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Nutrition for Health
The Importance of Nutrition
Why Nutrition Matters
 Food you eat plays a significant role in your total health.
 First step to good health is to learn about nutrition – process by which your
body takes in and uses food.
 Your body relies on food to provide it with nutrients – substances in food
that your body needs to grow, to repair itself, and to supply you with energy.
 You measure the energy you receive from food in calories – a unit of heat
used t measure the energy your body uses and the energy it receives from
food.
 Eating a variety of healthful foods can help avoid weight gain , type 2
diabetes, lower chance of cardiovascular disease, certain cancers, stroke
and osteoporosis as you get older.
What Influences Your Food Choices?
 You eat for two reasons: hunger – the natural
physical drive to eat, prompted by the body’s
need for food, or appetite – the psychological
desire for food.
 Sometimes you eat in response to emotional
need, stressed, frustrated, lonely, or sad, maybe
boredom, use food as a reward, mindless eating
( snacking while absorbed in another activity),
relieve tension.
 Family and culture, friends, time and money, and
advertising
Giving Your Body What it Needs
 Nutrients are used in may ways:
1. As an energy source
2. To heal, and build and repair tissue
3. To sustain growth
4. To help transport oxygen to cells
5. To regulate body functions
Energy in food comes from three sources carbohydrates,
proteins and fats; each gram of carbohydrates or
protein provides four calories of energy, and each
gram of fat provides nine calories. Body uses these
nutrients to build, repair, and fuel itself.
Carbohydrates
Carbohydrates – starches and sugars
found in foods, which provide your body’s
main source of energy, recommended
getting 45-65% of your daily calories for
carbohydrates
Three types of carbohydrates: simple,
complex and fiber
Simple
 Fruits contain fructose, which
is a simple sugar.
 Junk foods such as cakes,
cookies, candies and ice
cream usually contain white
table sugar
 Galactose is a simple sugar
that is most commonly found in
milk
 Honey contains vitamins and
minerals and is also
considered a simple sugar
Complex
 Complex carbohydrates of
starches are long chains of
sugars linked together
 complex carbs. raise your
blood sugars at a slow pace.
This is due to the fact that
complex carbs. are high in
fiber and they get broken down
slowly in the digestive tract.
 Whole grains are high in fiber,
low in fat and they are good
sources of complex carbs.
Fiber
 Fiber – a tough complex
carbohydrate that the
body cannot digest
 Moves waste through
your digestive system
 Eating foods high in fiber
can help you feel full and
may reduce the risk of
cancer, heart disease and
type 2 diabetes
 Recommended 20-35%
of grams in fiber per day

#1: Bran (Corn, Wheat, Rice, Oat)
#2: Dried Herbs, Spices,
and Peppers
#3: Cocoa Powder and
Dark Chocolate
#4: Flax Seeds, Sesame
Seeds, and Sesame Butter
(Tahini)
#5: Dry Roasted Soybeans
(Edamame)
#7: Nuts (Almonds,
Pistachios, Pecans)
#6: Sun-dried
Tomatoes
#8: Sunflower Seeds
#9: Beans (Navy, White, French,
Kidney)
#10: Passion Fruit (Granadilla)
Role of Carbohydrates and
Benefits of Fiber
 Most of the carbohydrates used are turned into
simple sugars called glucose
 Glucose can be stored in the body’s tissue and
used later during periods of intense activity
 Body cannot digest fiber, it aids in digestion and
reducing the risk of diseases
 Recommended that teen girls between the ages
of 14 to 18 get 26 grams and boys 38 grams per
day
PROTEIN
 Protein – are nutrients the body uses to build and maintain its cells
and tissues, made up of chemicals called amino acids
 body uses about 20 amino acids found in foods, you produce all but
nine, those are called essential amino acids, the rest are called
nonessential amino acids
 Other proteins can come from meat, eggs, and dairy products, and
soy, these are sometimes called “complete” proteins because they
contain all nine essential amino acids
 Protein from plant sources usually are missing one or more of the
essential amino acids; you can get them however by eating a
variety of plant sources, Ex: of these would be grains, nuts , seeds
and legumes
 Proteins are the basic building material for body cells, muscles,
bones, skin and internal organs are all constructed of protein.
