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Nutrition
High school students are increasingly in control over the
decisions that influence your health and wellness, and the
behaviors you learn throughout your childhood and young
adulthood will carry on into your adult lives.
Teens who are overweight or obese are more likely to be
overweight and obese as adults, putting them at risk for chronic
diseases such as hypertension, heart disease, and diabetes.
While the decision to choose a healthy lifestyle is ultimately up to
the individual, this unit will provide you with the information you
need to make knowledgeable and responsible choices.
The Problem…
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About half of all American adults—117 million individuals—have one or more
preventable, chronic diseases that are related to poor quality dietary patterns and
physical inactivity, including cardiovascular disease, hypertension, type 2
diabetes and diet-related cancers.
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More than two-thirds of adults and nearly one-third of children and youth are
overweight or obese, further exacerbating poor health profiles and increasing
risks for chronic diseases.
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On average, the U.S. diet is low in vegetables, fruit, and whole grains, and high in
sodium, calories, saturated fat, refined grains, and added sugars. Under
consumption of the essential nutrients vitamin D, calcium, potassium, and fiber
are public health concerns for the majority of the U.S. population, and iron intake
is of concern among adolescents and premenopausal females.
Nutrition:
 Study of what people eat and of eating
habits and how these affect their health
The Foods You Choose
 How do these factors influence your
decisions?
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Personal Preferences
Cultural Background
Time and Convenience
Friends
The Media
 Complete Personal Inventory: Food Choices
Nutrients
 Nutrients are substances that the body
needs to regulate bodily functions,
promote growth, repair body tissues, and
obtain energy.
6 NUTRIENTS!!!!
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Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
Energy Nutrients
 Why do we need energy?
 Your body needs energy for everything you do: running,
playing an instrument, even sleeping.
 You need energy to maintain your body temperature and
keep your heart beating
 Energy nutrients provide calories
 Energy nutrients include carbohydrates, proteins and
fats in the form of calories.
 Calorie: unit for the amount of energy released
when nutrients are broken down
Energy Nutrients:
Carbohydrates
Two Types:
 Simple – Refined Grains
 Complex – Whole Grains
Simple Carbohydrates
“Refined Grains”
 Refined grains have been milled, a process that removes
the bran and germ.
 This is done to give grains a finer texture and improve their
shelf life, but it also removes dietary fiber, iron, and many
B vitamins.
 Examples: Sugars that naturally occur in fruits,
vegetables and milk, white flour, de-germed cornmeal,
white bread, and white rice
 Added sugars to manufactured foods such as cookies,
candies, soft drinks
Complex Carbohydrates
“Whole Grains”
 Contain the entire grain kernel
― the bran, germ, and endosperm
 Complex carbohydrates take longer for your body to metabolize
than simple carbohydrates
 Two Types: Starches & Fiber
 Starches: found in plant foods, such as potatoes,
grains, brown rice, oatmeal, corn, and wheat products
Complex Carbohydrates
 Fiber: a type of complex carbohydrate that cannot be
broken down by the body so it passes through your
body without being digested (25 mg per day)
 Benefits of a high fiber diet include:
 Helps prevent constipation
 May reduce risk of colon cancer
 May help prevent heart disease
 Fiber is found in whole grain breads and cereals,
vegetables, fruits, nuts, beans and seeds
Fats
 Fats supply your body with energy, form
your cells, maintain body temperature,
and protect your nerves.
 Two Types:
 Saturated and Unsaturated
Fats
 Unsaturated Fat aka “Good Fat”
 Important for cardiovascular health & can help fight
heart disease
 Found in plant products
 Monounsaturated & Polyunsaturated fats (oils)
 Saturated Fats aka “Bad Fat”
 Too much can lead to cardiovascular disease
 Solid at room temperature
 Found in animal fats, lard, and dairy products
Proteins
 Proteins most important function is their role in
the growth and repair of your body’s tissues
 All foods made from meat, poultry, seafood,
beans and peas, eggs, processed soy products,
nuts, and seeds are considered part of the
Protein Foods Group. Beans and peas are also
part of the Vegetable Group. Milk is also part of
the Dairy group.
