American Family - Chapter 5, Nutrition

American Family - Chapter 5, Nutrition

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  American Family Chapter 5 Nutritionand Your Health
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  Learning Objectives andFCS Standards  Learning Objective: Students will identify what influences food choices, how food is used by the body, including identifying the six nutrients, how each is used by the body, and what food source this nutrient comes from. Students will identify basic knowledge needed to make healthy food choices.  FCS Standards: 06-12.7.1, 7.A, 7.B, 7.D, 7.E
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  Nutrition Concepts  Your foodis your fuel. You really are what you eat!  Nutrition: The process by which the body takes in and uses food.  Nutrients: substances in food that your body needs to grow, to repair itself, and to supply you with energy.
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  What is aCalorie?  Calories measure the energy a food or beverage provides     They come from the carbohydrate, fat, protein Calories are the fuel you need to work and play. You even need calories to rest and sleep! Foods and beverages vary in how many calories and nutrients they contain. When choosing what to eat and drink, it's important to get the right mix - enough nutrients, but not too many calories.
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  What influences foodchoices? 1. Hunger: a natural physical drive that protects you from starvation. 2. Appetite: a desire, rather than a need to eat. 3. Emotions 4. Family, friends, and peers 5. Cultural and ethnic background 6. Convenience and cost 7. Advertising
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  Why is nutritionso important to teens?  You are growing  You may use a lot of energy  You need to stay mentally alert  Helps you feel good  Helps you avoid unhealthful weight gain and disease.
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  The Six EssentialNutrients Carbohydrates: the starches and sugars present in foods. Body’s preferred source of energy. 1. The role of carbs.   The body converts carbohydrates into glucose, which is used for energy. If it’s not used right away it becomes glycogen, which is stored in the muscles and liver. When more energy is needed, glycogen can be converted back into glucose. If you consume more carbs than you use right away or store as glycogen, it’s stored as fat.
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  More on Carbohydrates  Simple   Sugars:such as fructose and lactose (found in milk and fruit) or sucrose (found naturally in sugar beets or cane and is refined to make sugar). Complex  Starches: found in whole grain, seeds, nuts, legumes, and tubers.  55-60% of your daily calories come from carbohydrates-mostly complex carbs.
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  More on Carbohydrates  Fiber:an indigestible complex carbohydrate that is found in the tough, stringy, parts of vegetables, fruit, and whole grains.  Not used as energy  Helps the digestive system stay healthy, may also reduce risk of heart disease and control diabetes.
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  Proteins  Nutrients that helpbuild and maintain body cells and tissues.  Made of amino acids.    Your body can manufacture all but 9 of the 20 different amino acids that make up proteins. The 9 you can’t make are called essential amino acids. Role of proteins  builds new cells and replaces old cells, used to make enzymes, hormones, and antibodies. Also supply the body with energy.
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  More on Protein  Classifiedinto complete and incomplete  Complete    contain adequate amounts of all nine essential amino acids. Found in fish, meat, poultry, eggs, milk, cheese, yogurt, and soybean products. Incomplete    lack one or more of the essential amino acids Found in beans, peas, nuts, and whole grains You have to consume a combination of incomplete proteins to get the equivalent of a complete protein.
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  Fats  Also known aslipids: a fatty substance that does not dissolve in water.  Need some in your diet for good health.  Provides more than twice the energy of carbs. and proteins.  Fatty acids the body needs, but can’t produce are essential fatty acids (found in foods)
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  More on Fats  Only20-30% of total daily calories should come from fat.  Role of fats:    Provide concentrated energy transport some vitamins in your blood Essential fatty acids are needed for growth and healthy skin
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  More on Fats  Classifiedas…  Saturated     solid at room temperature Found in animal fats (beef, pork, egg yolks, dairy) and tropical oils (palm, palm kernel, and coconut) High intake of saturated fats are related to increased risk of heart disease. Unsaturated    usually liquid at room temperature Found in olive, canola, soybean, corn, and cottonseed oil. Associated with a reduced risk of heart disease.
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  Cholesterol  Definition: Waxy, lipid-likesubstance that circulates in blood.  Your body uses the small amount it manufactures to make cell membranes, nerve tissue, and produce hormones, vitamin D, and bile.  Excess cholesterol is deposited in arteries which increases the risk of heart disease.  Eat small amounts of saturated fats such as egg yolks, meats, especially organ meats, and high-fat milk products because these foods are related to increased cholesterol production.
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  Vitamins  Compounds that helpregulate many vital body processes, including digestion, absorption, and metabolism of other nutrients.
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  More on Vitamins  Classifiedas…  Water-Soluble     Dissolve in water, pass easily into the blood stream during digestion Body doesn’t store these, so you need to replenish them regularly through your food C, B1, B2, Niacin, B6, Folic Acid, B12 Fat-Soluble     Absorbed, stored, and transported in fat These are stored in the body Excess can become toxic A, D, E, K
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  Minerals  Substances that thebody cannot manufacture  Needed for forming healthy bones and teeth  Regulate many vital body processes  Calcium, Phosphorous, Magnesium, Iron are some important minerals.
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  Water  Vital to everybody function     Transports nutrients Carries waste from cells Helps maintain a normal body temperature You should drink 8 glasses a day  Caffeinated actually cause you to lose some water through increased urination, possibly leading to dehydration.
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  Dietary Guidelines forAmericans  a set of recommendations for healthful eating and active living.
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  ABCs of GoodHealth Aim For Fitness A.   Have a Healthy Weight Be Physically Active Each Day Build a Healthy Base A.  The base is MyPlate Choose Sensibly A.    A diet low in saturated fat and cholesterol Choosing beverages that are low in sugar Prepare foods with less salt
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  Some Other Thingsto Remember       Variety Moderation Balance Eat a good breakfast! Pick nutritious snacks. Choose sensibly when eating out.