Protein is especially important during childhood and adolescence,
throughout your life it will help maintain muscles, ligaments, tendons
and all body cells
PROTEIN
 Protein hemoglobin in red
blood cells carries oxygen to
all body cells
 Protein also functions as
hormones, chemical that
regulates activities for various
body systems
 It can also be used as a
energy source
 Teen boys ages 14 to 18
should consume 52 grams of
protein, and girls 46 grams per
day in daily calorie intake
FATS
 Unsaturated fats –
vegetable oils, nuts,
and seeds tend to
contain larger amounts
of unsaturated fats,
eating them in
moderate amounts may
lower your risk of heart
disease
 Saturated fats – found
mostly in animal-based
foods such as meat
and dairy products,
some plant oils (palm,
coconut, and palm
kernel. Consuming to
much saturated fats
increases risk of heart
disease
Trans Fat
 A formed processed called hydrogenation, caused when
vegetable oil hardens, as it hardens the fats become
more saturated. Trans fats can be found in sticks of
margarine, many snack foods and packaged baked
goods (cookies/crackers)
 Trans fats can raise total blood cholesterol levels,
increase risk of heart disease
 USDA requires that all amount of trans fats be listed on
the nutrition label
 Some cities of passed laws limiting or eliminating the use
of trans fats in foods prepared in restaurants
Health Issues and Role of Fats
 Fat amounts are needed to carry out basic functions for the body
 However to much can be harmful and generally to much fatty food can lead
to unhealthy weight gain and obesity
 Fat does provide a concentrated form of energy
 Essential fatty acids are important to brain development, blood clotting and
controlling inflammation, helps in maintaining healthy skin and hair
 Fat also absorbs and transport fat-soluble vitamins (A, D, E, and K) through
the bloodstream
 Calories from fat that the body does not used are stored, this is adipose
tissue, this provides insulation, to much body fat increases health problems
(type 2 diabetes and cardiovascular disease)
 Consuming saturated fat can increase levels of cholesterol – waxy, fatlike
substance, this is needed to created cell walls, certain hormones, and
vitamin D; excessive cholesterol can build up in your arteries, raising risk of
heart disease
 Teens are recommended to consume less than 25 to 35 % of their calories
from fats; choose healthful unsaturated fats, limit the intake of saturated
fats, including trans fats, to less than 10% of total calories
VITAMINS
Vitamins – compounds found in food that help
regulate many body processes.
Vitamin C, folic acid and B vitamins are water
soluble (they dissolve in water and pass easily
through the bloodstream)
Body doesn’t store these vitamins, any unused
vitamins are removed by the kidneys
Fat soluble vitamins (A, E, D, and K) are stored by
body fat for later use, if consumed in large
amounts can build up to the point where they
can become harmful.
Vitamin/Amount
Needed Per Day by
Teens Ages 14 to 18
Role in Body
Food Sources
Fat-Soluble Vitamins
A
Teen female: 700 mcg
Teen male: 900mcg
Needed for night vision;
stimulates production of
white blood cells;
regulates cell growth and
division; helps repair
bones and tissues; aids
immunity; maintains
healthy skin and mucous
membranes
Carrots, sweet potatoes,
tomatoes, fortified cereals,
leafy green vegetables,
fish, liver, fortified dairy
products, egg yolks
D (calciferol)
Teen female: 5mcg
Teen male: 5mcg
Helps body use calcium
and phosphorus (needed
for building bones); aids
immune function; helps
regulate cell growth
Fortified cereals and dairy
products, fatty fish such as
salmon and tuna
Note: your skin naturally
producers vitamin D when
exposed to sunlight
E
Teen female: 15mg
Teen male: 15mg
Protects cells from
damage; aids blood flow;
helps repair body tissue
Fish, milk egg yolks,
vegetable oils, fruits, nuts,
peas, beans, broccoli,
spinach, fortified cereals
K
Teen female:75mcg
