Download Nutrition During The Teen Years

Nutrition During The
Teen Years
Chapter 5 Lesson 1

Nutrition – the process by which the body
takes in and uses food
Importance of Good Nutrition
Calories – units of heat that measure the
energy used by the body & the energy
that foods supply to the body
 Nutrients – the substances in food that
your body needs to grow, repair itself, &
to supply you with energy

Hunger vs. Appetite
Hunger – a natural physical drive that
protects you from starvation
 Appetite – a desire, rather than a need, to
eat

Environmental factors that
influence food choices:
Family, Friends, & Peers
 Cultural & Ethnic Background
 Convenience & Cost
 Advertising

Nutrients
Lesson 2
6 Types of Nutrients
Carbohydrates
 Proteins
 Fats
 Vitamins
 Minerals
 Water

Carbohydrates
Carbohydrates – the starches and sugars
present in foods
 Nutritionist recommend you eat 55 to 66%
of your daily calories come from
carbohydrates

2 Types of Carbohydrates
Simple Carbohydrates – sugars, such as
fructose and lactose (those found in fruits
and milk) along with sucrose
 Complex Carbohydrates – starches, the
ones found in whole grains, seeds, nuts,
legumes (dried peas and beans) and
tubers (root vegetables such as potatoes)
 These must be broke down into simple
carbs before they can be used

Carbohydrates
Fiber – is an indigestible complex
carbohydrate that is found in the tough,
stringy parts of vegetables, fruits, and
whole grains
 Fiber, although indigestible is used as
energy and helps waste through the
digestive system & helps prevent intestinal
waste problems

Proteins
Proteins – are nutrients that help build &
maintain body cells and tissues
 Proteins are made of amino acids…your
body can make all but 9 essential amino
acids
 You get the other 9 from foods you eat

Complete vs. Incomplete Proteins
Complete Proteins – contain adequate
amounts of all 9 essential amino acids
 All animal product and some soybean
products are good sources
 Fish, meat, poultry, eggs, milk, cheese, &
yogurt

Complete vs. Incomplete Proteins
Incomplete Proteins – lack one or more of
the essential amino acids.
 Sources include beans, peas, nuts, &
whole grains
 Consuming a combination of incomplete
proteins is equivalent to consuming a
complete protein

Role of Proteins
During growth periods, the body is
constantly using amino acids found in
proteins to build new cells and tissue
 The body also uses proteins to make
enzymes, hormones, & antibodies

Fats
Some fat in your diet is necessary for
good health!!!
 Fats are a lipid – a fatty substance that
does not dissolve in water
 Fats provide more than twice the energy
of carbohydrates or proteins
 Fatty acids the body needs are called
essential fatty acids

Saturated vs. Unsaturated Fatty
Acids
Saturated Fats – these are fats that are
solid at room temperatures
 Animal fats and tropical oils
 High intakes of saturated fats is associated
with an increased risk of heart disease

Saturated vs. Unsaturated Fatty
Acids
Unsaturated fats – they are usually liquids
or oils at room temperature
 Unsaturated fats have been associated
with a reduced risk of heart disease

Unsaturated Fatty Acids
There are 2 types of unsaturated fatty
acids
 Monounsaturated – have only 1
unsaturated bond
 They are liquid at room temperature, but
begin to solidify if refrigerated

Unsaturated Fatty Acids
Polyunsaturated fats – have more than 1
unsaturated bond
 They are usually liquid both at room
temperature and when refrigerated

The Role of Fats
Provide concentrated form of energy
 Transport vitamins A, D, E, & K
 They also serve as a source of linoleic
acid, an essential fatty acid that is needed
for growth and healthy skin
 They add flavor and texture to food
 They help satisfy hunger longer

The Role of Cholesterol
Your body uses small amounts it
manufactures to make cell membranes
and nerve tissue and to produce many
hormones, vitamin D, and bile which help
digest fats
 Excess cholesterol deposits in arteries and
increases the risk of heart disease

The Role of Cholesterol
High Cholesterol can be hereditary,
however you can control is with what you
eat
 High intake of saturated fats can increase
cholesterol levels.
 Cholesterol is found only in animal
products

Vitamins
Vitamins – are compounds that help
regulate many vital body processes,
including digestion, absorption, and
metabolism of other nutrients
 There are 2 types of Vitamins
 Water Soluble
 Fat Soluble

Types of Vitamins
Water Soluble – are vitamins that dissolve
in water and pass into the blood during
digestion
 Water soluble vitamins are not stored by
the body, therefore they need to be
replenished daily!

