Download Lifetime Health - health and physical education

Quick Quiz Which of these statements are always true?
Which are sometimes true? Which are always false?
Foods that are high in calories are unhealthy.
You should avoid foods with sugars in them.
You should avoid fats in your diet.
Vegetarian diets are low in protein.
Snacking is bad for you.
For each of your responses, explain why you gave
the answer you did.
Switch to QuickTake version of the quiz.
Section 1 Carbohydrates, Fats, and
Proteins
Bellringer
• What does the phrase “You are what you eat” mean
to you?
• After scoring your Rate My Diet does this hold true
to your diet? In what ways can you see/make your
eating patterns improve? Provide at least 3
examples of each.
Section 1 Carbohydrates, Fats, and
Proteins
Key Ideas
• Name the six classes of nutrients.
• Identify the functions and food sources of
carbohydrates, proteins, and fats.
• Describe the need for enough fiber in your diet.
• Identify one health disorder linked to high levels of
saturated fats in the diet.
• Describe how diet can influence health.
Section 1 Carbohydrates, Fats, and
Proteins
What is Nutrition?
• Nutrition is the science or study of food and the ways
the body uses food.
• Nutrients are substances in food that provide energy
or help form body tissues and are necessary for life
and growth.
Fuel for Your Body
• When your body uses the nutrients in foods, a series
of chemical reactions occurs inside your cells. As a
result, energy is released.
• Metabolism is the chemical process by which your
body breaks down food to release this energy.
• Metabolism also involves the use of this energy for
growth and repair of body tissue.
Section 1 Carbohydrates, Fats, and
Proteins
What is Nutrition?
• Six Classes of Nutrients
1. Carbohydrates
2. Fats
3. Proteins
4. Vitamins
5. Minerals
6. Water
• A Balanced Diet To be healthy, you need the right
amount of nutrients from each class.
Section 1 Carbohydrates, Fats, and
Proteins
Types of Nutrients
Click below to watch the Visual Concept.
Visual Concept
Section 1 Carbohydrates, Fats, and
Proteins
What is Nutrition?
• Carbohydrates are energy-giving nutrients that
include sugars, starches, and fiber.
• Fats are the main form of energy storage in the body.
• Proteins are made of amino acids, which build and
repair structures and regulate processes in the body.
Section 1 Carbohydrates, Fats, and
Proteins
Carbohydrates
• Carbohydrates are energy-giving nutrients that
include sugars, starches, and fiber.
• Sugars are the simplest form of carbohydrates.
• Starches are more complex carbohydrates that can
be broken down into sugars.
• Glycogen is a form of carbohydrate your body uses
for short-term energy storage.
• Fiber is a complex carbohydrate that provides little
energy and cannot be digested. However, fiber is
important to keep your digestive system healthy.
Section 1 Carbohydrates, Fats, and
Proteins
Carbohydrates
Section 1 Carbohydrates, Fats, and
Proteins
Fats
• Fats are the body’s main form of long-term energy
storage.
• Fats are large molecules made up of fatty acids and
glycerol.
• Fatty acids are long chains of carbon atoms
attached to hydrogen atoms.
• Fats are classified by the types of fatty acids they
contain.
Section 1 Carbohydrates, Fats, and
Proteins
Fats
• Saturated fats contain saturated fatty acids.
• A fatty acid is saturated when every carbon atom is
bonded to as many hydrogen atoms as possible.
• Saturated fats are usually solid at room temperature.
They come from foods such as meat and milk.
• Eating too many saturated fats can lead to weight
gain, high cholesterol levels, and an increased risk of
heart disease.
Section 1 Carbohydrates, Fats, and
Proteins
Fats
• Unsaturated fats contain unsaturated fatty acids.
• A fatty acid is unsaturated when the carbon atoms are
not bonded to as many hydrogen atoms as possible.
• Saturated fats are usually liquid at room temperature.
They come from foods such as oils and fish.
Section 1 Carbohydrates, Fats, and
Proteins
Fats
• Cholesterol is another type of lipid found in all
human and animal tissues.
