Ch. 10 Nutrition for Health
Period 2
Michael Loera
Matt Edwards
Matthew Hoppe
Warm Ups Chapter 10
1. What do you think is needed for a good nutritional health? Do you feel you
have a good nutritional health?
1. Are you able to read a nutrition label correctly? Why is it important to know
how to read them?
Lesson 1: Importance of Nutrition
● The food you eat has a significant role in your total health; bad food is bad
for you and healthy food is good for you
● Nutrition: The process by which your body takes in and uses food. This
helps you make healthy, beneficial food choices
● Nutrients: Substances in foods that your body needs and uses to grow.
Body feeds on them to feel nourished
● Energy your body receives from food is measured in calories
● Calorie: Unit of heat used to measure the energy
your body uses and the energy it receives from food
What Influences Food Choices?
● People eat for 2 reasons: Hunger and Appetite
● Hunger: NATURAL physical drive to eat; when hungry, you may feel
lightheaded or tired
o Once hunger is satisfied, you will feel better
● Appetite: PSYCHOLOGICAL desire for food; the way fresh baked bread
tempts you to want to eat it is appetite
o Even if you’re full, appetite drives you to want to eat
Food and Emotions
● Some people eat when they have an emotional need
o They feel stressed, sad, frustrated, etc.
● Mindless eating also occurs when you eat of boredom
● Using food to relieve tension or boredom can lead to weight gain due to
eating things the body doesn’t need
● People, time, and money can affect the things you eat
o Eating cultural home cooked meals influences things you eat
o When out with friends eating pizza, you’re likely to eat it too
o when you don’t have the time or money, pre-packed meals are good
o Advertising can influence people to buy a burger from a
fast food place
Lesson 2: Nutrients
● Everything you eat contains nutrients and your body uses them in many
ways: energy source, to heal, build and repair tissue, sustain growth,
transport oxygen to cells, and regulate body functions
● There are SIX types of nutrients: carbohydrates, proteins, fats, vitamins,
minerals, and water
● Carbohydrates: starches and sugars found in foods that provide your body
with the main source of energy
● Proteins: nutrients the body uses to build and maintain its cells and tissues
● Fats: fats provide a concentrated form of energy
● Vitamins: compounds in food that help regulate body processes
● Minerals: elements found in food that are used by the body
● Water: essential for most body functions and all cells in the body contain it
Carbohydrates
● There are THREE types of carbohydrates: simple, complex and fiber
● Simple carbohydrates are sugars, like fructose and lactose
● Complex carbohydrates, or starches, are long chains of sugars linked
together
● Fiber is a tough complex carbohydrate that our bodies can’t digest
● Your body uses carbohydrates by breaking them down into their simplest
forms, and most turn into glucose-the body’s main source of fuel for tissue
● The benefit of fiber is that it aids digestion and reduces risk of diseases
even though our body doesn’t digest it
Proteins
● Your body uses only about TWENTY amino acids that are found in foods,
and you produce all of them EXCEPT NINE of the amino acids
● The NINE are called essential amino acids because your body gets them
from food
● The rest of the amino acids are called nonessential amino acids
● Protein from animal sources-meat, eggs, dairy products and soy-are
sometimes called “complete” because they have all nine essential amino
acids
● Protein from plants are usually missing one or more of the essential amino
acids but you can get all by eating a variety of plant-based foods, EX:
grains, nuts, seeds and legumes
● Muscles, bones, skin and internal organs are all constructed of proteins
Proteins (cont.)