Proteins
 Proteins are made up of amino acids
 There are 20 different amino acids; 9 are essential,
meaning you must get them in your diet, the other 11
your body can manufacture from your diet
 Complete Proteins: contain all 9 essential amino acids
 Meats & fish
 Incomplete Proteins: Lacks 1 or more of the essential
amino acids
 Plant sources, such as beans
Vegetarian, Vegan & Protein
 Someone who does not eat meat, poultry, fish,
eggs or dairy products…
Foods that are a good source of protein…
Green peas, quinoa, nuts and nut butter, beans,
chickpeas, tempeh and tofu (soybeans), edamame,
leafy greens, hemp, chia seeds, seeds, seitan, and
non-dairy milk
Milk is a good source of calcium, vitamin D,
and riboflavin. Dairy products CAN be good
sources of Proteins
Foods made from milk that have little to no calcium, such as
cream cheese, cream, and butter, are not. Calcium-fortified
soymilk (soy beverage) is also part of the Dairy Group.
*Try to choose milk group choices that are:
• fat-free
• low-fat
Lactose Intolerance
the inability of adults to digest lactose, a sugar found
in milk, and to a lesser extent dairy products, causing
side effects.
Foods to avoid…
 Milk, yogurt, cheese, calcium-fortified cereals
How can they get calcium?
 Lactose-free milk, hard cheeses, dark leafy greens,
almonds
Gluten Free… Celiac Disease
 an autoimmune disorder of the small intestine that
occurs in genetically predisposed people of all
ages
 Symptoms include pain and discomfort in the
digestive tract, chronic constipation and diarrhea,
failure to thrive (in children), anemia, and fatigue
 1 in 100 people suffer from this disease.
Journal Article & Question
 Read the Seventeen article “Secret reasons you’re
struggling with your weight”.
 When finished, answer the following questions…
 What information did the article give you about the
following topics? Are any of these relevant to your
nutrition or life?
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Not enough sleep
Skipping breakfast
Portion sizes
Eating while distracted
Stress
Liquid calories
Vitamins
 Vitamins do not provide energy, but they
help with various processes and chemical
reactions in the body
 Fat-soluble vitamins: dissolve in fat
 Vitamins A, D, E, & K
 Occur in vegetable oils, liver, eggs and certain
vegetables
 Can be stored by the body in fat
Vitamins
 Water-soluble vitamins: dissolve in water
 Vitamin C and all B vitamins
 Occur in fruits, vegetables and other sources
 Can not be stored by the body, therefore it is important to
eat foods that supply them every day
 Antioxidants: Help protect healthy cells from the damage
caused by normal aging processes and certain cancers
 Vitamin C & E are most powerful antioxidants
 Blue Berries, broccoli, tomatoes, whole grains,
seeds, nuts and peanut butter
Minerals
Flax seed contains phosphorus
 Minerals do not provide energy, but they perform a
wide variety of functions within your body and are
essential for good health
 Significant amounts: Calcium, sodium, potassium,
magnesium, phosphorus, chlorine and sulfur are
need in significant amounts
 Trace amounts: Iron, fluorine, iodine, copper, and
zinc
Minerals
Calcium
Function: helps build and maintain bones & teeth
Source: milk, dark leafy greens, legumes (peas, peas, beans, lentils, soy, peanuts)
Potassium
Function: helps maintain water balance and make protein
Source: vegetables, fruits, meat, poultry and fish
Iron
Function: necessary for healthy red blood cells
Source: red meat, seafood, legumes, fortified cereals
Sodium
Function: helps maintain water balance, heart and nerve function
Source: table salt, processed foods, soy sauce
Water
 About 65% of your body weight is water
 Water does not provide energy, but is essential
for all life processes, including energy production
Water is also important because:
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Makes up a basic part of blood
Helps with waste removal
Regulates body temperature
Cushions spinal cord and joints
Water
 Females, 14-18 years old: need at least
10- 8 ounce cups of water
 Males, 14-18 years old: need at least 148 ounce cups of water
 Water can be consumed in fruits,
vegetables, juices
Water
Dehydration: a serious reduction in body’s water
content
 Symptoms: weakness, rapid breathing, a weak heart
beat
 Drinks that contain caffeine-coffee, tea and sodacontribute to the amount of water your body
excretes, so avoid these beverages
Get the Most Nutrition Out
of those Calories!!!