• Your body makes cholesterol. You also get cholesterol
from foods such as meat, eggs, and dairy products.
• Cholesterol is necessary for certain essential
functions in the body.
• Too much of certain types of cholesterol in your diet
can cause deposits on blood vessel walls, increasing
the risk of heart attack.
Section 1 Carbohydrates, Fats, and
Proteins
Proteins
• Proteins are made of amino acids, which are used in
building and repairing structures in the body.
• Proteins are also needed for hormones, enzymes,
and other essential molecules.
• Essential amino acids are nine amino acids that the
body cannot produce on its own.
• Complete proteins are dietary proteins that contain
all the essential amino acids.
• Incomplete proteins do not contain all the essential
amino acids.
Amino Acids
• Proteins are long chains of smaller “links” that are
bound together chemically.
• These smaller substances are known as amino
acids.
Essential Amino Acids
The nine amino acids that the body cannot
manufacture are called essential amino acids.
Complete and Incomplete Proteins
• Protein from animal sources is complete protein.
• It contains all nine essential amino acids.
• Most protein from plant sources is incomplete
protein.
• It lacks one or more of the essential amino acids.
Section 2 Vitamins, Minerals, and
Water
Key Ideas
• Describe the function and food sources of seven
vitamins.
• Describe the function and food sources of seven
minerals.
• Identify the importance of drinking enough water
every day.
• Name two ways to increase your calcium intake.
Section 2 Vitamins, Minerals, and
Water
Vitamins
• Vitamins are carbon-containing nutrients that are
needed in small amounts to maintain health and
allow growth.
• Fat-soluble vitamins dissolve in fat. As a result,
they can be stored in fat tissue and remain in the
body for a long time.
• Water-soluble vitamins dissolve in water. They are
not stored in the body very well.
Section 2 Vitamins, Minerals, and
Water
Section 2 Vitamins, Minerals, and
Water
Section 2 Vitamins, Minerals, and
Water
Minerals
• Minerals are chemical elements that are essential in
small amounts to maintain good health.
• Nutrient deficiency is the state of not having
enough of a nutrient to maintain good health.
• Most of us eat more sodium than is healthy.
• Most teens do not eat enough calcium. Calcium is
found in green, leafy vegetables and in calciumfortified foods.
• Iron-deficiency is a worldwide problem that causes
anemia. Red meats are rich in iron.
Section 2 Vitamins, Minerals, and
Water
Section 2 Vitamins, Minerals, and
Water
Water
• About 60 percent of your body is water.
• Water is essential for almost every function that
keeps you alive.
• The amount you need daily is affected by your diet,
your activity level, and by how hot and humid the
weather is.
• Mild dehydration can interfere with mental and
physical performance.
• Severe dehydration can have very serious
consequences, including death.
Water and Homeostasis
• Homeostasis is the process of maintaining a steady
state inside your body.
• When you become overheated, your body excretes
perspiration, which cools your body. Thus, water
regulates body temperature.
• Water contains dissolved substances called
electrolytes that regulate many processes in your
cells.
• Every day, you need at least ten 8-ounce cups of
water if you are a female 14 to 18 years old.
• Males in the same age group need 14 cups of water
per day.
• Dehydration is a serious reduction in the body’s
water content.
• Symptoms of dehydration can include weakness,
rapid breathing, and a weak heartbeat.
Water Versus Sports Drinks
• A sports drink is not necessary if you exercise for 60
minutes or less.
• If you exercise longer, a sports drink that contains
carbohydrates may be beneficial.
• Sports drinks with electrolytes are not necessary
unless you exercise for 5 hours or more.
Section 3 Meeting Your Nutritional
Needs
Bellringer
• Plan a dinner menu based on your favorite meal.
Then use what you now know about nutrition to
improve the nutritional value of your meal.
Section 3 Meeting Your Nutritional
Needs
Key Ideas
• Describe what the Recommended Daily Allowances
(RDAs) are.
• Analyze the nutritional value of a food by using the
information on the food label.