● Proteins help your body grow during childhood and adolescence and will
throughout your life maintain muscles, ligaments, tendons and all body
cells
● Proteins like hemoglobin in red blood cells also help carry oxygen to your
body cells
● Proteins are also able to function as hormones
● You can also gain energy source from protein, although it doesn’t supply it
as quickly or easily as carbohydrates
Fats
● Usually what you hear about fat is that you should avoid them, but your
body needs a certain amount of fat to function properly
● Your body needs a certain amount of fat, but consuming too much fat can
be harmful
● Fats provide a concentrated form of energy and essential fatty acids are
also important for brain development, blood clotting, and controlling
inflammation and they help maintain healthy skin and hair
● Calories from fat that your body doesn’t use is stored as body fat
● Stored fat is known as adipose tissue and provides insulation for the body
● There are THREE types of fat: unsaturated fat, saturated fat, and trans fat
● Unsaturated fats: eating in moderate amounts may lower risk of heart
disease EX: vegetable oils, nuts, seeds
Fats (cont.)
● Saturated fats: consuming too many may increase risk of heart disease
and are found mostly in animal based foods and few plant oils EX: meat
and dairy products, palm oil, coconut oil, and palm kernel oil
● Trans fats: the fats are formed by a process of hydrogenation causing
vegetable oils to harden making the fats more saturated and can raise your
total blood cholesterol level EX: snack foods, cookies, crackers
● Cholesterol: a waxy, fatlike substance in your blood
● Cholesterol is needed to create cell walls, certain hormones and vitamin D,
BUT excess cholesterol can cause build up in your arteries and raises risk
for heart disease
Other Nutrients
● Vitamins perform different functions in the body and any unused amounts
are removed by the kidneys
● There are vitamins A, B, C, D, E, and K, and folic acid
● Your body can’t produce minerals so your body must get them from food
● The minerals your body needs are calcium, phosphorus, magnesium, and
iron
● Calcium is important for your health by providing bone health and reduces
risk of osteoporosis
● Osteoporosis: a condition where the bones become fragile and break
easily
● Water moves food through the digestive system, transports nutrients and
removes waste, stores and releases heat, cushions the eyes, brain and
spinal cord and lubricates joints, GIRLS: 9 cups fluid BOYS: 13 cups fluid
Lesson 3: Healthy Food Guidelines
● The way you eat in your everyday life affects how you feel, what you can
do, also your physical and mental health. There are many ways to help you
know what to eat, what not to eat, and how to exercise.
● The Dietary Guidelines for Americans: A set of recommendations about
smart eating and physical activity for all Americans. These guidelines
were approved by the U.S. Department of Agriculture, Department of
Health and Human Services.
● MyPyramid: An interactive guide to healthful eating and active living. This
pyramid shows the balance in you eating your Grains, Vegetables, Fruits,
Dairy, & Proteins.
MyPyramid
● This pyramid about everyday nutrition you need to stay healthy tells you
about what Grains, Vegetables, Fruits, Dairy, and Protein you need to eat
to stay fit.
● Grains: Wheat, Bread, Oatmeal etc.
● Vegetables: Corn, Cabbage, Tomato, Broccoli, Brussel Sprouts, etc.
● Fruits: Apples, Grapes, Bananas, Peaches, Raisins, etc.
● Dairy: Cheese, Milk, Yogurt, etc.
● Proteins: Steak, Chicken, Peanut Butter, Tuna, etc.
Better Choices
● Eat a variety of fruit
● Eat a good variety of vegetables daily like dark green vegetables (broccoli
and spinach) and orange vegetables (carrots and squash).
● Teens should drink about 3 cups of low-fat or fat-free milk each day.
● Make sure when eating processed foods, check the label to be sure its
whole-grain.
● Choose lean meats and poultry for your protein. Avoid high fat foods
● Nutrient Dense: high ratio of nutrients to calories
Breakfast is Important
● The most important meal of the day.
● Kids and teens who eat breakfast in the morning are proven to do better in
school.
● After about eight hours of sleep your body needs to refuel. If you keep
going without any fuel you’ll likely run short on energy.
● If you have no time in the morning to have breakfast, set the table the night
before so all you have to do in the morning is put your food out to eat.
Snacks
● Snacks are important to give you energy between meals.
