Download Lesson 22 Nutrition During the Teen Years

Warm-up

List six foods you eat most often for
meals or snacks. Why do you eat
these foods? Is your choice based
upon healthiness? Taste?
Convenience?
Nutrition During the Teen Years
Lesson 22
Objectives





Demonstrated the ability to find health
information through technology
Explain the relationship between nutrition,
quality of life and disease
Evaluate various influences on food choices
Explain the immediate and long term
benefits of proper nutrition
Examine personal nutritional habits and
develop an improvement plan based on
personal needs
Terms



Nutrition: the process by which the body
takes in and uses food
Calories: the units of heat that measure
the energy used by the body and the
energy that foods supply to the body
Nutrients: substances in food that your
body needs to grow, to repair itself, and to
supply you with energy
What influences your food choices?

Hunger: a natural physical drive that
protects you from starvation

Unlearned, inborn response
Appetite: a desire, rather than a
need, to eat
 Emotions
 Environment

Food and Emotions




Sometimes people eat to meet emotional
needs
Using food to relieve boredom or stress can
result in overeating and unhealthful weight
gain
However, losing interest in food because of
stress or sadness could cause you to
deprive yourself of needed nutrients
Recognizing when your food choices are
being guided by emotions will help you to
break yourself of those habits
Food and Your Environment

Family, friends and peers all influence your food choices



Eating habits were formed as you were growing up, eating foods
prepared by parents and guardians
Friends and peers can encourage you to try new foods you may
not have been exposed to growing up
Culture

Many cultures have food associated with them



Convenience/Cost




Mexican-American households may eat a lot of corn, beans and
tortillas
Italian-American households may eat a lot of pasta and tomato
sauce products
Busy people may rely on foods that cook quickly
Poor people often buy whatever food is the cheapest
(unfortunately that usually relates to poor nutrition)
Limited by your region
Advertising


Advertisers spend millions each year trying to influence your
decisions
Making informed decision can help you to enjoy a more
balanced diet
Good Nutrition Throughout Life

Good nutrition is essential for health
throughout your life, but especially
during adolescence


One of the fastest periods of growth
you’ll experience
Good nutrition lowers your risks of
developing many life-threatening
conditions as you get older
Nutrients

To survive the human body needs nutrients,
classified into the following six categories:








Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
Each nutrient plays a unique role in the
functioning and growth of your body
Essential to overall health and wellness
Carbohydrates
Starches and sugars present in foods
 Made up of carbon, oxygen, and
hydrogen
 Body’s preferred source of energy



4 calories per gram
Classified as simple or complex

55-60% of calories should come from
carbohydrates, mainly complex carbs
Simple vs Complex Carbs

Simple carbs



Sugars such as fructose and lactose
Found in fruit and milk (respectively)
Occurs naturally in many plants



Sugarcane, sugar beets
Refined to make table sugar
Complex carbs



Starches
Found in whole grains, seeds, nuts, legumes
and tubers
Body must break down complex carbs into
simple carbohydrates before it uses them for
energy
The Role of Carbohydrates


Body converts all carbs to glucose, a
simple sugar that is the body’s main source
of energy
Glucose not used right away is stored in
the liver and muscles as glycogen


Glycogen can then be converted to glucose
when your body needs the energy
If you take in too much carbohydrates and
your body can’t use them right away or
store them as glycogen, the body will
convert them to fat
Fiber




Indigestible complex carbohydrate
Found in tough, stringy parts of
vegetables, fruits and whole grains
can’t be digested, but helps move waste
through the digestive system, helping to
prevent intestinal problems
Eat 20-35 grams of fiber every day


Fruits and vegetables with edible stems
Whole grain products



Bran cereals
Oatmeal
Brown rice
Proteins



Nutrients that help build and maintain body
cells and tissues
Made up of long chains of amino acids
Your body manufactures all but 9 of the 20
amino acids that make up proteins



“Essential amino acids”
Must get them from your diet
Classified as complete and incomplete
programs
Complete vs Incomplete Proteins

Complete proteins


Contain adequate amounts of all 9 essential
amino acids
Contained in animal products