• Identify the purpose of the MyPyramid food
guidance system, and identify foods from each of its
food groups.
• Summarize the Dietary Guidelines for Americans.
• Determine whether your daily diet meets the
MyPyramid recommendations.
Section 3 Meeting Your Nutritional
Needs
How Much of Each Nutrient?
• Recommended Dietary Allowances (RDAs) are the
recommended nutrient intakes that will meet the
needs of most healthy people.
• RDAs are guidelines, not exact requirements.
Section 3 Meeting Your Nutritional
Needs
Food Labels: The Nutrition Facts
• Serving Size Nutrition labels show the size of a
single serving. All other values on the label are in
reference to this serving size.
• Calories Nutrition labels list total Calories, the
Calories from fat, and the Calories from saturated fat.
Section 3 Meeting Your Nutritional
Needs
Food Labels: The Nutrition Facts
• Daily Values (DVs) are recommended daily amounts
of nutrients.
• The percentage DV tells the amount of the nutrient in
a serving relative to the total recommended daily
amount for a 2000-Calorie diet.
Section 3 Meeting Your Nutritional
Needs
Other Terms on Food Labels
• Food labels list ingredients in order of weight.
• Food labels also typically list the amount of
cholesterol, sugars, sodium, and protein per serving.
Section 3 Meeting Your Nutritional
Needs
MyPyramid: Steps to a Healthier You
• The MyPyramid food guidance system is a tool that
can help you choose what to eat and how much to
eat every day.
• The amount of food from each group that a person
needs each day depends on the person's age, sex,
and level of physical activity.
Section 3 Meeting Your Nutritional
Needs
Using the Food Guidelines
Meals
• You should try to vary your diet at each meal.
• Breakfast Don’t skip breakfast. Choose whole-grain
cereals, low-fat milk or yogurt, and fruit. Limit
pastries, eggs, and bacon.
• Lunch Focus on whole grains, fruits, and
vegetables. Use mustard or ketchup instead of
mayonnaise. Try low-fat cheese on pizza.
• Dinner Trim excess fat from meats. Instead of fried
meats or fish, try them grilled. Choose low-fat
dressings, and limit butter.
Using the Food Guidelines
Snacks
• Try satisfying your sweet tooth with fruit instead
of cookies.
• Make a whole-wheat bagel, not a donut, your
after-school treat.
• When you go to the movies, choose unbuttered
popcorn.
Using the Food Guidelines
Eating Out
Follow these tips.
• Substitute low-fat milk, water, or fruit juice for
shakes and soft drinks.
• Select the salad bar in place of fries or onion
rings. But go easy on dressings, cheese, bacon
bits, and croutons.
• Choose a grilled chicken sandwich instead of a
burger.
Section 3 Meeting Your Nutritional
Needs
Dietary Guidelines for Americans
• The Dietary Guidelines for Americans are a set of
recommendations designed to improve the diets and
health of Americans.
• These guidelines focus on helping Americans get
more nutrients in few Calories, improve the balance
between the amount of food that they eat and the
amount of exercise that they get, and limit dietary
items that may contribute to disease.
Section 3 Meeting Your Nutritional
Needs
Dietary Guidelines for Americans
• More Nutrients, Fewer Calories
• The guidelines encourage the consumption of foods that
are rich in nutrients but low in Calories.
• Such foods include fruits, vegetables, whole grains, and
low-fat milk products.
• Balancing Food and Physical Activity
• Regular exercise balances the energy that you take in
from food with the energy that your body uses each day.
• The guidelines recommend that teens get 60 minutes of
exercise every day.
Section 3 Meeting Your Nutritional
Needs
Dietary Guidelines for Americans
• Limiting Certain Types of Nutrients
• The guidelines recommend low intakes of
saturated fat, trans fat, cholesterol, and added
sugars.
• Salt should be limited, too.
Section 4 Choosing a Healthful Diet
Bellringer
• List junk food items that you like to eat. What
healthier foods could you substitute for these foods?