 Choose foods that are nutrient dense!
 Nutrient-dense foods contain lots of vitamins
and minerals relative to the number of calories
 Nutrient-dense foods are low in saturated fat, trans fat, added sugar,
and salt
Examples: lean meats, fish, poultry, & legumes
(peas, peas, beans, lentils, soy, peanuts)
ChooseMyPlate.gov
Choose My Plate is based on an individual’s
age, sex, and activity level
The overall body of evidence examined by the
2015 Dietary Guidelines Advisory Committee
identifies that a healthy dietary pattern is…
HIGHER IN…
• vegetables (without added salt or fat)
• fruits (without added sugars)
• whole grains
LOWER IN…
• low- or non-fat dairy
• red and processed
• seafood
meats
• legumes
• sugar-sweetened
• nuts
foods drinks
• refined grains
MODERATE IN…
• alcohol (among adults)
Physical activity simply means to move the body so it uses energy.
For health benefits, physical activity should be moderate to vigorous for at least
60 minutes a day.
ADULTS
18 to 64 years-- should do at least 2 hours and 30 minutes each week of aerobic physical activity
at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous
level. Being active 5 or more hours each week can provide even more health benefits. Spreading
aerobic activity out over at least 3 days a week is best. Also, each activity should be done for at
least 10 minutes at a time. Adults should also do strengthening activities, like push-ups, sit-ups and
lifting weights, at least 2 days a week.
CHILDREN AND ADOLESCENTS
6-17 years -- should do 60 minutes or more of physical activity each day. Most of the 60 minutes
should be either moderate- or vigorous intensity aerobic physical activity, and should include
vigorous-intensity physical activity at least 3 days a week. As part of their 60 or more minutes of
daily physical activity, children and adolescents should include muscle-strengthening activities, like
climbing, at least 3 days a week and bone-strengthening activities, like jumping, at least 3 days a
week.
Physical Activities
Moderate:
 walking briskly
 hiking
 gardening
 dancing
 golfing
 bicycling
 weight training
Vigorous:
 running
 swimming
 aerobics
 competitive
basketball
 walking fast
 weight lifting
Healthy Mealtimes…
 What is your favorite meal of the day?
 What type of beverages do you usually
drink with your meals?
 How much time do you spend eating
each meal?
 Who do you usually eat your meals with?
 Where do you usually eat your meals?
Reading a
Food Label
 Food Label
 Panel of nutrition information
required on all processed
foods regulated by the Food
and Drug Administration
 Nutrition Facts
 Title of information panel
that is required on processed
foods
Serving Size
 Serving Size: is the listing of food that is
considered a serving
 Provided in familiar units, such as cups or
pieces, followed by the metric amount, e.g.,
the number of grams
 Serving per container: listing of number of
servings in container or package
Calories
 Calories: number of calories in 1 serving
 Calories provide a measure of how much energy you get
from a serving of the food.
 The General Guide to Calories provides a general
reference for calories when you look at a Nutrition Facts
label. This guide is based on a 2,000 calorie diet.
Look at Fat, Cholesterol,
& Sodium per serving
 % Daily Value: Based
on 2000 calorie diet
 Eating too much fat,
saturated fat, trans fat,
cholesterol, or sodium
may increase your risk of
certain chronic diseases,
like heart disease, some
cancers, or high blood
pressure.
Daily Value
 % Daily Values
 5% or less is
LOW
 20% or more is
HIGH
Ex:
Cholesterol:
Low in < 5% DV
High in > 20% DV
Fiber, Vitamins, & Minerals
Dietary Fiber: Aim for
25g/day
Vitamins and Minerals:
Aim for 100% of DV
through a wide
variety of foods
Sodium = no more than
2,400 mg per day
Food Labels
 Ingredients listing: list of ingredients in a
food.
