Chapter 5: Nutrition and Your Health
TERMS TO KNOW: nutrition, calories, nutrients, hunger, appetite, carbohydrates (CHO), fiber, proteins, lipid, vitamin, minerals, Dietary Guidlines for Americans, Food Guide Pyramid, MY PLATE, food additives, food allergy, food intolerance, foodborne illness, pasteurization, cross-contamination
I. Importance of GOOD Nutrition
A. Process by which the body takes in and uses food
B. Calories are energy derived from food and used by the body
C. Nutrients are substances in food the body needs for:
1. growth
2. repair
3. energy
4. regulating body processes
II. Influences of Food Choices
A. Reasons why people eat
1. Hunger - physical need for food
2. Appetite - psychological desire for food
B. Environmental Factors
1. family, friends, peers
2. cultural, ethnic background
3. convenience, cost
4. advertising
III. Nutrition for life
A. Balanced Healthy Diet
1. variety of foods
2. contains all nutrients
3. vitamins/ minerals
4. water
B. Diet and Weight Control
1. A well balanced low fat diet helps avoid weight gain
C. Diet and Health Problems
1. A well balanced diet helps lower risks of many health problems
a. obesity
b. diabetes
c. heart disease
d. stroke
e. osteoporosis
TERMS TO KNOW: nutrition, calories, nutrients, hunger, appetite, carbohydrates (CHO), fiber, proteins, lipid, vitamin, minerals, Dietary Guidlines for Americans, Food Guide Pyramid, MY PLATE, food additives, food allergy, food intolerance, foodborne illness, pasteurization, cross-contamination
I. Importance of GOOD Nutrition
A. Process by which the body takes in and uses food
B. Calories are energy derived from food and used by the body
C. Nutrients are substances in food the body needs for:
1. growth
2. repair
3. energy
4. regulating body processes
II. Influences of Food Choices
A. Reasons why people eat
1. Hunger - physical need for food
2. Appetite - psychological desire for food
B. Environmental Factors
1. family, friends, peers
2. cultural, ethnic background
3. convenience, cost
4. advertising
III. Nutrition for life
A. Balanced Healthy Diet
1. variety of foods
2. contains all nutrients
3. vitamins/ minerals
4. water
B. Diet and Weight Control
1. A well balanced low fat diet helps avoid weight gain
C. Diet and Health Problems
1. A well balanced diet helps lower risks of many health problems
a. obesity
b. diabetes
c. heart disease
d. stroke
e. osteoporosis
IV. Nutrients
A. Carbohydrates (starches and sugars)
1. simple - easily and quickly broken down for energy and other functions
A. Carbohydrates (starches and sugars)
1. simple - easily and quickly broken down for energy and other functions
2. Complex - long chains of glucose take longer to break down and are burned up more economically. should be the body's main source of energy.
Excess is stored as fat.
Excess is stored as fat.
B. Proteins (Meat, Poultry, fish, milk)
1. Necessary for growth and repair of body tissues and energy
2. Made of amino acids from which some are essential for life
3. There are 3 types:
a. complete - contain all essential amino acids
b. incomplete - contain some but not all essential amino acids
c. complimentary - combining 2 or more will satisfy your essential amino acid requirement
1. Necessary for growth and repair of body tissues and energy
2. Made of amino acids from which some are essential for life
3. There are 3 types:
a. complete - contain all essential amino acids
b. incomplete - contain some but not all essential amino acids
c. complimentary - combining 2 or more will satisfy your essential amino acid requirement
C. Fats (some but few are necessary for good health)
1. most concentrated form of energy of all energy
2. too much will cause obesity and health problems
3. there are two types:
a. saturated - bad fat, solid at room temperature
1. most concentrated form of energy of all energy
2. too much will cause obesity and health problems
3. there are two types:
a. saturated - bad fat, solid at room temperature
b. unsaturated - good fat, is liquid at room temperature
4. no more than 20% to 30% of diet
D. Vitamins (help regulate body processes)
1. found in foods of a healthy diet
2. regulates digestion, absorption, metabolism etc.
