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Chapter 5
Nutrition and
Your Health
Lesson 1: Food in Your Life.
Why Do You Eat?
Nutrients-substances in
food that your body needs to
function properly to grow, to
repair itself, and to supply you
with energy.
Eating habits stem from:
-physical need for food, and
-psychological desire for food.
Learning to recognize the
difference between the two will
help you make more healthful
food choices.
Your Body’s Physical
Need for Food.
Most basic reason for eating is
physical.
Hunger-natural drive (inborn
response) that protects you from
starvation.
Your Mind’s Desire for
Food
Appetite-a desire, rather than a
need to eat. Appetite is a learned
response.
Number of environmental factors
that influence your food choices:
1. Culture-your surroundings,
your ethnic background,
religious beliefs.
2. Family and Friends-as a child
most influence came from
family. Now most from
friends.
3. Advertising-many people
believe everything that they hear on
TV or read in a newspaper. Millions
of dollars are spent on powerful
persuasion.
4. Time and Money-today’s busy
lifestyles cause people to want
something that they can cook and
eat quickly.
5. Emotions-boredom, stress,
depression. Eat or not able to eat
when you are upset.
YOUR EATING HABITS
Eating is linked to six out of ten
leading causes of death in the
United States, including heart
disease, stroke, and cancer.
WHY???
Many people are
unable to distinguish
between appetite and
hunger. They eat past
the point of being full.
Nutrition Throughout
Your Life
Nutrition-the process by which the
body takes in and uses food.
Good Nutrition:
-have energy
-stay mentally alert
-feel and look your best
-prevent chronic diseases
(heart disease, cancer, diabetes,
strokes)
Lesson 2: Nutrients:
Carbohydrates,
Proteins, and Fats
Carbohydrates-starches and
sugars found in food. Body’s
preferred source of energy. 55-65%
of daily calories should come from
carbohydrates. (4 calories per gram)
Two Types:
-Simple carbohydrates-”sugars”
-Complex carbohydrates-”starches”
Fiber-found in the tough, stringy
part of vegetables, fruits, and other
grains. Special form of complex
carbohydrates. Helps moves waste
through the digestive system.
Protein-materials that help build
and maintain body tissues. (4
calories per gram)
Two types:
-complete protein-contain all
amino acids that body needs.
-incomplete protein-lacks some
of the essential amino acids.
Fats-a type of lipid that does not
dissolve in water. ( 9 calories per
gram)
Two types:
-Saturated-holds all the hydrogen
atoms it can. Usually solid at room
temperature. High intakes associated
with the risk of heart disease.
-Unsaturated-missing one or more
pairs of hydrogen atoms. Usually a
liquid at room temperature.
Associated with reduced risk of heart
disease.
Role of Fats
-carry vitamins into your blood
-add flavor to food
-satisfy hunger
Body Fat
-cushions/protects vital organs
-insulates your body
Lesson 3:
Nutrients:
Vitamins, Minerals
and Water
Vitamins-compounds that help
regulate many vital body processes,
including the digestion, absorption,
and metabolism of other nutrients.
“Micronutrients”-needed in small
amounts.
Two Kinds of Vitamins
Water soluble-dissolve in water.
(Vitamins C, B)
Fat Soluble-absorbed and
transported by fat.
(Vitamins, A,D,E, K)
Excess buildup of these vitamins
can have a damaging effect on body.
Example of Vitamins
Vitamin C-protects against infection
Vitamin D-use of calcium
Vitamin K-essential for blood
clotting
Minerals
Inorganic substances that the
body CANNOT manufacture
but that act as catalysts,
regulating many vital body
processes.
Important Minerals for
Teens
Iron-essential for hemoglobin in
blood
Calcium-helps develop and
maintain bone structure,
muscle contraction, and blood
clotting
Sodium, Chloride, Potassium
“electrolytes”-become
electrically charged when in
a solution
Water
MOST IMPORTANT NUTRIENT
Makes up greatest percentage of
body.
Regulator, Lubricates joints and
membranes. Swallow and digest
food. Eliminates waste.
Prevents overheating.
Lesson 4: Guidelines for
a Healthy Eating Style
Recommended Dietary
Allowances (RDA)
“Amount of nutrients that will
prevent deficiencies and excess
in most healthy people.”
Dietary Guidelines
for Americans
1. Eat a variety of food.
Food Guide Pyramid-graphic tool for
expressing the dietary guidelines.
2. Balance Food with Physical
Activity
-Get rid of sedentary lifestyle.
-Control body fat, not necessarily
weight.
-All calories add up, no matter
what their source.
3. Choose plenty of grain,
produce, vegetables, and fruit.
4. Choose an eating style low in
fat, saturated fat, and cholesterol.
5. Choose an eating style
moderate in sugars.
6. Choose an eating style
moderate in salt and sodium.
Develop a healthful
eating pattern.
-Variety
-Moderation
-Balance
Lesson 5: Being a Smart
Food Consumer
Nutritional Facts Panel found on
almost all food packages can help
you judge whether or not a
product will meet your nutritional
needs.
Nutrition label
Nutrition Label Contains:
-serving size
-servings per container
-calories per serving and
calories from fat
-percentage of Daily Value
of nutrients
Almost all foods MUST have an
“Ingredient List”-list of
ingredients in the product. Listed
by weight in descending order.
Ingredient in
greatest amount
listed first.
Food Additives-substances
added to food intentionally
to produce a desired effect.
Add nutrients, give flavor,
maintain texture, give color,
lengthen storage live.
Enriched-food in
which nutrients that
were lost in
processing have been
added back.
Fortificationaddition of nutrients
that are NOT
normally present.
Other Nutritional Terms:
1. Healthy-food is low in fat and
saturated fat and contains limited
amounts of sodium and cholesterol.
2. Lite-calories have been reduced.
3. Less-product contains 25% less
of a nutrient or calories of a
comparable food.
4. Free-product contains no amount or
slight amount of fat, cholesterol, sodium,
sugar, and/or calories.
5. Fresh-food is raw, unprocessed
contains no preservatives.
6. Natural-meat and poultry only. Food
is minimally processed with no artificial
or synthetic ingredients.
Open Dating
Expiration Date: last date you should
USE the product.
Freshness Date: last date a food is
THOUGHT to be fresh.
Pack Date: the date on which the
product was PACKAGED.
Sell Date: last date the product should be
sold
Unit Pricing
Strategy for recognizing the
relative cost of a product based
on the cost of a standard unit
such as an ounce or gram.
Ex. 8 oz. Can for $.88 vs. 12 oz.
Can for $1.07.