Teen male: 75mcg
Essential for blood clotting,
aids bone formation
Green leafy vegetables,
vegetable oils, cheese,
broccoli, tomatoes
Water-Soluble Vitamins
B1 (thiamine)
Teen female: 1.0 mg
Teen male: 1.2 mg
Helps the body use
carbohydrates for energy;
promotes health of nervous
system
Enriched and whole-grain
cereal products, lean pork,
liver
B2 (riboflavin)
Teen female:1.0 mg
Teen male: 1.3 mg
helps the body process
carbohydrates, proteins, and
fats; helps maintain healthy
skin
Lean beef, pork, organ meats,
legumes, eggs, cheese, milk,
nuts, enriched grain products
B3 (niacin)
Teen female: 14 mg
Teen male: 16 mg
Helps body process proteins
and fats; maintains health of
skin, nervous system, and
digestive system
Liver, poultry, fish, beef,
peanuts, beans, enriched
grain products
B6
Teen female: 1.2 mg
Teen male: 1.3 mg
Helps body use proteins and
fats; supports immune and
nervous systems; helps blood
carry oxygen to body tissues;
helps break down copper and
iron; prevents one type of
anemia; helps maintain
normal blood sugar levels
Organ meats, pork, beef,
poultry, fish eggs, peanuts,
bananas, carrots, fortified
cereals, whole grains
B12 (cobalamin)
Teen female: 2.4 mcg
Teen male: 2.4 mcg
Maintains healthy nerve cells
and red blood cells; needed
for formation of genetic
material in cells; prevents
one type of anemia
Liver, fish, poultry, clams,
sardines, flounder, herring,
eggs, milk, other dairy foods,
fortified cereals
C (ascorbic acid)
Teen female 65 mg
Teen male 75 mg
Protects against infection;
promotes healthy bones,
teeth, hums, and blood
vessels; helps form
connective tissue; helps heal
wounds
Citrus fruits and juices,
berries, peppers, tomatoes,
broccoli, spinach, potatoes
Folic acid (folate)
Teen female: 400 mcg
Teen male: 400 mcg
Helps body form and
maintain new cells; reduces
risk of birth defects
Dark green leafy vegetables,
dry beans and peas,
oranges, fortified cereals
and other grain products
MINERALS
 Minerals – elements found in food that are used by the
body
 Body cannot produce minerals, can receive them from
food
 Calcium is especially important to one’s health, promotes
bone health
 Calcium rich foods reduce the risk of osteoporosis –
condition in which the bones become fragile and break
easily
 Most common in women over 50 years of age
 Bone mass builds rapidly between the ages of 10 and
20, reaching a peak around 30
Mineral/Amount
Needed Per Day by
Teens Ages 14 to 18
Role in Body
Food Sources
Calcium
Teen female: 1300 mg
Teen male: 1300 mg
Forms bones and teeth;
aids blood clotting; assists
muscle and nerve function
reduces risk of
osteoporosis
Dairy products, calciumfortified juice, calciumfortified soy milk and tofu,
corn tortillas, Chinese
cabbage, broccoli, kali
Phosphorus
Teen female: 1250 mg
Teen male: 1250 mg
Produces energy; maintain
healthy bones
Diary products, peas,
meat, eggs, some cereals
and breads
Magnesium
Teen female: 360 mg
Teen male: 410 mg
Maintains normal muscle
and nerve function;
sustains regular heartbeat;
aids in bone growth and
energy production
Meat, milk, green leafy
vegetables, whole grains,
nuts
Iron
Teen female: 15 mg
Teen male 11 mg
Part of a compound in the
red blood cells needed for
carrying oxygen; aids in
energy use; supports
immune system
Meat, poultry, beans
fortified grain products
WATER
 All body cells contain water
Water’s functions include:
 Moving food through the digestive system
 Digesting carbohydrates and protein, and aiding
other chemical reactions in the body
 Transporting nutrients and removing wastes
 Storing and releasing heat
 Cooling the body through perspiration
 Cushioning the eyes, brain, and spinal cord
 Lubricating the joints
 Teen girls need at least 9
cups of fluids a day
 Teen boys need at least
13 cups of fluids a day
 About 20% of your water
intake comes from food
you eat
 Limit consumption of
caffeine, this substance
eliminates water from
your body and can
actually make you
become dehydrated.