Incomplete proteins



Fish, meat, poultry, milk, eggs, cheese, yogurt
many soybean products also contain complete proteins
Lack one or more of the essential amino acids
Included in beans, peas, nuts, and whole grains
Consuming a combination of incomplete
proteins is equivalent to consuming a
complete protein

Don’t have to be eaten at the same time, just
must be consumed over the course of the day
The Role of Proteins



During periods of rapid growth (infancy, childhood,
adolescence, pregnancy) the body builds new cells
and tissues from the amino acids in proteins
Throughout life your body replaces damaged cells
by making new ones from protein
Protein is used to make enzymes, hormones and
antibodies




Proteins supply the body with energy



Enzymes control the rate of chemical reactions in your
cells
Hormones regulate the activities of different cells
Antibodies help identify and destroy disease-causing
organisms
4 calories per gram
Not the main source of energy
Excess protein will be converted to body fat
Fats

Fats are a type of lipid





Fatty substance that does not dissolve in water
Provide twice the energy of carbs and proteins– 9
calories per gram
Fats are made up of fatty acids, molecules made
of long chains of carbon atoms, with pairs of
hydrogen atoms and single oxygen atoms
attached
Fatty acids that the body needs, but can’t
produce, are called essential fatty acids
Depending on chemical composition, fatty acids
are classified as either saturated or unsaturated

Most are a mixture of these two types
Saturated vs Unsaturated Fatty Acids

Saturated fats






Holds all the hydrogen atoms it can
Usually solid at room temperature
Found in animal fats and tropical oils
Fats in beef, pork, egg yolks and dairy foods are higher in
saturated fatty acids than those in chicken and fish
High intake of saturated fats is associated with an
increased risk of heart disease
Unsaturated fats




Have at least one unsaturated bond– a place where
hydrogen can be added to the molecule
Usually liquids at room temperature
Most vegetable fats: olive, canola, soybean, corn, and
cottonseed oils
Unsaturated fats have been associated with a reduced
risk of heart disease
The Role of Fats






Concentrated form of energy
Transport vitamins A, D, E, and K in your
blood
Add flavor and texture to food
Take longer to digest than carbohydrates or
proteins so they satisfy hunger longer than
other nutrients
Fats should make up no more than 20-30%
of your total daily calorie intake
Foods high in fats tend to be high in
calories, another reason to limit your fat
intake
Cholesterol


Waxy lipid-like substance that circulates in the
blood
Manufactured by the body





Excess blood cholesterol is deposited in arteries,
increasing the risk of heart disease
High cholesterol can be hereditary
Cholesterol levels tend to risk with age
You can reduce your risk of heart disease by
eating a diet low in saturated fats and cholesterol



Used to make cell membranes, nerve tissue, and to
produce many hormones, vitamin D, and bile
High intake of saturated fats is linked to increased
cholesterol production
Found only in animal products such as egg yolks,
meats and high-fat milk products
Losing excess weight can lower cholesterol levels
Vitamins


Compounds that help regulate many vital
body processes, including digestion,
absorption, and metabolism of other
nutrients
Classified as water soluble or fat soluble

Water soluble vitamins dissolve in water and
pass easily into the blood during digestion


Body doesn’t store these vitamins so you need to
replenish them regularly
Fat soluble vitamins are absorbed, stored and
transported in fat


Body stores these in fatty tissue, liver, and kidneys
Excess build up of these vitamins can be toxic
Figure 5.1 pg 119
Water Soluble Vitamins
Figure 5.2 pg 120
Fat Soluble Vitamins
Minerals

Substances that the body cannot
manufacture but that are needed for
forming healthy bones and teeth and
for regulating many vital body
processes
Figure 5.3 pg 120
Some Important Minerals
Water






Vital to every body function
Transports other nutrients to and carries wastes
from your cells
Lubricates joints and mucous membranes
Enables you to swallow and digest foods, absorb
other nutrients and eliminate wastes
Helps maintain body temperature through
sweating
Drink at least 8 cups of water a day to maintain
health



Plain water, milk, juice
Also found in fruits and vegetables
Beverages containing caffeine cause you to lose
water through increased urination