Making Responsible Food Choices Chapter 5
Bell Work Why is food and nutrition important to our physical health? How can your culture affect your health? How can your environment affect your health? How can your emotions affect your health?
What is nutrition?
Nutrition is.. The process in which the body takes in and uses food.
Your need for food Supplies nutrients, substances in food that the body needs to function properly. Nutrition- The process by which the body takes in and uses food pure science looks at how the body uses nutrients social science looks at the relationship between human behavior and the environment, or how and why people eat Hunger - a natural physical drive that protects you from starvation When stomach is empty, the walls contract and stimulate nerve endings nerves signal brain you need food Calorie- unit of heat that measure the energy used by the body and the energy that food supply to the body Your choices about food are linked to your physical needs, your environment, and your emotions
Your Physical Health The most basic reason for eating = is a factor in growth, energy, and fitness. A nutritious diet provides for growth and maintenance of a healthy body and helps keep you mentally alert. Appetite- Desire, rather than need, to eat 6 out of 10 leading causes of death in the U.S. are linked in some way to food.
Your Environment Your cultural heritage, your family and social relationships, media messages, and life-style influence the foods you like and choose. Culture picnics, baseball games, holidays, birthdays - ethnic background & religious beliefs - teenage culture Family & Friends parents children friends new foods - Diet and nutritions were shaped as you were growing up, your parents planned your meals.
Your Environment Advertising food ads on tv, radio, magazines, billboards introduce new foods can deceive the consumer (low fat-high calories) Time & money cost, convenience, taste, nutrition & food safety influence food shopping
Your Emotions overeat or do not eat = Bored-stressed-frustrated-depressednervous
Nutrition Throughout Your Life Infants, children, & teens need nutrients in food to grow and develop as you grow you need more nutrients Adults need the same nutrients, but smaller amounts-less active & metabolic rate decreases caloric needs go down
Nutrition & Adolescence Adolescence is the second fastest time of growth in life 1 st is infant years Active life-style= need good nutrition for energy & growth Most teenagers skip meals or eat meals high in fat and/or sugar
Bell Work 9/13 How is nutrition affected by our: Culture Lifestyle Age
Your Body s Need for Nutrients Nutrients are taken to the body cells for nourishment by the blood Nutrients -provide energy -build, repair, & maintain body tissues -regulate body processes
Nutrients Carbohydrates Fats Proteins Vitamins Minerals Water
Carbohydrates Are the body s preferred source of energy, or calories Kinds: sugars, starches, & fiber Sugars fructose in fruit, lactose in milk, maltose in grain, & sucrose in table sugar Starches complex carbohydrates-digestion breaks down into glucose (simple sugar) and is absorbed into the blood
Roles of Carbohydrates Found mainly in plant sources of food Most important sources of energy, or calories Recommend about 55 to 60% of calories come from carbohydrates Allows protein to be used for building & repairing the body when protein is used for energy it can not be used for other purposes Body converts and stores excess carbohydrates as body fat
Sources of Carbohydrates Complex carbohydrates = vegetables & legumes (peas, beans, potatoes), pasta, seeds, & nuts Sugars(simple carbohydrates) = fruits, some vegetables, milk Processed sugars = table sugars, syrup, & molasses are added to processed foods (desserts, candies, & soft drinks)
Fiber Form of complex carbohydrate eat 20-35 grams/day Is the tough, stringy part of vegetables, fruits, & grains Cannot be digested helps move waste through the digestive system, prevents constipation & appendicitis, helps prevent some cancers & heart disease, helps control diabetes Fiber-rich foods are bulky, which make you feel full-lower in fat & calories Examples: vegetables, fruit, whole wheat bread & pasta, whole rye bread, bran, brown rice, oatmeal, corn tortillas, & popcorn
Bell Work 9/17 Why are carbohydrates an important part of our diet? What are good carbs? What are bad carbs? What is the role of fiber in your diet? What is the role of protein in your diet? What is the role of fat in your diet?
