Chapter 10 Lesson 1
Study of how your body takes in and uses food Nutrients substances in food that your body needs to grow, repair, and supply energy Calorie unit of heat used to measure the energy your body uses and the energy it receives from food Proper nutrition and calorie balance is important for your lifelong health
Hunger and Appetite Your body s physical & psychological clue that you are low in calories Food and Emotions Some may eat for an emotional response Family and Culture certain foods may be your preference because of your family Friends learning new things, eating the way they do Time and Money busy schedules, cost of a meal Advertising eating meals because of what you see
Ch 10 Lesson 2
Everything you eat contains nutrients The body uses nutrients to: o Provide energy o To heal, build, and repair tissues o To sustain growth o To transport oxygen to cells o To regulate body functions 6 types of nutrients: o Carbohydrates, Fats, Proteins provide energy (contain calories) o Vitamins, Minerals, and Water provide for functions in the body (do not contain calories)
Provides 4 calories per gram Carbohydrates are categorized in 3 ways: o Simple (sugars) provide instant energy o Complex (starches) require items to be digested, then used as energy o Fiber can not be digested by the body, but is required for digestion to take place Most carbs are turned into glucose, which can be stored and used for times of intense activity
Used mostly to build and maintain cells and tissues Provide 4 calories per gram Made up of amino acids 20 required by the body, but 9 of those must come from food sources (essential amino acids) Animal sources (complete) provide all essential amino acids Plant sources (incomplete) missing one or more of the amino acids Proteins also protect hemoglobin which is required to carry oxygen, and builds hormones
Required for brain development of babies, blood clotting, controlling inflammation, cushioning, healthy skin and hair, also transporting fat soluble vitamins Provide 9 calories per gram Types: o Unsaturated (plants) may lower risk for heart disease o Saturated (animal) may increase risk for heart disease o Trans fat formed through hydrogenation taking a liquid fat and making it a solid, can raise blood cholesterol and increase risk for heart disease Ingesting and carrying too much on the body will cause major problems in our cardiovascular system
Help regulate many body processes Two different categories of vitamins: o Fat Soluble A, D, E, K (stored in fat) o Water Soluble B vitamin complex, Vitamin C (not stored, must eat everyday)
Fat Soluble Vitamins Vitamin Role in Body Food Sources A D (sunshine vitamin) E Night vision, immune system, healthy skin Use calcium and phosphorus Protect cells from damage, aid in blood flow, repair body tissues Orange veggies, Leafy greens, fish, liver, egg yolk Fortified foods and dairy, fatty fish Fish, milk, egg yolk, fruits, nuts, green veggies K Blood clotting Green leafy veggies, cheese, tomatoes
Vitamin Role Food Sources B1 (Thiamine) B2 (Riboflavin) B3 (Niacin) C (ascorbic acid) Folic Acid (folate) Helps body use carbs, nervous system Body use carbs, proteins, fats, skin health Body use carbs, proteins, fats, nervous and digestive system health Protect against infection, healthy mouth, heal wounds Form and maintain new cells, reduce birth defects risk Enriched/whole grains, pork, liver Beef, pork, organ meats, legumes, eggs, dairy, nuts Liver, poultry, fish, beef, peanuts, beans Citrus fruits, berries, peppers, tomatoes, spinach Green leafy veggies, legumes, oranges, fortified grain products
Items that become part of the body, assist vitamins Minerals Role Food Source Calcium Phosphorus Magnesium Iron Forms bones and teeth, aids in blood clotting, reduces risk of osteoporosis Produces energy, maintains healthy bones Maintain muscle and nerve function, regular heartbeat, bone growth and energy production Helps red blood cells carry oxygen, aids in energy, supports immune system Dairy, anything calcium fortified, broccoli Dairy products, pears, meat, eggs Meat, milk, leafy greens, whole grains, nuts Red meats, poultry, beans, fortified grain products
Most important nutrient Must have 8-10 cups a day for optimal health New recommendation: Take your weight, divide by 2, that is the amount in ounces you need. Needed for: o Moving food through digestive system o Aiding in chemical reactions to use carbs, fats, and proteins o Transporting nutrients and removing waste o Storing and releasing heat o Cooling the body through perspiration o Cushioning the eyes, brain, and spinal cord o Lubricating joints
Chapter 10 Lesson 3
Set of recommendations about smart eating and physical activity for all Americans o USDA, HHS Three main guidelines: o Make smart choices from every food group o Find a balance between food and activity o Get the most nutrition out of your calories Smart choices should come from MyPlate Choose nutrient dense foods foods high in nutrients, low in calories
Consider your eating patterns Plan your plate Start your day off right, EAT BREAKFAST! Choose sensible snacks Eat right when eating out o Watch portions o Pay attention to how food is prepared o Add fresh veggies and fruits o Go easy on toppings o Don t drink your calories!
Chapter 10 Lesson 4
Provide major information about the nutrition and ingredients of food Required by law on all packaged foods Pay attention to serving size and calories per serving Watch for sodium, sugar, protein, and fiber Ingredient lists o Appear on label by weight (most listed first least listed last) Food additives o Added for a different effect to the food
Foodborne illness food poisoning (75 million Americans each year) o E. Coli & Salmonella caused by bacteria Can be avoided by following the food safety rules: o Clean o Separate o Cook o Chill US govt. has processes such as pasteurization to start safety at the grocery store level
Food allergies body s immune system reacts to substances in some foods o Becoming much more prevalent today gluten, peanuts, shellfish o Anaphylaxis life threatening throat swells causing difficulty breathing Food intolerance negative reaction to food that doesn t involve the immune system o Cannot digest