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CHAPTER 5 N U T R I T I O N A N D Y O U R H E A LT H LESSON 1 – NUTRITION DURING THE TEEN YEARS 1. Define the term nutrition. • The process by which the body takes in and uses food. 2. What is a calorie? • Unit of heat that measures the energy used by the body. • The energy that foods supply to the body. 3. What are nutrients and how does your body use them? • Substances in food. • Used by the body to grow, to repair itself, and to supply you with energy. LESSON 1 - CONTINUED 4. What is the difference between hunger and appetite? • Hunger is a natural physical drive/protects you from starvation. • Appetite is a desire, rather than a need to eat. Food and Emotions • Used to meet emotional needs. • Eat more/less when stress, frustrated, or depressed? • Eat when bored? • Sometimes used as a reward. LESSON 1 - CONTINUED 5. Explain how each of the following environmental factors affect food choices. • Family, friends, and peers – adults planned your meals, friends/peers can influence you to try new foods. • Cultural and ethnic background – eat more fruits and vegetables, use more oil and salt, and some eat only meat or avoid meat. • Convenience and cost – food that can be prepared quickly, microwave or fast food. Limited to low cost items. LESSON 1 - CONTINUED • Advertising – seeing a commercial with food that looks tasty could influence you to purchase that food. LESSON 1 - CONTINUED 6. What are 3 benefits of proper nutrition? • Nutrients for growth and development. • Energy for sports and other activities. • Prevents unhealthful weight gain. • Lowers your risk of developing heart disease, certain cancers, and type 2 diabetes. LESSON 2 - NUTRIENTS 1. What are carbohydrates? • The starches and sugars present in food. • 2 types of carbs – simple and complex. How do they help the body function? • Provide the body with energy. Name 4 sources of complex carbohydrates. • Whole grains. • Seeds. • Nuts. • Potatoes. LESSON 2 - CONTINUED 2. Explain the process by which the body uses and stores carbohydrates. • Body converts carbohydrates to glucose (a simple sugar) body’s main source of energy. • Glucose that is not used right away is stored in the liver and muscles as glycogen. • When more energy is needed, body converts glycogen back to glucose. • If you consume more carbohydrates than your body can use right away or store as glycogen, it is stored as fat. LESSON 2 - CONTINUED 3. What is fiber? • Indigestible complex carbohydrate. Where is fiber found? • Stringy parts of vegetables, fruits, and whole grains. How does its consumption maintain and improve health? • Helps move waste through the digestive system/prevents constipation. • Reduces risk of heart disease. • Recommended - 20 to 35 grams of fiber each day. LESSON 2 - CONTINUED 4. What are proteins? • Nutrients that help build and maintain body cells and tissues. • Made of long chains of substances called amino acids. • 20 different amino acids make up proteins. Why are they a dietary necessity? • Because the body can only make 11 of the amino acids. • You must get the 9 essential amino acids from food. LESSON 2 - CONTINUED 6 complete protein sources. • Fish. • Meat. • Poultry. • Eggs. • Milk. • Cheese/yogurt. LESSON 2 - CONTINUED 3 incomplete protein sources. • Beans. • Peas. • Nuts. • Whole grains. 5. What are fats? • A form of lipid that does not dissolve in water. How are they used in the body? • Source of energy/transports vitamins. LESSON 2 - CONTINUED Why should your daily fat calories intake be limited to no more than 35 percent of total calories? • Foods high in fat tend to be high in calories. • Consuming excess amounts increase health risks. 6. Describe cholesterol. • Lipid-like substance that circulates in the blood. The role of cholesterol. • Used to make cell membranes. • Nerve tissue. • Produce hormones, vitamin d, and bile. LESSON 2 - CONTINUED Why is excess cholesterol unhealthy? • It is deposited in the arteries. • Leads to increased risk of heart disease. LESSON 2 - CONTINUED LESSON 2 - CONTINUED 7. How do water-soluble vitamins differ from fatsoluble vitamins? Water - soluble • Dissolve in water. • Pass into the blood during digestion. • Not stored by the body. Fat – soluble • Absorbed, stored, and transported in fat. • Build up can become toxic. LESSON 2 - CONTINUED 8. List 3 vital body processes that vitamins help regulate. • Digestion, absorption, and metabolism of nutrients. 