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Chapter 5
Nutrition and Your Health
Why Do you Eat?
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Nutrients- substances in food that your body
needs to function properly to grow, to repair
itself, and to supply you with energy.
Hunger- is a natural drive that protects you
from starvation.
Appetite is a desire, rather than a need, to
eat.
Nutrition- is the process by which the body
takes in and uses food.
Shaping your Appetite
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Your environment:
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Your food choices reflect the culture you live in, ethnic
background and religious beliefs.
Your family and friends greatly influence the choices that
you make regarding food decisions and preferences.
Food ads are everywhere in the media.
Advertising is created to make you aware of certain foods
and, perhaps, to sell you on their benefits.
Cost, convenience, and food safety can be a huge
determining factor in food choices. All relating to time and
money.
Shaping your Appetite
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Your emotions:
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Emotions are another factor that affects eating
habits.
Eating when bored
Feeling stressed, frustrated, or depressed
Not eating when you are upset or bored
Vitamins
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Vitamins- are compounds that help regulate many vital body
processes, including digestion, absorption, and metabolism of the other
nutrients.
Of the 13 vitamins that play a key role in good nutrition, only 1; Vitamin
D is produced in the body.
Others are derived from food
Water- Soluble
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Water soluble vitamins dissolve in water and thus pass easily into the
bloodstream.
Excreted through urine
Not stored in body, so you must replenish frequently.
Fat-Soluble
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Absorbed and transported by fat
Stored in fatty tissue, liver and kidneys
Excess build up can be damaging
Minerals
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Minerals- inorganic substances that the body
cannot manufacture but that act as catalysts,
regulating many vital body processes.
Body requires different amount of various
minerals
Trace minerals- tiny amounts
Water
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Water- carries nutrients and carries waste
away from cells, mainly through plasma.
Lubricates your joints
Cools the body
Body uses 10 cups or 2.4L of water per day
DRINK 6-8 glasses per day
Carbohydrates
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The starches and sugars found in food
Body’s preferred source of energy
Recommended intake is between 45-65%
total caloric energy
Simple carbohydrates– or sugars
Complex carbohydrates– or starches
Carbohydrates

Simple Carbohydrates






Naturally present in food
Burned quickly in body,
not a good source of
energy
Fruit- fructose
Milk- lactose
Grains- maltose
Sugar- sucrose

Complex
Carbohydrates
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
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Rice, grains, seeds, nuts,
and legumes
Second in energy source
4 calories of energy/
gram of carbohydrate
Body converts to glucose
Carbohydrates
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
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
Glucose- simple sugar and chief fuel of the
body.
If glucose is not used as energy right away, it
is stored as glycogen.
Glycogen- starch-like substance that converts
back to glucose when needed.
Can be stored as fat if consumed and not
used by the body.
Fiber

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Most Americans need to increase their fiber intake.
Recommended 14 grams/1000 calories
Form of a carbohydrate
Fruits and vegetables with edible skins and seeds,
whole-grain foods
Helps with digestion, feeling of fullness, lower in fat
and calories, reduces the risk of cancer and heart
disease, and lowers blood cholesterol.
Protein
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Nutrients that help build and maintain body
tissues.
All body cells contain proteins.
Excess protein is stored as fat.
Final source of energy for the body.
Protein is made from amino acids

Body can make 11 of the 20 amino acids needed
to make protein; 9 must come from food and are
known as essential amino acids
Roles of Protein
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Builds new body tissues
Replaces damaged or worn out body tissuses
Aids in the production of enzymes,
hormones, and antibodies.
Fats
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
Body needs some fat to function healthfully
Most concentrated form of energy
Intake of saturated fats should be decreased
Trans fats should be 1% of energy intake
Omega-3 fatty acids are important—eat 2
servings of fish weekly
Total fat intake should be 25-35% of calorie
intake.
Fats

Saturated fats
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
Found in animal products
and some oils
Can lead to an increased
risk of heart disease

Unsaturated fats
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

Found in vegetable oils,
olive oil, corn oil, etc.
Can reduce the risk of
heart disease
Hydrogenation- can
make products more
saturated
Role of Fats in the Body


