CHAPTER 10
NUTRITION FOR HEALTH
I.
The Importance of Nutrition
A. Why Nutrition Matters
1. Nutrition –
2. Nutrients –
3. Calorie –
4. Eating a variety of healthful foods can:
a.
b. help lower the risk of developing other conditions including:
(1)
(2)
(3)
(4)
B. What Influences Your Food Choices?
1. Hunger and Appetite
a. Hunger –
b. Appetite –
2. Food and Emotions
a. Mindless eating –
b. Using food to relieve tension or boredom can lead to weight gain
c. If you lose your appetite because you’re upset, your body may not get
all the nutrients it needs
d. Recognizing how emotions affect your eating can help you break such
patterns
3. Food and Your Environment
a. Environmental influences
(1)
(2)
(3)
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II.
Nutrients
A. Giving Your Body What It Needs
1. Your body uses nutrients in many ways:
a.
b.
c.
d.
e.
2. Six types of nutrients
a. Energy providers
(1)
(2)
(3)
b. Perform various other functions
(1)
(2)
(3)
B. Nutrients That Provide Energy
1. Carbohydrates –
a. Types of Carbohydrates
(1) Simple carbohydrates – sugars
(a) Found in
(2) Complex carbohydrates –starches
(a) Found in
(3) Fiber –
(a)
(b)
(c)
b. The Role of Carbohydrates
(1)
(2)
(3)
c. Benefits of fiber
(1)
(2)
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2. Proteins –
a. Types of proteins
(1) Essential amino acids –
(2) Animal sources –
(a) Complete proteins –
(3) Plant sources
(a) Usually missing one or more of the essential amino acids
(b) Can get all the essentials by eating a variety
(1)
(2)
(3)
(4)
b. The Role of Proteins
(1)
(2) Constructed of protein
(a)
(b)
(c)
(d)
(3) Also function as hormones
(4) Can be used as an energy source
(5) Between ___ and ___% of your total daily calories should come
from protein
3. Fats
a. Types of fats
(1) Unsaturated fats
(a) Found in
(b) May lower your risk of heart disease
(2) Saturated fats
(a) Found mostly in
(b) May increase your risk for heart disease
(3) Trans fats
(a) Formed by a process called
(b) Increases risk for heart disease
b. Health Issues of Fats
(1) Body needs a certain amount to
(2) Too much fat can be
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c. The Role of Fats
(1) Provide a concentrated form of
(2) Important to
(3) Help maintain
(4) Absorb and transport ______________________ (A, D, E, and K)
through the bloodstream
(5) Cholesterol –
(6) Excess cholesterol
C. Other Types of Nutrients
1. Vitamins –
a.
b.
c.
d.
e.
f.
2. Minerals –
a. Calcium –
(1) Osteoporosis –
b. Phosphorus –
c. Magnesium –
d. Iron –
e. Water – essential for most body functions. Functions include:
(1)
(2)
(3)
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(4)
(5)
(6)
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III.
Healthy Food Guidelines
A. Guidelines for Eating Right and Active Living
1. Make
2. Balance
3. Getting the Most
a. Nutrient-Dense foods –
B. Healthful Eating Patterns
1.
2.
3.
IV.
Nutrition Labels and Food Safety
A. Nutrition Label Basics
1. Ingredient List
a. Food additives –
2. Nutrition Facts
3. Nutritional Claims
a.
b.
c.
d.
e.
f.
g.
4. Organic Food Labels
5. Open Dating
a.
b.
c.
d.
B. Food Safety
1. Foodborne illness – food poisoning
2. How Foodborne Illness Occurs
3. Keeping Food Safe to Eat
a. Pasteurization –
b. Clean
(1) Cross-contamination –
c. Separate
d. Cook
e. Chill
4. Food Sensitivities
a. Food allergy –
b. Food intolerance –
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