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