3. excess can be toxic to the body
4. there are two types:
a. water soluble - dissolved in water. they must be replaced.
b. fat soluble - dissolve in fat can be stored for future use
D. Vitamins (help regulate body processes)
1. found in foods of a healthy diet
2. regulates digestion, absorption, metabolism etc.
3. excess can be toxic to the body
4. there are two types:
a. water soluble - dissolved in water. they must be replaced.
b. fat soluble - dissolve in fat can be stored for future use
E. Minerals (development/ regulation of body processes)
1. found in foods you eat
2. excess can cause health problems
F. Water (found in foods we eat and drink)
1. functions
a. transports nutrients
b. removes waste
c. aids digestion
d. lubricates joints
e. regulates body temperature
V. Dietary Guidelines for Americans
A. Aim for fitness by maintaining
B. Build Healthy Base by choosing a variety of healthy foods
C. Food Guide Pyramid
1. bread, cereal, rice, and pasta - 6 to 11 servings
2. vegetable group - 3 to 5 servings
3. fruit group - 2 to 4 servings
4. meat, poultry, fish, dry beans, eggs and nut group - 2 to 3 servings
5. milk, yogurt, cheese group - 2 to 3 servings
6. fats, oils and sweets - sparingly
1. found in foods you eat
2. excess can cause health problems
F. Water (found in foods we eat and drink)
1. functions
a. transports nutrients
b. removes waste
c. aids digestion
d. lubricates joints
e. regulates body temperature
V. Dietary Guidelines for Americans
A. Aim for fitness by maintaining
B. Build Healthy Base by choosing a variety of healthy foods
C. Food Guide Pyramid
1. bread, cereal, rice, and pasta - 6 to 11 servings
2. vegetable group - 3 to 5 servings
3. fruit group - 2 to 4 servings
4. meat, poultry, fish, dry beans, eggs and nut group - 2 to 3 servings
5. milk, yogurt, cheese group - 2 to 3 servings
6. fats, oils and sweets - sparingly
D. Being Sensible
1. eat a well balanced low fat diet
2. limit intake of sugar
3. limit intake of salt
4. eat until satisfied - not full
5. eat breakfast everyday
6. MODERATION is the key !!!!!
VI. Consumer Nutrition
A. Nutritional Facts Label
1. Ingredients by weight
2. additives
3. calories
4. nutrients
5. servings
1. eat a well balanced low fat diet
2. limit intake of sugar
3. limit intake of salt
4. eat until satisfied - not full
5. eat breakfast everyday
6. MODERATION is the key !!!!!
VI. Consumer Nutrition
A. Nutritional Facts Label
1. Ingredients by weight
2. additives
3. calories
4. nutrients
5. servings
VII. Product Labeling
A. Claims - light, less, free, more, high, rich, lean, etc
B. Open Dates - expiration date, freshness date, packing date, sell by date
C. Food Sensitives - allergens, intolerance's
A. Claims - light, less, free, more, high, rich, lean, etc
B. Open Dates - expiration date, freshness date, packing date, sell by date
C. Food Sensitives - allergens, intolerance's
VIII. Food Borne Illness
A. Food Poisoning - eating food infected by various pathogens
B. Center for Disease Control (CDC) - identifies common diseases and controls epidemics
C. Prevention
1. wash hands before and after handling food
2. keep raw meat separated
3. cook foods thoroughly
4. refrigerate/ freeze perishable foods
A. Food Poisoning - eating food infected by various pathogens
B. Center for Disease Control (CDC) - identifies common diseases and controls epidemics
C. Prevention
1. wash hands before and after handling food
2. keep raw meat separated
3. cook foods thoroughly
4. refrigerate/ freeze perishable foods