Health Chapter 10

Nutrition

The process by which your body takes in and uses food

Nutrients

Substances in food that your body needs to grow, to repair itself, and to supply you with money

Energy is measured in calories

...

Calories

A unit of heat used to measure the energy your body uses and the energy it receives from food
Unit of energy
1 calorie= amount needed to heat 1 L of H2O by 1 degree C

Benefits of good nutrition

Fuel for physical activities
Mental alertness
Keep you looking and feeling your best
Maintains your health throughout your life
Avoid diseases

People eat for two reasons

Hunger and appetite

Hunger

The natural physical drive to eat prompted by the body's need for food
Way your body signals that it needs food
When hungry, tired or weak

Appetite

The psychological desire for food
Increase in desire for food through the senses

Mindless eating

Eating as a response to an emotional need and some people eat even if the body does not need food

Environmental influences

The people or things around you that affect what you choose to eat
Family and culture
Friends
Time and money
Advertising

Nutrient dense

a high ratio of nutrients to calories

Moderation

Once in a while

Empty calorie

Avoid Junk food

Hunger (needs) vs

Appetite (wants)

The average adult needs

2000 Calories a day

The average male teen needs

3000-3500 calories a day

5 Main functions of nutrients

An energy source
To sustain growth
To heal,build,and repair tissue
To help transport oxygen to cells
To regulate body cells

6 Basic Nutrients

Protein ^ 1 gram = 4 calories of energy
Carbohydrates ^ 1 gram = 4 calories of energy
Fats ^ 1 gram=9 calories of energy Energy in the form of calories/provide energy
Vitamins $
Minerals $
Water * Most important because every body process uses it $
Perfor

Carbohydrates

Starches and sugars found in foods which provide your body's main source of energy
Nutrition experts recommend 45 to 65 % of your daily calories from carbohydrates

3 types of carbohydrates

Simple (glucose) (sugar)
Complex (starch)
Fibers
Carbohydrates you consume are turned into a simple sugar called glucose

Simple carbohydrates

Sugars
Glucose,Fructose(fruits),Lactose(milk,honey,maple syrup)
Main source of fuel for body

Complex carbohydrates

Starches and are long chains that are linked together

Fiber

A tough,complex carbohydrate that the body can not digest
Moves waste through your digestive system
help you feel full and may reduce the risk of some diseases
Teen boys need 38 grams/ girls 26 age 14-18

Proteins

Nutrients in the body used to build and maintain its cells and tissues
Basic building material of all your bodies cells
Muscles,bone,skin,internal organs
Helps body maintain muscles,ligaments,tendons,and all body cells throughout your life
Hormones,energy

Complete proteins

contain all 9 essential amino acids need to get these from food
11 nonessential your body makes these
Incomplete proteins have some or not all nine essential proteins plant products mainly

Fat

Composed of fatty acids
You need a certain amount of fat to carry out basic functions
Transport and absorb fat-soluble vitamins through the bloodstream
help maintain healthy skin and hair
concentrated form of energy
Calories not used from fats are stored

Essential fatty acids

Fats you need but your body can not produce
help brain development,blood clotting, and controlling inflammation

All fats in foods are a combo of

saturated solid and bad
and
unsaturated liquid and good

Trans fats

Formed through a process called hydrogenation, which causes vegetable oils to harden
They become more saturated as they harden

Stored fat

adipose tissue
provides insulation for tissueq

Eating trans and saturated fats increase the level of cholesterol in your blood

...