Fats carry fat-soluble vitamins to the blood
(A, D, E, K)
Teenage girls should limit their fat intake to
66 grams a day and cut their fat intake to no
more then 30% of the daily caloric intake.
Cholesterol




Fatlike substance produced in the liver of
animals and only found in foods of animal
origin.
Production of sex hormones
Production of Vitamin D
Is a major risk factor for circulatory diseases
Energy Used in the Body
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Simple sugar carbohydrates
Complex carbohydrates
Fat
Protein
What you should be eating?
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Choose plenty of grains, veggies, and
fruits
Excellent source of complex carbohydrates
Source of fiber
Low in fats and calories
Decrease risk of heart disease, obesity, and
cancers
Recommend 20-35 grams
What you should be eating?
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Choose an Eating Style Low in Fat,
Saturated Fat, and Cholesterol
Makes up about 35% of calories in an
average diet
Increase risk of increased cholesterol and
heart disease
Limit egg yolks, organ meats like liver
What you should be eating?
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Choose an Eating Style Moderate in
Sugars
Watch the size and frequency of foods with
added sugars
Be aware of added sugar
Learn to identify added sugars by name
Water, not syrup
Eat sweets as a part of a meal, not as in
between snacks
What you should be eating?
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Choose an Eating Style Moderate in Salt and
Sodium
One of the body’s essential minerals
Transports nutrients to and from cell
2, 400mg or less sodium a day
10% naturally present in foods; 75% from processed
foods
Risk of high blood pressure
Become sodium literate
Season food with spices other then salt
Taste before you salt
Reading a nutrition label
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Nutrition labels indicate the nutrients and calorie content of foods
Find good sources
Compare
Choose
Label Contains:
 Serving size
 Servings per container
 Calories per serving and calories per serving of fat
 Grams of total fat, sat. fat, total carbs, fiber, sugar, protein, and
mg of cholesterol and sodium per serving
 % of Daily Value (DV) the product supplies of the above nutrients
Nutrition Label
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Reading a food label
Reading a nutrition label
Ingredients are listed by weight in descending order
 Food Additives- substances added to food
intentionally to produce a desired effect.
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Add nutrients
lengthen storage life
Give flavor and color
Maintain texture
Help in the aging process i.e cheese
Enriched foods- food in which nutrients were lost in
processing and have been added back
Fortification- the addition of nutrients that were not
naturally present
Food Label Claims
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Healthy- low in fat and saturated fat; limited amounts
of cholesterol and sodium
Light- calories reduced by at least 1/3 or fat or
sodium by ½
Less- contains 25% less of a nutrient or calories
than another comparable product
Free- contains no amount of small amount fat,
cholesterol, sodium, etc.
Fresh- raw, unprocessed, no preservatives, never
frozen or heated
Natural- meat and poultry
Product Dating
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Expiration Date- last date to use the product
Freshness Date- last date food thought to be
fresh
Pack Date- date in which the product was
packaged
Sell Date- also known as the pull date; when
the last day the product should be sold
Dietary guidelines and Food
Pyramid
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RDA- Recommended Dietary Allowances. This is
the amount of nutrients that will prevent deficiencies
and excesses in most healthy people.
Specific nutritional needs for different people
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Age
Gender
Physical condition
Body size
Activity level
Dietary guidelines and Food
Pyramid
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Balance the amount of energy in food with
the amount of energy your body uses.
Be aware that controlling body fat is more
important to health than controlling body
weight.
The New Food Pyramid
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www.choosemyplate.gov
Digestive System
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Digestion- the mechanical and chemical
breakdown of foods for use of the body’s
cells.
Absorption- the passage of digested food
from the digestive tract to the circulatory
system.
Elimination- the expulsion of undigested food
or body waste.
Structures of the Digestive
System
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Oral Cavity:
The mouth and teeth
Mastication- the process of chewing
The salivary glands
Produces saliva that aids in the secretion of
enzymes to start the digestion of carbohydrates.
The tongue
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Aids in the process of swallowing; forcing the food into the
pharynx
Uvula protects the nasal passages
Epiglottis protects the trachea or windpipe
Structures of the Digestive
System
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The Esophagus
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Extends from the pharynx to the stomach
Peristalsis- a series of involuntary muscle contractions
Sphincter muscle prior to stomach
The Stomach
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Hollow organ contained within 3 muscle wall
Breaks down food
Acts as storage
Controls rate at which food enters the small intestine
Structures of the Digestive
System
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The Small Intestine
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Major part of digestion
and absorption occur
here
Can be up to 20 feet
long!
Has 3 parts; duodenum,
jejunum, and ileum
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The Large Intestine
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Can be 5 feet long!
Movement is slow
Absorb water and
eliminate undigested
food
Structures of the Digestive
System
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The Liver
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The Gallbladder
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The second largest organ in body
Body’s chemical factory
Excretes bile; important in the breakdown of fat
Located under liver
Pear- shaped organ
Stores bile
The Pancreas
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Produces hormone insulin
Food Sensitivity
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