 The ingredients are listed in order of
quantity in food, the most to least.
 Food additives: substances intentionally
added to food
 Enriched food: nutrients lost during
processing are added back into food
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Most refined grains are enriched. This means certain B vitamins (thiamin,
riboflavin, niacin, folic acid) and iron are added back after processing.
Fiber is not added back to enriched grains.
Food Labels:
Nutrient and Health Claims
 …Free
 Fat free: contains less than 0.5 g fat
 Sugar free: contains less than 0.5 g sugars
 Low in…
 Low in calories: contains less than 40 calories
 Low in sodium: contains less than 140 mg of sodium
 Sodium = no more than 2,400 mg per day
 Low in Fat: contains less than 3 grams of fat per serving
 High in…
 High in Vitamin C: one serving provides 20% or more of the DV of
vitamin C
Food Labels:
Nutrient and Health Claims
 Light
 Contains 50% less fat or at least 1/3 fewer calories
than regular version of product
 Excellent source of…
 Excellent source of calcium: one serving provides
20% or more of the DV for calcium
 May reduce your risk of heart disease
 Can appear on fiber containing grain products,
fruits, and vegetables that are also low in saturated
fats and cholesterol
Food Labels Wks
 # 5 Page 222
 “low fat” contain 3 grams
or less of fat per serving
 # 8 Page 203-204 &
207
 Sodium = no more than
2,400 mg per day (compare
with your product type…?)
Cholesterol:
 Low in < 5% DV
 High in > 20% DV
Handle Food Safely
 Prevent food-borne illnesses by following these
steps
 Keep your hands and surfaces that come in contact with
food clean
 Separate raw and cooked foods while preparing or
storing them
 Cook meat, poultry, and fish to safe internal
temperatures
 If food is perishable, chill it right away
 Thaw foods in the refrigerator, not on the counter
Using the Food Guidelines:
For Each Meal…
 Breakfast: choose whole-grain cereals, fiber, protein, yogurt,
eggs.
Limit sugar/salt --pastries and bacon
 Lunch: focus on whole grains, proteins, whole fruit, and
whole vegetables. Use mustard or ketchup instead of mayo.
Try low-fat cheese on pizza. Limit processed meats.
 Dinner: Trim excess fat from meats. Instead of fried meats or
fish, try them grilled. Choose low-fat dressing, Limit
processed foods
Using the Food Guidelines:
Snacks
 Choose foods with high nutrient density
 Try satisfying your sweet tooth with fruit
instead of cookies
 Make a whole-grain bagel, not a donut
your after-school treat
 When you go to the movies, choose
unbuttered popcorn
 Try whole/clean snacks, not processed
snacks
Using the Food Guidelines:
Eating Out
 Substitute water or milk, for fruit juice, sodas & shakes
 Select the salad bar or broth-based soups in place of
fries or onion rings, but go easy on the dressings,
cheese, bacon bits, and croutons
 Choose a items that are grilled, steamed or broiled;
not fried
 Ask your server to put half of your meal in a to-go
container at the beginning of your meal
Journal Questions
 Read the Current Health 2 article “The Truth
about Weight”.
 Answer the following questions in your
journal…
 Is obesity a problem for individuals or
society? Why? (Use information from the
article to support your answer.)
 Besides physical health, what other effects
can obesity have on a person’s life? How
can someone deal with those things in a
healthy way?
How Much Do I Need???
 Amounts of essential
nutrients varies for all
humans
 Our needs are based on:
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Age
Sex
Growth Status
Body Size
Genetic Traits
Presence of Condition
 Examples
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Pregnancy
Breast feeding
Illnesses
Drug Use
Exposure of
Environmental
Contaminants
Malnutrition and Diseases
 Means poor nutrition
 Improper, insufficient
or over-nutrition
 Lack of sufficient
nutrients to maintain
healthy body
functions
 Lack of calories,
protein, vitamins, or
trace minerals
What are some health risks
associated with a poor diet?