Cholesterol

A waxy,fatlike substance
needed to create cell walls,certain hormones, and vitamin D
Excess cholesterol builds up inside your arteries and increases risk of heart disease
25 to 35 % intake
saturated and trans 10% intake

Vitamins

Perform different functions in the body and consist of two types
Water-soluble vitamins dissolve in water and pass easily through the bloodstream.
Vitamins C, folic acids, and the B vitamins are vitamins that the body does not store water soluble

fat-soluble

Stores in fat include A,E,D,k store these vitamins

Minerals

Your body can not produce minerals so you must get them from food
24 essential and 6 you need in a significant amount
Calcium
Sodium
Chloride
Magnesium
Phosphorous
Potassium
Plant are best source of minerals

Calcium

promotes bone health
can help reduce the risk of getting osteoporosis

Water

Is in all of your body cells and is essential for most body functions
moving food through the digestive system.
digesting carbohydrates and protein, and aiding other chemical reactions in the body.
transporting nutrients and removing wastes.
storing and r

Dietary Guidelines for Americans

A set of recommendations about smart eating and physical activity for all americans
Created by the USDA and the DHHS
Recommend that teens are physically active for 60 minutes almost every day to avoid unhealthful weight gain

Three key guidelines in the Dietary Guidelines for Americans

Make smart choices from every food group balance food and activity
Eat nutrient-dense foods

5 food groups

Grains
Vegetables
Fruits
Milk
Proteins
Eat these every day, but quantity is determined by your gender,activity level, and age

MyPlate

An interactive guide to healthful eating and active living
A way to focus on nutrient dense foods

Tips for My Plate

Focus on fruits
Vary on vegetables
Make half your grains whole
Go lean with protein unsaturated fat
Get calcium-rich dairy

3 tips for choosing the most healthful foods from each group

Balance calories
Increase the intake of certain foods
Reduce the intake of certain foods

malnutrition

bad nutrition and not getting the nutrients you need

Eating breakfast benefits

Typically better grades
Less distracted in school
Less likely to become overweight

Sensible snacks

Fresh fruit
Cut-up vegetables, such as celery or carrot sticks
String cheese
Unsalted nuts
Air-popped popcorn
Fat-free yogurt
Bread sticks

Eating Right When Eating Out

Watch portion sizes
Pay attention to how the foods are prepared
Add fresh vegetables and fruit
Go easy on toppings
Avoid drinks with high calories

What a nutrition label shows

the name of the food product.
the amount of food in the package.
the name and address of the company that makes, packages, or distributes the product.
the ingredients in the food.
the Nutrition Facts panel, which provides information about the nutrients f

Ingredient label

Appear on the label in descending order by weight
You can also see what the main ingredient is

Food additives

Things addd to food to keep a food safe for a longer period of time,boost nutrient content,or to improve taste,texture,or appearance
Watch out for aspartame(sugar) and olestra(fat)

Nutrition Claims

Free- fewer than 5 of something
Low- 3 or less won't exceed daily limits
Light-? calories � fat � sodium
Reduced-25% fewer or less of a given nutrient
may be worded as less or fewer
High-at least 20% of the daily value may be worded as rich in or excellen

Open dating

Sell by date
Use by or expiration date
Freshness date
Pack date

Foodborne illness
Food poisoning

Caused by pathogens (bacteria and viruses)contaminated food

Symptoms of food borne illness

Cramps
Diarrhea
Nausea
Vomiting
Fever
Symptoms could be severe and lead to dehydration
A fever higher than 101.5 degrees F
Prolonged vomiting or diarrhea
Blood in the stool
Signs of dehydration, including a decrease in urination, dry mouth and throat, and

Keeping foods safe

clean,separate,cook,and chill

Pasteurization

Treating a substance with heat to kill or slow the growth of pathogens

Cross-contamination

The spreading of pathogens from one food to another

Food allergies

A condition in which the body's immune system reacts to substances in some foods

Food intolerances

A negative reaction to food that does not involve the immune system
This occurs when a person's body does not produce enough of the enzyme to digest a certain food/throw it up lack of

Anaphylaxis

immune system overreacts and throat inflates and use an Epipen to stop fancy word for adrenaline epinephrine

Why are fat soluble vitamins dangerous?

because they are stored in fat and can cause toxic/poisionous levels of vitamins in the body

How does fiber help?

it helps clear the body of food

Enriched-food

had a certain item but was lost during food processing and so they attempt to put it back in at the end

Fortified food

put something in that was not originally there