9. Why are minerals important? Examples. • Substances the body cannot manufacture but are necessary . • Calcium, phosphorous, magnesium, and iron. 10. Why is water important to body function? • Transports nutrients and wastes. • Lubricates joints and mucus membranes. • Enables you to swallow and digest food. LESSON 3 – GUIDELINES FOR HEALTHFUL EATING 1. What are the Dietary Guidelines for Americans and what are its components? • Recommendations for healthful eating and active living. http://health.gov/news/dietary-guidelines-digital-presskit/2016/01/top-10-things-you-need-to-know/ 2. What do the Guidelines for Healthful Eating mean? • Making smart food choices from every food group – fruits, vegetables, whole grains, calcium, and lean meat. • Balancing Food and Physical Activity – aim for a healthy weight, and be physically active 6o minutes most days. • Getting the Most Nutrition from Your Calories – don’t use your daily caloric intake on a few high calorie foods. LESSON 3 - CONTINUED 3. How is MyPyramid used to make healthful food choices? (MyPlate) • It illustrates the recommended daily servings for each food group. LESSON 3 - CONTINUED LESSON 2 - CONTINUED LESSON 3 - CONTINUED 4. What percent of your daily calories should come from fat? • No more than 35%. 5. In what three ways can you get the most nutrition from your calories? • Variety, moderation, and balance. 6. Why is breakfast such an important meal? • Body uses energy to sleep. • When you wake up reserves are low. • Breakfast provides the body with energy. LESSON 3 - CONTINUED 7. Why are some snacks such as candy, potatoes chips, and soft drinks considered poor nutritional choices? • Contain calories but few nutrients. • High in fat, sugar, and salt. 8. How can a person make healthful eating choices when eating out? • Choose grilled, baked, or broiled. • Watch portion sizes. LESSON 3 - CONTINUED LESSON 4 – FOOD AND HEALTHY LIVING 1. How does the order of ingredients on a Nutrition Facts panel help consumers. • The panel contains the list of ingredients by weight, with the greatest amount listed first. LESSON 4 - CONTINUED LESSON 4 - CONTINUED 2. What are food additives? • Substances intentionally added to food to produce a desired effect. • Enhance flavor, color, or lengthen storage life. 3. What is the difference between food allergy and food intolerance? • Food allergy – body’s immune system reacts to substances (allergens) in some food. Body responds as if the allergens are pathogens. • Food intolerance – negative reaction to a food or part of food caused by a metabolic problem. LESSON 4 - CONTINUED LESSON 4 - CONTINUED LESSON 4 - CONTINUED 4. Describe the requirements for using the following terms on nutrient content levels. Less • Contains 25% less of a nutrient or calories than a comparable food. High, Rich In, or Excellent Source Of • Contains 20% or more of the Daily Value for a vitamin, mineral, protein, or fiber. 5. What is a foodborne illness? • Food poisoning. LESSON 4 - CONTINUED 6. Describe 2 ways food can become contaminated with pathogens. • Food may be contaminated by an infected person. • Animal may have disease causing organisms in their tissue. 7. What is pasteurization? • The process of treating a substance with heat to destroy or slow the growth of pathogens. 8. Define cross contamination. • The spreading of bacteria or other pathogens from one food to another. LESSON 4 - CONTINUED LESSON 4 - CONTINUED Clean • Wash your hands, cutting boards, utensils, plates, and countertops. Separate • Separate raw meat , sea food, and poultry from other items in your cart. Cook • To safe temp – 160 for ground beef, 170 for roasts and poultry, and 145 for fish. Chill • Cold food stored at 40 or less. • Frozen food 0 or less.