Warm-upWarm-up
List six foods you eat most often for meals or snacks. Why do you eat these foods? Is your choice based upon healthiness? Taste? Convenience?
Nutrition During the Teen YearsNutrition During the Teen YearsLesson 22
ObjectivesObjectives
Demonstrated the ability to find health information through technology
Explain the relationship between nutrition, quality of life and disease
Evaluate various influences on food choices Explain the immediate and long term
benefits of proper nutrition Examine personal nutritional habits and
develop an improvement plan based on personal needs
TermsTerms
Nutrition: the process by which the body takes in and uses food
Calories: the units of heat that measure the energy used by the body and the energy that foods supply to the body
Nutrients: substances in food that your body needs to grow, to repair itself, and to supply you with energy
What influences your food choices?What influences your food choices?
Hunger: a natural physical drive that protects you from starvationUnlearned, inborn response
Appetite: a desire, rather than a need, to eat
EmotionsEnvironment
Food and EmotionsFood and Emotions
Sometimes people eat to meet emotional needs
Using food to relieve boredom or stress can result in overeating and unhealthful weight gain
However, losing interest in food because of stress or sadness could cause you to deprive yourself of needed nutrients
Recognizing when your food choices are being guided by emotions will help you to break yourself of those habits
Food and Your EnvironmentFood and Your Environment Family, friends and peers all influence your food choices
Eating habits were formed as you were growing up, eating foods prepared by parents and guardians
Friends and peers can encourage you to try new foods you may not have been exposed to growing up
Culture Many cultures have food associated with them
Mexican-American households may eat a lot of corn, beans and tortillas
Italian-American households may eat a lot of pasta and tomato sauce products
Convenience/Cost Busy people may rely on foods that cook quickly Poor people often buy whatever food is the cheapest
(unfortunately that usually relates to poor nutrition) Limited by your region
Advertising Advertisers spend millions each year trying to influence your
decisions Making informed decision can help you to enjoy a more balanced
diet
Good Nutrition Throughout LifeGood Nutrition Throughout Life
Good nutrition is essential for health throughout your life, but especially during adolescenceOne of the fastest periods of growth
you’ll experienceGood nutrition lowers your risks of
developing many life-threatening conditions as you get older
NutrientsNutrients
To survive the human body needs nutrients, classified into the following six categories: Carbohydrates Proteins Fats Vitamins Minerals Water
Each nutrient plays a unique role in the functioning and growth of your body
Essential to overall health and wellness
CarbohydratesCarbohydrates
Starches and sugars present in foodsMade up of carbon, oxygen, and
hydrogenBody’s preferred source of energy
4 calories per gramClassified as simple or complex
55-60% of calories should come from carbohydrates, mainly complex carbs
Simple vs Complex CarbsSimple vs Complex Carbs
Simple carbs Sugars such as fructose and lactose Found in fruit and milk (respectively) Occurs naturally in many plants
Sugarcane, sugar beets Refined to make table sugar
Complex carbs Starches Found in whole grains, seeds, nuts, legumes
and tubers Body must break down complex carbs into
simple carbohydrates before it uses them for energy
The Role of Carbohydrates The Role of Carbohydrates
Body converts all carbs to glucose, a simple sugar that is the body’s main source of energy
Glucose not used right away is stored in the liver and muscles as glycogen Glycogen can then be converted to glucose
when your body needs the energy If you take in too much carbohydrates and
your body can’t use them right away or store them as glycogen, the body will convert them to fat
FiberFiber
Indigestible complex carbohydrate Found in tough, stringy parts of vegetables,
fruits and whole grains can’t be digested, but helps move waste
through the digestive system, helping to prevent intestinal problems
Eat 20-35 grams of fiber every day Fruits and vegetables with edible stems Whole grain products
Bran cereals Oatmeal Brown rice
ProteinsProteins
Nutrients that help build and maintain body cells and tissues
Made up of long chains of amino acids Your body manufactures all but 9 of the 20
amino acids that make up proteins “Essential amino acids” Must get them from your diet
Classified as complete and incomplete programs