● There are plenty of healthy snacks that you can eat when you just need a
bit of food such as:
1. Some Fresh Fruit
2. String Cheese
3. Nuts
4. Yogurt
5. Or some Vegetables
Eating Right When Out
● Watch your portion sizes, if you think your meal is too large for you to eat
then try splitting it with a friend or wrapping it up for leftovers.
● Pay attention to how your food was made, foods that are fried are higher in
fat.
● Add some vegetables or fruit to your meal.
● Instead of ordering a sugary soda, ask for some water instead to drink.
● Dont add so much toppings, sauces such as mayonnaise,butter, and sour
cream adds more fat to your meal.
Lesson 4: Nutrition Labels & Food
Safety
● When you buy a package of food, it has a label telling you the nutritional
value of what’s inside
o Also lists name of food, amount in package, name and address of the
company that makes it, the ingredients, and Nutrition facts
● Ingredients in a food appear on the label in descending order by weight
● Food Additives: Substances added to food to produce a desired effect
o Ex: Sugar, salt, pepper, paprika, etc.
Nutrition Facts
● A nutrition facts label provides the nutritional info of the food
o see figure 10.14 on pg. 276
● Food labels make other claims about nutritional value like Free, Low, Light,
Reduced, High, Good source of, and Healthy.
● Label gives information like serving size and servings per container,
calories, nutrients, vitamins and minerals, a footnote, and percent of daily
value
Organic Food Labels
● You may see a notation on a food label stating “USDA Organic.”
o Foods like this are produced without artificial products
● Foods also have open dates on labels, which helps determine how long
food will stay fresh
o Sell by dates, Use by/ Expiration dates, Freshness dates, Pack dates
● Foodborne Illness: Food poisoning; Caused from pathogens released from
or onto the food
How Foodborne Illness Occurs
● Bacteria and Viruses are leading causes of food poisoning cases
o Most common are Campylobacter, Salmonella, E. coli, and Norwalk
viruses
● Some of these bacteria are naturally found on food, others are given to the
food
o Common symptoms of food poisoning include cramps, prolonged
diarrhea and vomiting, nausea, and fever
● Pasteurization: Treating a substance with heat to kill or slow growth of
pathogens
Keeping Food Safe to Eat
● Cross-Contamination: Spreading of pathogens from one food to another
● Foods most likely carrying pathogens are raw meats, poultry, seafood, and
eggs
● Heating food high enough will kill pathogens and prevents food poisoning
● Refrigeration can slow the growth of harmful bacteria as well
o Frozen foods should be thawed safely in fridge or microwave first
● Food Allergy: Condition which body’s immune system reacts to a food
● Food Intolerance: negative reaction to food not involving immune system
Chapter 10 Quiz
1. What is a calorie?
2. What is the difference between an appetite and hunger?
3. Which group of nutrients does bread belong to? Where does meat belong?
Where does vegetable oil and butter belong?
4. What is Osteoporosis?
5. What are the Dietary Guidelines for Americans?
6. What is MyPyramid? What food groups are in it?
7. What is the most important meal of the day?
8. What are food additives? What kind of foods don’t have them?
9. What are 2 symptoms of foodborne illness, or food poisoning?
10. What is the difference between a food allergy and food intolerance?
Answers
1. Unit of heat used to measure the energy your body uses and the energy
received from food
2. Appetite is a desire to eat, Hunger is the need to eat
3. Bread- carbohydrates, meat- protein, butter and veg. oil- fats
4. A condition where bones become fragile and break easily
5. Set of recommendations about smart eating and physical activity for all
americans
6. An interactive guide to healthful eating and active living. Grains, Fats,
Vegetables, Fruits, Dairy, & Proteins
7. Breakfast
8. Things added to food for a desired effect. Organic foods don’t have them
9. Cramps, prolonged diarrhea (Results may vary)
10. Allergy is where immune system reacts, intolerance is negative reaction
without the immune system.
Documentary
https://www.youtube.com/watch?v=ZNySc_BIl5k