An allergy is the body’s reaction to an irritating substance or
toxin. An allergic reaction can be caused by an insect bite, or
from food.
Food allergy- the body’s immune system overreacts to
substances in some foods
 The allergens are usually proteins
 The body produces antibodies as a defense against these
substances
 Most common allergies: nuts, eggs, wheat, and soy
 Food additives that help in preserving foods
Symptoms include: rash, hives, or itching of the skin, vomiting,
diarrhea, or abdominal pain
Food Intolerance- is a negative reaction to food or an ingredient
in food that is not related to the body’s immune system or food
poisoning.
Protecting yourself from foodborne illness

Food borne Illnesses- food poisoning is often a
result of a contaminant





Bacteria
Parasite
Virus
Cannot see, smell or taste
Causes and Symptoms of Food borne Illnesses
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

Animals can harbor disease organisms in their tissues.
Pasteurized- treated by a process of heating to destroy or
slow the growth of pathogens.
Food may be contaminated with bacteria spread from a
person or animal.
Food-Borne Illness


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Salmonella
 There are 2000 different species of salmonella
 5 million cases in the United States occur every year
 Most common food borne illness
 Rate of infection highest in babies and young children
 Incubation period varies between 12-36 hours
Transmission: Ingestion of food or water contaminated by the
organism
Common foods include: Inadequately cooked poultry, raw
sausage, lightly cooked foods containing egg or egg product,
unpasteurized milk or dairy.
Symptoms: sudden onset headache, abdominal pain, nausea,
and sometimes vomiting
Food-borne Illness

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

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

Staphylococcus Aureus
(S. Aureus)
Food Intoxication
Short incubation 2-4 hours
Short duration
Rarely fatal
Transmission: Ingestion of
food containing toxin
Symptoms: abrupt, violent
onset, nausea, vomiting,
diarrhea
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Clostridium Perfringens
(C. Perfringens)
Food Intoxication
Mild, short duration
Incubation 6-24 hours
Transmission: Ingestion of
food containing organism
Symptoms: mild cramps,
diarrhea
Food-borne Illness



Escherichia Coli (E. Coli)
Transmission: Ingestion of
food or water contaminated
with the organism
Symptoms: diarrhea;
stools may contain blood or
pus




Clostridium Botulinum
(Botulism)
Life- threatening illness;
affects nervous system;
incubation 12-36 hours
Transmission: ingestion of
food containing toxin
Symptoms: dizziness,
difficulty swallowing, double
vision, nausea, vomiting,
diarrhea, descending
paralysis
Carbohydrates





The starches and sugars found in food
Body’s preferred source of energy
Recommended intake is between 45-65%
total caloric energy
Simple carbohydrates– or sugars
Complex carbohydrates– or starches
Carbohydrates

Simple Carbohydrates






Naturally present in food
Burned quickly in body,
not a good source of
energy
Fruit- fructose
Milk- lactose
Grains- maltose
Sugar- sucrose

Complex
Carbohydrates




Rice, grains, seeds, nuts,
and legumes
Second in energy source
4 calories of energy/
gram of carbohydrate
Body converts to glucose
Carbohydrates




Glucose- simple sugar and chief fuel of the
body.
If glucose is not used as energy right away, it
is stored as glycogen.
Glycogen- starch-like substance that converts
back to glucose when needed.
Can be stored as fat if consumed and not
used by the body.
Fiber