Fats Lipid scientific name for fat fatty substances that do not dissolve in water Fats provide more than 2X the energy of carbs and proteins Saturated-the carbon chain holds all the hydrogen it can foods high in saturated fats are coconut oil, beef, pork, egg yolks, & dairy foods solid or semisolid at room temperature Polyunsaturated-have two or more missing hydrogen atoms on the carbon chain soybean, corn, canola, & olive oils liquids or oils at room temperature Fats are neither totally saturated or unsaturated
Roles of Fats Important source of calories 9 calories/gram - should supply no more than 20-30% of daily caloric intake Carry fat-soluble vitamins A, D, E, & K in the blood Provide essential fatty acids for body processes Add flavor & help satisfy hunger, because they take longer to digest Body fat (adipose tissue) is a form of stored energy from excess calories body needs some body fat to protect organs and to act as an insulation
Sources of Fats 40% of fat in diets=visible fats butter, margarine, vegetable oil, fat layer on meat & poultry Hidden fats=chocolate, seeds, nuts, egg yolks, ice cream, cheese, cream soups, croissants, & doughnuts Preparation methods frying or cooking with sauces
Cholesterol A fatlike substance, but not considered a nutrient (liver can make cholesterol it needs) Body uses cholesterol to produce certain hormones, vitamin D, the protective sheath around nerve fibers, and to make bile acids in the liver for digestion Dietary cholesterol is found only in animal products such as egg yolks, meats and high-fat milk products Too much cholesterol can lead to increased risk of cardiovascular disease
Proteins Protein- Nutrients that help build and maintain all body cells and tissues Contain protein muscle, bone, connective tissue, teeth, skin, blood, & vital organs Made of amino acids -chain of building blocks There are 20 amino acids essential amino acids - 9 amino acids that your body can not make, must come from food you eat
Roles of Proteins Used for building & maintaining all body tissues-replace damaged or worn-out body cells Amino acids build new body tissues during infancy, childhood, adolescence, and pregnancy Body uses proteins to make enzymes, hormones, & antibodies Proteins should supply only 10 to 15% of the calories in your diet 4 calories per gram
Sources of Proteins Complete protein -sources (contain all the essential amino acids)-fish, meat, poultry, eggs, milk, cheese, yogurt Incomplete protein foods (does not contain all essential amino acids)-legumes, seeds, & nuts (plant proteins) Can combine incomplete proteins with other incomplete proteins or complete proteins to make complete protein foods -legumes & seeds or nuts (peanuts w/ mixed nuts) -legumes & grains (beans & rice, peanut butter on bread, tortilla & refried beans) -any plant protein & dairy products or eggs (macaroni & cheese & rice pudding)
Vitamins Known as micronutrients, because they are needed in small amounts Help regulate vital body processes Work with enzymes to trigger chemical reactions to allow digestion, absorption, metabolism, & use of other nutrients Do not supply calories Two types: water-soluble & fat-soluble
Water-Soluble Vitamins Dissolve in water pass easily into the blood during digestion Are not stored in the body excreted in the urine Can be lost by heat, steam, or in cooking water cook vegetables & fruits quickly, steam them or use only small amounts of cooking water, cover food during cooking, use leftover liquid in soups & stews Vitamins C (ascorbic acid), B 1 (thiamine), B 2 (riboflavin), Niacin, B 6, folic acid, B 12 (cyanocobalamin)
Fat-Soluble Vitamins Absorbed, stored and transported by fat Store fat-soluble vitamins in fatty tissue, liver, & kidneys Buildup of these vitamins can have a dangerous toxic effect Vitamins A, D, E & K
Minerals Inorganic substances that the body cannot manufacture, but are needed for forming healthy bones and teeth Electrolytes-sodium, chlorine, & potassium Present in large amounts and can become electrically charged when in a solution Table salt sodium & chlorine potassium bananas, oranges, prunes, & meats - also found in water & other liquids Must take in the same amount of water & electrolytes as is released through perspiration, feces, & urine
Types of Minerals (p.121) Calcium, phosphorus, iron, iodine, manganese, fluorine, sodium, chloride, potassium, magnesium, sulfur
Water Your body s most essential nutrient-the human body is about 2/3 water Water carries nutrients to and transports wastes away from your cells (plasma=92% water) lubricates joints & mucous membranes swallow & digest foods, absorb nutrients, eliminate wastes helps body cool down perspiration Use about 10 cups of water/day drink about 6 to 8 cups of fluids daily (juices, milk, water) Foods also contain water (fruits.,veg., milk=70%, poultry & meat=50-60%, grain prod.=5-35%)
Nutrients-How much do you need? Need the same nutrients no matter what age-amount needed changes Teenagers=highest nutrient needs Men=more nutrients, because bigger & different body composition Pregnant or nursing women=extra calories & nutrients for mother & baby