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Cancer
Heart Disease
Obesity
Diabetes & Hypoglycemia
Osteoporosis
Diet & Cancer
 To reduce the risk of developing cancer,
practice the following dietary guidelines:
 Avoid Obesity
 Eat several servings and a variety of fruits and
vegetables each day
 Eat fiber-rich foods, such as whole grain cereals,
legumes, vegetables and fruits
 Limit saturated fat intake
 Limit consumption of foods that are smoked or
salted
 Do not drink alcohol as a teenager
Diet & Cardiovascular Disease
 Limit saturated fat intake and foods high
in cholesterol
 Increase your intake of foods and drinks
that contain antioxidants
 Limit your intake of sodium
 Body only needs 2,400 mg/day
Diet & Obesity
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Body weight that is 20 percent or more than
desirable body weight
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Availability of inexpensive, energy dense, and
nutrient poor foods has contributed to the rising
numbers of obese children, teenagers and adults
Problems associated with obesity:
1. skeletal problems
2. increase in heart rate and blood pressure
3. increased risk of developing cardiovascular
diseases, diabetes, and certain types of cancer
Diabetes
 Diabetes: a disease
in which the body
produces little or no
insulin
 Insulin: a hormone
that regulates the
blood sugar level.
 Type 1: Insulin
dependent, usually
affects younger people
 Type 2: Non-insulin
dependent, usually
affects older people,
treated with diet and
exercise
 Symptoms: feeling unwell,
tired, excessive thirst,
frequent urination
Hypoglycemia
 a condition in which the pancreas produces too much
insulin, causing the blood sugar level to be low
 Not from diet & exercise. A person is born with this
condition (genetic).
Symptoms:
• Double Vision or blurry vision
• Fast or pounding heartbeat
• Feeling cranky or acting aggressive
• Feeling nervous
• Headache
• Hunger
• Shaking or trembling
• Sleeping trouble
• Sweating
• Tingling or numbness of the skin
• Tiredness or weakness
• Unclear thinking
Diet & Osteoporosis
 Osteoporosis:
a decrease in the bone
density
 Females are 10x more
likely to have severe
osteoporosis than are
men
 Deficiency in calcium,
increases the risk for
osteoporosis
Nutrition & your health
 Think of your body as a machine
 Lifestyle exerts the strongest overall
influence on health and longevity
 Behaviors that constitute our lifestyle: diet,
smoking, illicit drugs, excessive drinking, level of
physical activity, psychological stress and sleep
 WE CAN CONTROL ALL OF THE ABOVE
Journal –
read
“Reasons Struggling with Weight”
What does the Article Give Advice/Info on About…?
1.
2.
3.
4.
5.
Liquid Calories…?
Stress…?
Portion Sizes…?
Coping with Emotions…?
Skipping Breakfast…?
Media influences on
our food choices
How does the media influence your
food choices? What types of
advertisements do they use to
persuade you to buy their products?
How many logos do you
know?
Fill in the ________.
1. “I’m _____ it.”
2. “Melt in your ____ not in your ______.”
3. “Does a ____ ______. ”
4. “We do ______ right”
5. “Better ______ better pizza”
6. “Think _____ the bun.”
7. “ Kids_________, mother ______.”
8. “Betcha you can’t eat just ____”
9. “Make _____ Yours”
10.“Not to heavy, not to lite, its just
______.”
Fill in the BLANK
1. “I’m Lovin’ it”
-McDonalds
2. “Melt in your Mouth not in your Hand”
-M and M’s
3. “Does a Body Good”
-Milk
4. “We do Chicken right”
-KFC
5. “Better Ingredients better pizza”
-Papa Johns
6. “Think Outside the bun”
-Taco Bell
7. “ Kids Tested, mother Approved”
-KIXX
8. “Betcha you can’t eat just One”
-Lays
9. “Make Herr’s Yours”
-Herr’s Potato Chips
10. “Not to heavy, not to lite, its just Right”
-Kellogg’s