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Chapter 3 Nutrition Lesson 3.1 What Nutrients Does Your Body Need? Lesson 3.2 Creating a Healthy Eating Plan Lesson 3.3 Food Labels and Food Safety Lesson 3.1 What Nutrients Does Your Body Need? Warm-Up Healthy Choices The foods and beverages you eat and drink impact virtually all aspects of your body. What are three of your favorite foods that you think have a positive impact on your body? Explain why they might have this impact. What are three of your favorite foods that you think have a negative impact on your body? Explain why they might have this impact. shutterstock.com/Monkey Business Images Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Nutrients • Chemical substances that give your body what it needs to grow and function properly – Some provide energy for daily activities – Others enable certain critical bodily functions to occur shutterstock.com/Rido Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Types of nutrients • Carbohydrates • Proteins • Fats • Vitamins • Minerals • water Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. What nutrients provide energy? • Carbohydrates • Proteins • Fats (lipids) Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Functions of nutrients • Supply energy • Promote growth • Repair body tissues • Regulate body functions Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Carbohydrates shutterstock.com/Robyn Mackenzie Type of nutrient that is a major source of energy Your body breaks down carbohydrates into glucose to obtain energy Carbohydrates include sugars, starches, and fiber and supply four calories of energy per gram of food. Excess carbohydrates stored as fat Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. What to Know About Carbohydrates Glucose is a type of carbohydrate and the preferred source of energy for the brain and central nervous system. Glycogen is the stored version of glucose located in the muscles and liver and supplies energy between meals Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Simple carbohydrates • Fructose and glucose = fruits and vegetables • Lactose = milk • Sucrose = table sugar • These provide quick energy Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Complex carbohydrates • Starches = stored in plants and provides long lasting energy • Changes to glucose and used for heat and energy • Glycogen is unused glucose and stored in muscles or fat Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. What to Know About Carbohydrates Fiber is a complex carbohydrate part of grains and plant foods that cannot be digested. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Think Further Fiber is a tough complex carbohydrate. Since the body is unable to digest fiber, what might be some health benefits of eating fiber? – – – – Lowers cholesterol Balances glucose Adds bulk to stools Helps prevent overeating Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Protein • Nutrient used by the body to build and maintain cells and tissues • Provides energy when carbohydrates and fats are lacking in the diet • Made up of smaller chemical units called amino acids • Each gram of protein provides four calories. shutterstock.com/PathDoc Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. 1. Complete Proteins Contains all the essential amino acids 20 Amino acids = building blocks that make up proteins • 11 are produced by your body(non essential) • 9 must be supplied by food (essential) Examples: poultry, fish, eggs, meat, milk Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. 2. Incomplete proteins • From plant sources • Does not contain all the essential amino acids • Grains • Legumes (beans, peas) • Nuts and seeds Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Protein requirements • Need essential amino acids daily • Excess protein is converted to glucose then to fat • Need about 50 grams a day Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Protein and Vegetarians A vegetarian diet can meet protein needs. They need to eat a variety of complementary protein rich plants each day. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Fats • Nutrient largely made up of fatty acids • Provide a valuable source of energy • One gram of fat supplies nine calories of energy. thinkstock.com/iStock/olvas Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. ONE BAKED POTATO Calories: 120 Fat: Trace 14 French Fries Calories: 225 Fat: 11 grams Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Loaded Baked Potato 1 Tbsp Butter= 100 calories and 11 grams fat 1 Tbsp Sour cream=58 calories and 5 grams fat 1 Tbsp Cheese= 113 calories and 9 grams fat 1 Tbsp Bacon= 43 calories and 3 grams of fat add baked potato and now 434 calories and 28 grams of fat Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. What to Know About Fats • Saturated fat – – – A saturated fat is a type of fat found in dairy products, solid vegetable fat, and meat and poultry. Saturated fats usually are in solid form when at room temperature and contribute to the level of cholesterol that is in a person’s blood. Cholesterol is a fatlike substance made by the body and found in certain foods. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. What to Know About Fats • Unsaturated fat – – Unsaturated fats are usually liquid at room temperature. There are two types of unsaturated fats: Polyunsaturated fats include sunflower, corn, and soybean oils. Monounsaturated fats include olive and canola oils. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. What to Know About Fats • Trans-fatty acids – – – – Trans-fatty acids are fatty acids that are formed when vegetable oils are processed into solid fats, such as margarine or shortening. Hydrogenation is the process of converting vegetable oils into solid fats. Trans-fatty acids appear to raise blood cholesterol levels. Trans-fat is the worst kind!! Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. LDL • Bad form • Deposits cholesterol on the walls of blood vessels • Low fat diets lower LDL Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. HDL • Good form • Removes cholesterol from cells • Brings to liver and intestines to be recycled or eliminated • Exercise raises HDL Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Think Further Myth or Fact? Body fat is unhealthy and has no beneficial purpose. MYTH – Fact: Body fat supplies energy to the body when food is unavailable. – Fact: Body fat acts as a cushion to protect internal organs. – Fact: Body fat helps regulate body temperature. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Vitamins A vitamin is a nutrient that helps the body use carbohydrates, proteins, and fats. Vitamins provide no energy to the body directly, but help unleash energy stored in carbohydrates, proteins, and fats. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. The tongue and oral cavity are often the first regions of the body, which manifests signs indicative of a vitamin deficiency Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. What to Know About Vitamins • There are two types of vitamins: – – A fat-soluble vitamin is a vitamin that dissolves in fat and can be stored in the body. A water-soluble vitamin is a vitamin that dissolves in water and cannot be stored by the body in significant amounts. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Water soluble vitamins Vitamin C, strengthens blood vessel walls, promotes healing, healthy teeth and gums (citrus fruits) Vitamin B1 , also called thiamin, helps body change carbs into energy. (pork, whole grains) Vitamin B2, also called riboflavin, helps the body use energy, involved in metabolism. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Water Soluable Vitamins Vitamin B3 ,also called niacin, health skin and nerves, improves circulation (eggs, lean meats and poultry) Vitamin B5, also called pantothenic acid, helps the body use nutrients for energy. (liver, potatoes, and yogurt) Vitamin B6, also known as pyridoxine, helps develop brain, nerves and skin. (avocado, banana, whole grains) Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. What to Know About Vitamins Vitamin B7, also known as biotin, helps with metabolism and production of hormones. (milk, nuts, chocolate) Vitamin B9, also called folic acid, is necessary for production of healthy red blood cells. (leafy vegetables and bread) Vitamin B12, also called cyanocobalamin, is necessary for production of healthy red blood cells and maintains the CNS. (milk and poultry) Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Fat Soluble Vitamins Vitamin A: Vitamin D: Vitamin E: Vitamin K: Keeps eyes and hair healthy. Supports reproduction. (Carrots and dairy products) Aids in formation of bones and teeth. (fish and dairy products) Protects red blood cells from oxidation (green vegetables and whole-grain cereals) Necessary for normal blood clotting. (liver and cabbage) Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Taking to much of a vitamin Taking too much vitamin A can cause dizziness, nausea, headache, bone or joint pain, and can be fatal. Taking too much vitamin D can cause calcium to build up in your bloodstream, adversely affecting your heart and kidneys. Taking to much vitamin E may impair blood clotting and increase your likelihood of hemorrhage. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Minerals • Inorganic elements that come from the earth and are absorbed by plants • Your body needs a total of 20 different minerals – Macrominerals – Trace minerals shutterstock.com/Maks Narodenko Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. What to Know About Minerals Macro minerals are minerals that are required in amounts greater than 100 mg. Examples include calcium, sodium, and potassium. Trace minerals are minerals that are needed in very small amounts. Examples include iron and zinc. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Macrominerals Calcium necessary for muscle and heart health plus builds muscle (dairy products and green vegetables) Phosphorus assist with energy processing(red meat and poultry) Sodium helps with normal blood pressure and regulates the body’s fluids (table salt) Potassium assist with heart function and muscle contraction ( tomatoes, bananas, and yams) Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Trace Minerals Copper assist with metabolism and red blood cell formation (whole grains and potatoes) Iodine assist with making thyroid hormones (table salt and fish) Iron carries oxygen from the lungs to the tissues (red meat and green vegetables) Zinc assist with immune function and reproduction (beef, pork, and whole grains) Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Lack of minerals can result in some conditions Osteoporosis is a dangerous condition in which the bones are fragile and may break easily; can be caused by lack of calcium during childhood and adolescence. Anemia is a condition that causes weakness, fatigue, and headaches; results from decrease in red blood cells or insufficient hemoglobin. Cretinism is a severe birth defect that is caused by lack of iodine during pregnancy. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Water • Water is necessary for most bodily functions • Individuals should drink 8½ to 11½ cups of fluids per day • Feeling thirsty is a signal that your body needs more water shutterstock.com/Greg Daniels Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Water Water makes up the basic part of the blood, helps with waste removal, regulates body temperature, and cushions the spinal cord and joints. Water makes up more than 60 percent of body mass. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. What to Know About Water You can survive without water only for about three days. Dehydration is a condition in which the body’s tissues loose too much water. Common signs of dehydration include fatigue, dry mouth, dizziness, weakness, flushed skin, headache, blurred vision, difficulty swallowing, dry skin, rapid pulse, and frequent urination. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. What to Know About Water Do not substitute soda pop or drinks with caffeine for water because they act as diuretics. A diuretic is a product that increases the amount of urine excreted. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. When additional Water may be needed When you are sick Fever, vomiting, and diarrhea cause water loss and put people at risk for dehydration. Hot weather Vigorous physical activity Both of these make you sweat more increasing the need for more fluids. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Hyponatremia • Drinking to much water • Is really too little salt (sodium) in the blood https://www.youtube.com/watch?v=vPszR0 -vTqc Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Lesson 3.2 Creating a Healthy Eating Plan Dietary Guidelines • Published by the US Departments of Agriculture (USDA) and Health and Human Services (HHS) • Discuss establishing eating patterns to promote health • Revised every five years shutterstock.com/Monkey Business Images Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Maintain Calorie Balance • A calorie is a unit of measurement for energy provided by food • Calories are burned by performing… – body functions (eating, sleeping, breathing) – daily activities (walking to class, cleaning your room) • You can maintain your weight by balancing calories consumed with calories burned throughout the day • Metabolism is the rate at which the body uses energy. shutterstock.com/Jacek Chabraszewski Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. At 25 pounds over your ideal At 5 pounds over your ideal weight, your heart has almost 1,000 additional miles of blood vessels to maintain.t, your heart has almost 5,000 additional miles of Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Nutrient-Dense Foods • Have relatively few calories • Provide vitamins, minerals, and other healthful substances • Important for a healthy diet shutterstock.com/margouillat photo Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Critical Thinking Empty Calories You have the choice of consuming a medium-sized apple or an 8-ounce glass of sugary soda. Since each option contains about 100 calories, can one food be more healthful than the other? Why or why not? shutterstock.com/M. Unal Ozmen Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. compare Apple: sugar comes naturally, supplies body with fiber, vitamins and water. Soda: 10 teaspoons of sugar an no nutritional value http://www.whio.com/news/news/healthmed-fit-science/run-17-minutes-to-burn-onecoke/nnHDd/ Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. MyPlate Food Guidance System • The MyPlate diagram includes the five food groups: – – – – – Fruits Vegetables Grains Protein Dairy Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Portion Control Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. 300 Calories Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. 350 Calories Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. 