HEALTHY FOOD GUILDLINES
 Dietary Guidelines for Americans – a set of
recommendations about smart eating and
physical activity for all Americans
 Published by the U.S. Department of Agriculture
and Department of Health and Human Services
provide science based advice for healthful
eating
 Three guidelines to follow:
Make smart choices from every food group
find your balance between food and activity
Get the most nutrition out of your calories
 Enjoy your food, but eat
less
 Avoid oversized
portions
 Make half your plate
fruits and vegetables
 Make at least half
grains whole grains
 Switch to fat-free or
low-fat (1%) milk
 Compare sodium in
food like soup, bread,
and frozen meals –
choose the foods with
lower numbers
 drink water instead of
sugary drinks
Making Smart Choices
 Fresh whole fruits that provide fiber
are better the fruit juice
 Dark green vegetables and orange
vegetables are good mixes
 Teens should drink fat-free milk or an
equivalent about of low-fat yogurt or
cheese, you can’t drink milk, choose
calcium-fortified foods and beverages
 Get at least three ounces of brown rice
or whole grain cereals, breads,
crackers and pasta a day (always
make sure it is whole)
 Choose lean meats and poultry
(grilling, baking or broiling is best)
anything fried in oil will add extra fat;
try getting more protein from fish,
beans, peas, nuts, and seeds
 Avoid foods high in fat (saturated and
trans) limit salt and added sugars; if
you enjoy a sweet snack each day,
use a physical activity to burn the extra
calories off.
Getting the Most Nutrition Out of Your
Calories
 To make sure you get enough nutrients out of
the foods, you eat, choose nutrient-dense
foods a high ration of nutrients to calories.
 Ex. – a single large carrot and a half ounce of
potato chips have about the same number of
calories, but the carrot is higher in nutrients.
Eating more carrots and fewer potato chips, you
will get more nutrients out of the same number
of calories.
Nutrition Label Basics
 Food labels provide information about the ingredients and
nutritional value of foods
 The ingredients in food appear on the label in descending
order by weight. However, food labels that list several similar
ingredients can mislead you. Ex: a product with three kinds of
sweeteners would list them separately (high-fructose, corn
syrup, corn syrup sugar) making them appear farther down on
the list than if you would have just listed them as sugars. This
makes the impression that the product contains less added
sugars than it really does
 Foods contain food additives – substances added to a food
to produce a desired effect. This could be to keep food safe
for longer period of time, to boost nutrient content, improve
taste, texture, or appearance. Aspartame, a sugar substitute
and olestra, a fat substitute are concern for some experts.
Aspartame is used in diet soft drinks and olestra is used in
some potato chips. This type of fat may pass through the
body undigested, because olestra is not absorbed, this could
lead to gastrointestinal problems
Nutritional Claims
 Free – food contains none, or an insignificant amount, of a given
component: fat, sugar, saturated fat, trans fat, cholesterol, sodium, or
calories. For instance, foods labeled as being “calorie-free” must have
fewer than five calories per serving
 Low – eat this food regularly without exceeding your limits for fat,
saturated fat, cholesterol, sodium, or calories. Low-fat foods, must have
three grams or less of fat per serving.
 Light – if it is label “light” it must contain 1/3 fewer calories, ½ the fat, or ½
the sodium of the original version. On some packages, “light” simply
refers to the color of the food, such as light brown sugar.
 Reduced – food contains 25% fewer calories, or 25% less of a given
nutrient, than the original version. This also can be worded as “less” or
“fewer.” Foods labeled as reduced may offer a much healthier option than
the original version.
 High – food provides at least 20% of the daily value for a vitamin, mineral,
protein, or fiber. Synonyms for this term include rich in and excellent
source of
 Good source of – food provides 10 to 19% of the daily value for a vitamin,
mineral, protein or fiber. Synonyms for this term include contains and
provides
 Healthy – must be low in fat and saturated fat and contain limited
amounts of cholesterol sodium. Must provide at least 10% of the daily
value for vitamin A, vitamin C, iron, calcium, protein, or fiber.