Section 4 Choosing a Healthful Diet
Key Ideas
• Identify why certain foods are called junk foods.
• Describe examples of healthful snacks.
• Compare the dietary needs of infants, children,
teenagers, and adults.
• Describe the special dietary needs of athletes,
pregnant women, and people who are ill.
• Identify reasons why vegetarians need to carefully
plan their diet.
• Identify ways to reduce saturated fat, sugar, and salt
in your diet.
Section 4 Choosing a Healthful Diet
Simple Steps to a More Healthful Diet
• Nutrient density is a measure of the nutrients in a
food compared with the energy the food provides.
• Food with low nutrient density is sometimes called
junk food.
• Eating junk food occasionally is OK, but you should
always aim for variety, balance, and moderation.
• You can make up for the nutrients missing in junk
food by eating healthier foods at other times of the
day.
Section 4 Choosing a Healthful Diet
Simple Steps to a More Healthful Diet
• Food prepared at home often has less fat and
sodium than food from fast-food restaurants.
• Eating snacks can be healthy if you choose to snack
on healthier foods.
• If you do eat low-nutrient snacks, make sure to
balance them out with healthy meals.
Section 4 Choosing a Healthful Diet
Nutrition Throughout Life
• During the teen years, the body grows and changes
rapidly.
• As a general rule, the more active you are, the more
Calories and nutrients your body needs to grow and
be healthy.
Section 4 Choosing a Healthful Diet
Nutrition Throughout Life
• Teens should make sure to meet nutrient needs
without exceeding energy needs.
• Because adults grow less and are less active than
teens, they need fewer Calories per day. Adults must
still make sure their nutrient needs are met.
Section 4 Choosing a Healthful Diet
Special Dietary Needs
• Athletes must drink lots of fluids and avoid
dehydration.
• Athletes need a diet high in carbohydrates for extra
energy.
• Most athletes do not need extra protein in their diets.
Section 4 Choosing a Healthful Diet
Special Dietary Needs
• Athletes do not need dietary supplements to improve
performance. In fact, these supplements can be
dangerous.
• If you take a dietary supplement, do not exceed the
Tolerable Upper Intake Limit for any nutrient.
Section 4 Choosing a Healthful Diet
Choosing a Vegetarian Diet
• A vegetarian diet is one in which few or no animal
products are eaten.
• Vegans are vegetarians that eat no animal products
in any form.
• Most vegetarians get all the proteins they need from
the small amounts of animal products they eat.
• Vegans must eat from a variety of plant sources to
get all the essential amino acids and other important
nutrients.
Daily Protein Intake
Nutritionists recommend that 10 to 35 percent of your
calories come from proteins.
Proteins for Vegetarians
People who don’t eat meat can combine two or more
plant protein sources that, taken together, provide all
the essential amino acids.
Vocabulary
nutrient
A substance in foods that the body needs to
regulate bodily functions, promote growth, repair
body tissues, and obtain energy.
metabolism
The chemical process by which the body breaks
down food to release energy.
calorie
Unit for the amount of energy released when
nutrients are broken down.
carbohydrate
A nutrient made of carbon, hydrogen, and
oxygen and that supplies energy.
fiber
A way of dealing with an uncomfortable or
unbearable feeling or situation.
Vocabulary
fat
unsaturated fat
saturated fat
cholesterol
A nutrient made of carbon, hydrogen, and
oxygen; supplies energy, forms cells, maintains
body temperature, and protects nerves.
A fat with at least one unsaturated bond in a
place where hydrogen can be added to the
molecule.
A fat that has all the hydrogen the carbon atoms
can hold. A fat that has all the hydrogen the
carbon atoms can hold.
A waxy, fatlike substance that is found only in
animal products.
Vocabulary
trans fat
The type of fat produced when manufacturers
add hydrogen to the fat molecules in vegetable
oils.
protein
A nutrient that contains nitrogen as well as
carbon, hydrogen, and oxygen; needed for the
growth and repair of body tissues.
amino acid
Small units that are bound together
chemically to form proteins.