We Be Eating?
The Dietary Guidelines for Americans are a set of recommendations about smart eating and physical activity for all Americans.
Recommended Dietary Allowance (RDA) is the amount of nutrients that will prevent deficiencies and excesses in most people.
MyPlate - The New Food Pyramid