Personal Eating Habits

Goal 7.02: Assess personal

eating habits.

Influences on Food Choices

Physical Influences• hunger- physical need for food• appetite- desire to eat • Your body needs nutritious food in

order to perform vital functions. Lack of nutritious food can cause health problems.

• List 2 foods that fulfill your appetite.• Share with your group.

chips and salsasugary candydoughnuts

Emotional Influences• Food satisfies emotional needs.• food associations • Allowing emotions to control eating

habits can be unhealthy. (anxiety, boredom, depression, loneliness)• Recognize the emotions that make you

want to eat or not eat.

• List 2 food associations.• Share with your group.

Cincinnati chiliCassano’s pizza

Social Influences• Family• Cultural/Ethnic Background• Religious Customs• Regional Traditions• Friends• Media

• List 2 social influences on your food choices.• Share with your group.

buckeyesLasagnaLinguisa

Personal Influences• lifestyle• individual preferences• habits

Nutrients• Chemicals found in food that help the body

work properly• Carbohydrates• Proteins• Fats• Vitamins• Minerals• Water

Carbohydrates• nutrients that provide your body with

ready energy• grain products, vegetables, fruits, dry

beans, peas

2 Categories 1. starches- complex carbohydrates/breaks

down into glucose/supplies energyex: rice, potatoes, bread, pasta

2. sugars- simple carbohydrates/natural sugars (fruits, grains, milk)

Refined sugars/added sugars-table sugar, corn syrup, dextrose, fructose, lactose, molasses, honey

Fiber• indigestible thread like cells• not digested/moves food through the

digestive system• May reduce the risk of cancer and heart

disease.• Ex: fruits, vegetables, (especially skins),

whole grain cereals and breads

Proteins• used to build and repair body tissue• forms major part of your hair, nails, and

skin• broken down into amino acids

(chemical building blocks)• amino acids- make body tissue• protein

• complete proteins – animal products (meat, poultry, fish, eggs, milk)• incomplete proteins- grains,

vegetables, nuts, seeds• Your body needs complete proteins.• Rice and beans=complete

Fats• most concentrated/reserve source of

energy• transports/stores nutrients• regulate body temperature/growth• insulates the body• cushions vital organs• Ex: meat, fish, dairy, nuts

Types of Fats• Saturated fats- solid at room temperature/found in

animal products/tropical oils (coconut, palm)• Unsaturated fats-liquid at room

temperature/vegetable, corn, olive (healthiest oil), peanut, sesame oils, nuts, seeds,

• Trans fat- trans fatty acids/type of fat formed when liquid oil is turned into solid fats (hydrogenation)

• Ex: vegetable shortening, hard margarine, candies, cookies, snack foods, fried foods, baked goods, processed foods

• Cholesterol- white, wax-like substance that plays a part in transporting and digesting fat • high levels can lead to heart disease,

high blood pressure• produced in the liver• Ex: egg yolks, dairy products, meat

Vitamins• help your body function properly and

process other nutrients• needed in tiny amounts• not getting enough can lead to

disease of the eyes, skin, and bones• too many can cause problems too

• water soluble vitamins-absorbed and can move through the body dissolved in water (Vitamin C and B)• fat soluble vitamins-dissolve in fat and

travel through the bloodstream in droplets of fat (Vitamins A, D, E, and K)• too much can build up to harmful levels

(ex: vitamin A can cause nerve and liver damage)

Minerals• regulate body processes • Calcium is the present in the body in

the largest quantity.• not enough calcium can cause

osteoporosis (brittle bone disease)• lack of iron can cause iron-deficiency

anemia (raisins are a good source of iron)

Water• 70% of your body weight is made up

of water• found in every cell and basic material

of your blood• transports nutrients throughout the

body and carries away waste products

• moves food through the digestive system• regulates the temperature of the body• lose 2-3 quarts of water in a day• water, juice, milk, soups, fruits and

vegetables

Vegetarian Diets

• Get professional nutritional counseling before starting .• People choose to be vegetarian

because of ethical, religious, or health reasons.

Vegetarian Types:• vegan- eat only food from plant sources • lacto-vegetarians- eat plant sources and

dairy products• lacto-ovo vegetarians- eat plant

sources, dairy products, and eggs• semi-vegetarian- eat everything except

red meat

Vegetarian Nutrition• protein- replace animal products

with grains, legumes, vegetables, and nuts (a combination can supply the complete proteins)

Iron• replace animal products with

enriched cereals and breads, dried fruits, dry beans, and dark leafy green vegetables

Calcium• replace animal products with

legumes and green leafy vegetable

• also fortified products- soymilk and orange juice

Vitamins D and B12

• replace animal products with fortified breakfast cereals and fortified soy products

Zinc

• replace animal products with whole grain foods, legumes, nuts, wheat germ, and tofu