Types of Vitamins
Fat Soluble – are absorbed by your body,
stored, and transported in fat.
 They are stored in fatty tissue, your liver,
and kidneys
 Excessive buildup can be toxic to your
body

Minerals

Minerals – are substances that the body
cannot manufacture but that are needed
for forming healthy bones and teeth and
for regulating many vital body processes
Water
Water – is vital to every body function
 It transports other nutrients to and carries
wastes from your cells
 Water also lubricates your joints and
mucous membranes
 It enables you to swallow & digest foods,
absorb other nutrients, & eliminates waste

Guidelines for Healthful
Eating
Lesson 3
Dietary Guidelines for Americans

Dietary Guidelines for Americans – is a set
of recommendations for healthful eating
and active living
The ABC’s of Good Health
A: Aim for fitness
 Aim for a health weight
 Be physically active each day

The ABC’s of Good Health
B: Build a Health Base
 Make you food choices carefully
 Choose a variety of grain products,
especially whole grains
 Choose a variety of fruits & vegatables
 Keep food safe to eat

The ABC’s of Good Health
C: Choose Sensibly
 Choosing a diet that is low in saturated fat
and cholesterol and moderate in total fat
 Choosing beverages and foods to
moderate your intake of sugars
 Choosing and preparing foods with less
salt

Healthful Eating Patters
There are 3 main ideas you want to focus
on
 Variety
 Moderation
 Balance

New Food Guide Pyramid
Food and Health Living
Lesson 4
Nutrition Labeling
Food Additives

Food Additives – substances intentionally
added to food produce a desired effect
Product Labeling
Light or Lite – The calories have been
reduced by at least 1/3 or the fat or
sodium has been reduced by at least 50%
 Less – The food contains 25% less of a
nutrient or of calories than a comparable
food

Product Labeling
Free – the food contains no amount, or an
insignificant amount, of total fat, saturated
fat, cholesterol, sodium, sugars, or
calories
 More – the food contains 10% more of the
Daily Value for a vitamin, a mineral,
protein, or fiber

Product Labeling
High, Rich In, or Excellent Source Of – the
food contains 20% or more of the Daily
Value of a vitamin, a mineral, protein, or
fiber
 Lean – the food is a meat, poultry, fish, or
shellfish product that has less than 10
grams of total fat, less than 4 grams of
saturated fat, and less than 95 mg of
cholesterol per 3-ounce serving

Opening Date
Expiration Date – the last date you should
use the product
 Freshness Date – the last date a food is
considered to be fresh
 Pack date – the date on which the food
was packaged
 Sell-by date (or pull date) – the last date
the product should be sold. You can store
and use a product after its sell-by date

Food Allergies

Food Allergies – is a condition in which the
body’s immune system reacts to
substances in some foods called allergens
Food Intolerances

Food Intolerance – is a negative reaction
to a food or part of food caused by a
metabolic problem, such as the inability to
digest parts of certain foods or food
components
Food Borne Illness
Food Borne Illness – or food poisoning.
This may result from eating contaminated
foods with pathogens or poisons
 Pasteurization – is the process of treating
a substance with heat to destroy or slow
the growth of pathogens

Minimizing the Risks of Foodborne
Illnesses
Clean – wash your hands and any utensils
that you may be using
 Cross contamination – the spreading of
bacteria or other pathogens from one food
to another
 Separate – avoid cross contamination by
keeping raw meats and cooked meats
separate from other foods

Minimizing the Risks of Foodborne
Illnesses
Cook – cook all foods to a safe
temperature
 Chill – keep all warm foods warm and all
cool foods cool. Do not allow cool foods
to warm up or vice versa