Complete vs Incomplete ProteinsComplete vs Incomplete Proteins
Complete proteins Contain adequate amounts of all 9 essential
amino acids Contained in animal products
Fish, meat, poultry, milk, eggs, cheese, yogurt many soybean products also contain complete
proteins Incomplete proteins
Lack one or more of the essential amino acids Included in beans, peas, nuts, and whole grains
Consuming a combination of incomplete proteins is equivalent to consuming a complete protein Don’t have to be eaten at the same time, just
must be consumed over the course of the day
The Role of ProteinsThe Role of Proteins
During periods of rapid growth (infancy, childhood, adolescence, pregnancy) the body builds new cells and tissues from the amino acids in proteins
Throughout life your body replaces damaged cells by making new ones from protein
Protein is used to make enzymes, hormones and antibodies Enzymes control the rate of chemical reactions in your
cells Hormones regulate the activities of different cells Antibodies help identify and destroy disease-causing
organisms Proteins supply the body with energy
4 calories per gram Not the main source of energy
Excess protein will be converted to body fat
FatsFats
Fats are a type of lipid Fatty substance that does not dissolve in water
Provide twice the energy of carbs and proteins– 9 calories per gram
Fats are made up of fatty acids, molecules made of long chains of carbon atoms, with pairs of hydrogen atoms and single oxygen atoms attached
Fatty acids that the body needs, but can’t produce, are called essential fatty acids
Depending on chemical composition, fatty acids are classified as either saturated or unsaturated Most are a mixture of these two types
Saturated vs Unsaturated Fatty AcidsSaturated vs Unsaturated Fatty Acids
Saturated fats Holds all the hydrogen atoms it can Usually solid at room temperature Found in animal fats and tropical oils Fats in beef, pork, egg yolks and dairy foods are higher in
saturated fatty acids than those in chicken and fish High intake of saturated fats is associated with an
increased risk of heart disease Unsaturated fats
Have at least one unsaturated bond– a place where hydrogen can be added to the molecule
Usually liquids at room temperature Most vegetable fats: olive, canola, soybean, corn, and
cottonseed oils Unsaturated fats have been associated with a reduced
risk of heart disease
The Role of FatsThe Role of Fats
Concentrated form of energy Transport vitamins A, D, E, and K in your
blood Add flavor and texture to food Take longer to digest than carbohydrates or
proteins so they satisfy hunger longer than other nutrients
Fats should make up no more than 20-30% of your total daily calorie intake
Foods high in fats tend to be high in calories, another reason to limit your fat intake
CholesterolCholesterol
Waxy lipid-like substance that circulates in the blood
Manufactured by the body Used to make cell membranes, nerve tissue, and to
produce many hormones, vitamin D, and bile Excess blood cholesterol is deposited in arteries,
increasing the risk of heart disease High cholesterol can be hereditary Cholesterol levels tend to risk with age You can reduce your risk of heart disease by
eating a diet low in saturated fats and cholesterol High intake of saturated fats is linked to increased
cholesterol production Found only in animal products such as egg yolks,
meats and high-fat milk products Losing excess weight can lower cholesterol levels
VitaminsVitamins
Compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients
Classified as water soluble or fat soluble Water soluble vitamins dissolve in water and
pass easily into the blood during digestion Body doesn’t store these vitamins so you need to
replenish them regularly Fat soluble vitamins are absorbed, stored and
transported in fat Body stores these in fatty tissue, liver, and kidneys Excess build up of these vitamins can be toxic
Figure 5.1 pg 119Figure 5.1 pg 119Water Soluble VitaminsWater Soluble Vitamins
Figure 5.2 pg 120Figure 5.2 pg 120Fat Soluble VitaminsFat Soluble Vitamins
MineralsMinerals
Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes
Figure 5.3 pg 120Figure 5.3 pg 120Some Important MineralsSome Important Minerals
WaterWater
Vital to every body function Transports other nutrients to and carries wastes
from your cells Lubricates joints and mucous membranes Enables you to swallow and digest foods, absorb
other nutrients and eliminate wastes Helps maintain body temperature through
sweating Drink at least 8 cups of water a day to maintain
health Plain water, milk, juice Also found in fruits and vegetables
Beverages containing caffeine cause you to lose water through increased urination