Most Americans need to increase their fiber intake.
Recommended 14 grams/1000 calories
Form of a carbohydrate
Fruits and vegetables with edible skins and seeds,
whole-grain foods
Helps with digestion, feeling of fullness, lower in fat
and calories, reduces the risk of cancer and heart
disease, and lowers blood cholesterol.
Protein





Nutrients that help build and maintain body
tissues.
All body cells contain proteins.
Excess protein is stored as fat.
Final source of energy for the body.
Protein is made from amino acids

Body can make 11 of the 20 amino acids needed
to make protein; 9 must come from food and are
known as essential amino acids
Roles of Protein



Builds new body tissues
Replaces damaged or worn out body tissuses
Aids in the production of enzymes,
hormones, and antibodies.
Fats






Body needs some fat to function healthfully
Most concentrated form of energy
Intake of saturated fats should be decreased
Trans fats should be 1% of energy intake
Omega-3 fatty acids are important—eat 2
servings of fish weekly
Total fat intake should be 25-35% of calorie
intake.
Fats

Saturated fats


Found in animal products
and some oils
Can lead to an increased
risk of heart disease

Unsaturated fats



Found in vegetable oils,
olive oil, corn oil, etc.
Can reduce the risk of
heart disease
Hydrogenation- can
make products more
saturated
Role of Fats in the Body


Fats carry fat-soluble vitamins to the blood
(A, D, E, K)
Teenage girls should limit their fat intake to
66 grams a day and cut their fat intake to no
more then 30% of the daily caloric intake.
Cholesterol




Fatlike substance produced in the liver of
animals and only found in foods of animal
origin.
Production of sex hormones
Production of Vitamin D
Is a major risk factor for circulatory diseases
Energy Used in the Body




Simple sugar carbohydrates
Complex carbohydrates
Fat
Protein
What you should be eating?






Choose plenty of grains, veggies, and
fruits
Excellent source of complex carbohydrates
Source of fiber
Low in fats and calories
Decrease risk of heart disease, obesity, and
cancers
Recommend _______ grams
What you should be eating?






Choose an Eating Style Moderate in
Sugars
Watch the ______ and ____________ of
foods with added sugars
Be aware of added sugar
Learn to identify added sugars by ______
Water, not syrup
Eat sweets as a part of a meal, not as in
between snacks ex. ___________
What you should be eating?









Choose an Eating Style Moderate in Salt and
Sodium
One of the body’s essential minerals
Transports nutrients to and from cell
__________mg or less sodium a day
____% naturally present in foods; ______% from
processed foods
Risk of high blood pressure
Become sodium literate
Season food with spices other then salt
Taste before you salt
Reading a nutrition label





Nutrition labels indicate the nutrients and calorie content of foods
Find good sources
______________
Choose
Label Contains:
 Serving size
 _____________________
 Calories per serving and calories per serving of fat
 Grams of total fat, sat. fat, total carbs, fiber, sugar, protein, and
mg of cholesterol and sodium per serving
 ________________________the product supplies of the above
nutrients
Reading a nutrition label
Ingredients are listed by weight in descending order
 ________________- substances added to food
intentionally to produce a desired effect.







Add nutrients
lengthen storage life
Give flavor and color
Maintain texture
Help in the aging process i.e cheese
________________- food in which nutrients were
lost in processing and have been added back
________________- the addition of nutrients that
were not naturally present
Food Label Claims






___________- low in fat and saturated fat; limited
amounts of cholesterol and sodium
___________- calories reduced by at least 1/3 or fat
or sodium by ½
___________- contains 25% less of a nutrient or
calories than another comparable product
___________- contains no amount of small amount
fat, cholesterol, sodium, etc.
___________- raw, unprocessed, no preservatives,
never frozen or heated
Natural- meat and poultry
Product Dating




_____________- last date to use the product
_____________- last date food thought to be
fresh
_____________- date in which the product
was packaged
_____________- also known as the pull date;
when the last day the product should be sold
Dietary guidelines and Food
Pyramid