10 of the Worst Restaurant Foods 10. IHOP's Country Fried Steak & Eggs (1,500 calories, 520 grams of fat) 9. Maggiano’s Zuccotto Chocolate Cake (1,790 calories, 112 grams of fat) 8. Numero Uno Deep Dish Pizza from UNO's (1,848 calories, 128 grams of fat) 7.Chili's Bacon Ranch Beef Quesadilla (1,858 calories, 142 grams of fat) 6. Outback Steakhouse's Bloomin' Onion (1,954 calories, 154 grams of fat) 5. SONIC's Pineapple Upside Down Master Blast, Large (2,020 calories, 95 grams of fat) 4. Red Lobster's Create Your Own Combination (2,710 calories, 101 grams of fat) 3. Big Hookup Platter from Joe's Crab Shack (3,280 calories, 205 grams of fat) 2. Red Robin's Monster Burger with Bottomless Fries & Monster Salted Caramel Milkshake (3,540 calories, 69 grams of fat) 1. 3-Meat Platter from Dickey's BBQ Pit (3,816 calories, 190 grams of fat) Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Undernutrition • Occurs when people do not receive the needed nutrients from the food they eat • Can lead to growth problems in children • Can also lead to serious or life-threatening problems – – – – Brain damage Impaired vision Blindness Bone deformities shutterstock.com/Leah-Anne Thompson Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Think Further Over nutrition is often caused by people eating too many foods that contain high amounts of added sugar, solid fat, sodium, refined carbohydrates, or simply too many calories. What are some examples of health problems that might be caused by overnutrition? thinkstock.com/Fuse Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Lesson 3.3 Food Labels and Safety Nutrition Facts Labels • The FDA requires any food sold in a package to include a Nutrition Facts label • This partial label shows the serving size, servings per container, and calories per serving Courtesy of the FDA Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Daily Values • Daily Values are the recommended intake amounts for specific nutrients • They are printed at the bottom of the food label panel • Based on a 2,000calorie diet Courtesy of the FDA Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Critical Thinking Serving Size Suppose you look at the label for a bag of caramel crunch popcorn and see that it contains 100 calories. You eat the entire bag before you begin to wonder how such a large serving of this snack could have only 100 calories. What mistake did you make when you looked at the food label? shutterstock.com/Peter Zijlstra Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Ingredients in Foods • A food label includes all the ingredients that were used to make that food • Ingredients are often listed in a confusing way • Food additives must also be included in the ingredient list shutterstock.com/Image Point Fr Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Claims on Labels • Food labels may describe a food using a specific claim about its health benefits – Examples: “low fat,” “reduced calories” • Foods should meet certain criteria set by the FDA to use these labels shutterstock.com/DeiMosz Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Think Further What general requirements must a food meet to be called an organic food? + What are two reasons someone might wish to purchase organic food, even if it is more expensive than other products? thinkstock.com/iStock/ddsign_stock Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Think Further Specialty foods Organic food is produced without pesticides, bioengineering, or high energy radiation. Must consist of 95% organically produced ingredients. Gluten free food must not contain any wheat, rye, oats, or barley. Lactose free is products which are naturally free from lactose such as soy-based food and other plant-based food. Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. When Food Causes Illness • Foodborne illness, or food poisoning, refers to illnesses that are transmitted by foods • Most foodborne illness can be prevented by practicing safe food handling procedures shutterstock.com/Serenethos Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Think Further Foodborne infections are caused by agents, such as bacteria, viruses, or parasites. How does foodborne intoxication differ from a foodborne infection? – Foodborne intoxication is an illness caused by toxins that an organism has produced in a food thinkstock.com/iStock/Slawomir Fajer Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Preventing Foodborne Illness • These strategies can help reduce your risk of getting foodborne illnesses – – – – – – – Wash your hands with hot, soapy water Cook foods to the appropriate temperature Keep hot foods hot and cold foods cold Refrigerate and freeze perishable food Wash counters, tables, and dishes with hot, soapy water Wash fruits and vegetables before preparing them Throw away cans that are leaking or bulging Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Food Intolerance • Food intolerance is a condition in which a person cannot properly digest a certain type of food • Examples: lactose intolerance and gluten intolerance shutterstock.com/Eskemar Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website. Food Allergies • A food allergy is an immune response to a certain food that the body reacts to as if it were harmful • Common reactions include hives or a rash, swelling in the tongue and throat, difficulty breathing, and cramps shutterstock.com/Karen Sarraga Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website.