Organic Food Labels
USDA Organic – produced without the use
of certain agricultural chemicals, such as
synthetic fertilizers, or pesticides, these
foods cannot contain genetically modified
ingredients or be subjected to certain
types of radiation. Organic foods are safer
or more nutritious than conventionally
grown foods
Open Dating
 Sell by dates: show the last day on which a store should
sell a product, after this date, the freshness of a food is
not guaranteed
 Use by or expiration dates: the last day on which a
product’s quality can be guaranteed, for a short time,
most foods are still safe to eat after this date
 Freshness dates: appear on items with a short shelf life,
such as baked goods, they show the last date on which
a product is considered fresh
 Pack dates: the day on which a food was processed or
packaged, the pack date does not give the consumer an
indication of the product’s freshness
Food Safety
 Handling food carefully can help you avoid foodborne
illnesses and other hazards.
 Bacteria and viruses cause most cases of foodborne
illnesses. Common sources of bacteria are
Campylobacter, Salmonella, E.coli. Salmonella bacteria
can infect hens and enter their eggs, shellfish can pick up
bacteria that is naturally present in seawater, fresh fruit and
vegetables can become contaminated if washed with water
that has traces of human or animal wastes, infected
humans who handle food can spread pathogens from their
own skin to food.
 Common symptoms of foodborne illnesses: cramps,
diarrhea, nausea, vomiting, and fever
Keeping Food Safe to Eat
 Pasteurization – treating a substance with heat to
kill or slow the growth of pathogens. This is
important in the process of milk and juices. The
Dietary Guidelines outline four basic steps:
 Clean – wash and dry hands before and after
handling food, as well as using the bathroom,
changing a diaper or handling pets; clean utensils
and surfaces to prevent cross-contamination – the
spreading of pathogens from one food to another;
wash the food, rinse fresh fruits and vegetables
under running water, and rub the surfaces of firmskimmed fruits and vegetables.
Keeping Food Safe to Eat
 Separate – foods most likely to carry pathogens are raw meat,
poultry, seafood and eggs, separate these from other foods,
store them separately when shopping and at home, use
separate cutting boards for raw meats, poultry and fish,
always transfer cooked food to clean platters
 Cook – heat food to high temperature’s that kill the pathogens
that cause foodborne illness, use a food thermometer to
measure the internal temperature (temperature in the center
of the food).
 Chill – refrigeration slows growth of bacteria; refrigerate or
freeze meat, poultry and other perishable foods as soon as
you bring them home; thaw frozen food in the refrigerator,
microwave or under cold running water; discard any food that
has been sitting out at room temperature for two hours or
longer – one hour when the temperature is above 90 degrees
F.
Product
Type
Beef, Pork,
Veal &
Lamb
Ground
Steak, chops, and
roasts
Minimum Internal Temperature & Rest Time
160 °F
145 °F and allow to rest for at least 3 minutes
Breasts
165 °F
Ground, stuffing,
and casseroles
165 °F
Whole bird, legs,
thighs, and
wings
165 °F
Eggs
Any type
160 °F
Fish &
Shellfish
Any type
145 °F
Leftovers
Any type
165 °F
Chicken &
Turkey
Ham
Fresh or smoked
(uncooked)
145 °F and allow to rest for at least 3 minutes
Fully cooked ham
(to reheat)
Reheat cooked hams packaged in USDA-inspected
plants to 140 °F and all others to 165 °F.
Food Sensitivities
 Food sensitivities – allergies and intolerances – can
make some foods dangerous to eat. Food allergy – a
condition in which the body’s immune system reacts to
substances in some foods. Most common allergens are
found in milk, eggs peanuts, tree nuts, soybeans, wheat,
fish and shellfish. Food labels are required telling
whether a food product contains any of these ingredients
or any protein derived from them. Food tolerance – a
negative reaction to food that doesn’t involve the
immune system – more common than food allergy. One
that is most common is lactose tolerance, occurs when a
person’s body doesn’t produce enough of the enzyme
needed to digest lactose, a sugar found in milk.