RDA-_______________________. This is the
amount of nutrients that will prevent deficiencies and
excesses in most healthy people.
Specific nutritional needs for different people





Age
__________
Physical condition
__________
Activity level
Dietary guidelines and the New
Food Pyramid


Balance the amount of energy in food with
the amount of energy your body uses.
Be aware that controlling body fat is more
important to health than controlling body
weight.
Digestive System



Digestion- the mechanical and chemical
breakdown of foods for use of the body’s
cells.
_______________- the passage of digested
food from the digestive tract to the circulatory
system.
Elimination- the expulsion of undigested food
or body waste.
Structures of the Digestive
System





Oral Cavity:
______________________Mastication- the process of chewing
The salivary glands
Produces saliva that aids in the secretion of
enzymes to start the digestion of carbohydrates.
___________________


Aids in the process of swallowing; forcing the food into the
pharynx
Uvula protects the nasal passages
Epiglottis protects the trachea or windpipe
Structures of the Digestive
System

The Esophagus




Extends from the pharynx to the stomach
______________- a series of involuntary muscle
contractions
Sphincter muscle prior to stomach
The Stomach




Hollow organ contained within 3 muscle wall
Breaks down food
Acts as __________
Controls rate at which food enters the small intestine
Structures of the Digestive
System

The Small Intestine



Major part of digestion
and absorption occur
here
Can be up to ____ feet
long!
Has 3 parts; duodenum,
jejunum, and ileum

The Large Intestine



Can be ____feet long!
Movement is slow
Absorb water and
eliminate undigested
food
Structures of the Digestive
System

The Liver




The Gallbladder




The _____________ largest organ in body
Body’s ___________ factory
Excretes bile; important in the breakdown of fat
Located under liver
_______- shaped organ
Stores bile
The Pancreas

Produces hormone ____________
Food Sensitivity


An allergy is the body’s reaction to an irritating substance or toxin.
An allergic reaction can be caused by an insect bite, or from food.
________________- the body’s immune system overreacts to
substances in some foods






The allergens are usually ____________
The body produces antibodies as a defense against these
substances
Most common allergies: nuts, eggs, wheat, and soy
______________ that help in preserving foods
Symptoms include: rash, hives, or itching of the skin, vomiting,
diarrhea, or abdominal pain
__________________- is a negative reaction to food or an
ingredient in food that is not related to the body’s immune system or
food poisoning.
Protecting yourself from foodborne illness

Food borne Illnesses- food poisoning is often a
result of a contaminant





Bacteria
___________
Virus
Cannot see, smell or taste
Causes and Symptoms of Food borne Illnesses



Animals can harbor disease organisms in their tissues.
_______________- treated by a process of heating to
destroy or slow the growth of pathogens.
Food may be contaminated with bacteria spread from a
person or animal.
Food-Borne Illness




_______________________
 There are 2000 different species of salmonella
 5 million cases in the United States occur every year
 Most common food borne illness
 Rate of infection highest in babies and young children
 Incubation period varies between _________ hours
Transmission: Ingestion of food or water contaminated by the
organism
Common foods include: Inadequately cooked poultry, raw
sausage, lightly cooked foods containing egg or egg product,
unpasteurized milk or dairy.
Symptoms: sudden onset headache, abdominal pain, nausea,
and sometimes vomiting
Food-borne Illness







______________________
(S. Aureus)
Food Intoxication
Short incubation ____ hours
Short duration
Rarely fatal
Transmission: Ingestion of
food containing toxin
Symptoms: abrupt, violent
onset, nausea, vomiting,
diarrhea






______________________
(C. Perfringens)
Food Intoxication
Mild, short duration
Incubation _______ hours
Transmission: Ingestion of
food containing organism
Symptoms: mild cramps,
diarrhea
Food-borne Illness



____________________
(E. Coli)
Transmission: Ingestion of
food or water contaminated
with the organism
Symptoms: diarrhea;
stools may contain blood or
pus




______________________
(Botulism)
Life- threatening illness;
affects nervous system;
incubation 12-36 hours
Transmission: ingestion of
food containing toxin
Symptoms: dizziness,
difficulty swallowing, double
vision, nausea, vomiting,
diarrhea, descending
paralysis