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Be Health Smart Lesson 2, Chapter 3, Nutrition 2
MotivationMotivationWhen you eat right, you’re more likely to be healthy, look your best, and perform at your peak.
Be Health Smart Lesson 2, Chapter 3, Nutrition 3
Lesson overviewLesson overview• Why do you need nutritious food?• What influences your food choices?• How can you get the nutrients you need?• What are the six types of nutrients?• What other substances may be in food?• How can you use the Dietary Guidelines for
Americans?• How can you use food labels?• What is vegetarianism?
Be Health Smart Lesson 2, Chapter 3, Nutrition 4
Warm Up QuestionsWarm Up Questions
CPS Questions
(1-2)
Be Health Smart Lesson 2, Chapter 3, Nutrition 5
Quick WriteQuick WriteWhat’s your idea of a healthful meal or snack? Create a menu for what you consider a day of healthful foods you would enjoy.
(Note: Use “Pick a Student” button in CPS.)
Be Health Smart Lesson 2, Chapter 3, Nutrition 6
Why do you need nutritious food?
Why do you need nutritious food?
• Eating well helps you look your best and perform at your peak.
• We eat to take in calories and nutrients.
• Calories—units of heat that measure the energy used by the body and the energy that foods supply
• Nutrients—substances in food that your body needs
Be Health Smart Lesson 2, Chapter 3, Nutrition 7
Why do you need nutritious food? (cont’d)
Why do you need nutritious food? (cont’d)
• Nutrition—the process of using food to help your body have energy, grow, develop, and work properly
• Good nutrition is a main factor in good health.
Be Health Smart Lesson 2, Chapter 3, Nutrition 8
What influences your food choices?
What influences your food choices?
• Appetite• Hunger• Emotions• Family and friends• Cultural background• Food availability• Time and money resources• Advertising• Knowledge of nutrition• Personal preferences
Be Health Smart Lesson 2, Chapter 3, Nutrition 9
How can you get the nutrients you need?
How can you get the nutrients you need?
• Individual nutrient needs depend on a person’s
• Age• Gender• State of health• Level of activity
Be Health Smart Lesson 2, Chapter 3, Nutrition 10
How can you get the nutrients you need? (cont’d)
How can you get the nutrients you need? (cont’d)
• Nutrient deficiency—a shortage of a nutrient
• Teens need more of most nutrients to support growth and satisfy energy needs.
Be Health Smart Lesson 2, Chapter 3, Nutrition 11
How can you get the nutrients you need? (cont’d)
How can you get the nutrients you need? (cont’d)
• Most people in the United States get plenty of food but not enough nutrients.
• Lifestyles encourage foods high in fat and sugar.
• Eating low-nutrient, high-fat foods and overeating can lead to health problems.
• Nutritional knowledge and healthful eating habits defend against poor nutrition.
Be Health Smart Lesson 2, Chapter 3, Nutrition 12
Learning Check #1Learning Check #1
CPS Questions
(3-4)
Be Health Smart Lesson 2, Chapter 3, Nutrition 13
What are the six types of nutrients?
What are the six types of nutrients?
• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Water
Be Health Smart Lesson 2, Chapter 3, Nutrition 14
What are the six types of nutrients?
What are the six types of nutrients?
1. Carbohydrates• Carbohydrates give the body energy.• Simple carbohydrates (sugars)
• fruit, milk, honey, sugar added to some foods• Complex carbohydrates (starches)
• breads, cereals, pasta, rice, potatoes, dry beans, corn, other starchy vegetables
• Carbohydrates should be 45 to 65 percent of daily calories.
Be Health Smart Lesson 2, Chapter 3, Nutrition 15
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
2.Proteins• Proteins help the body build and repair itself and
fight disease.• Complete proteins—found in foods from animal
sources• Meat• Fish• Poultry• Eggs• Milk• Yogurt
Be Health Smart Lesson 2, Chapter 3, Nutrition 16
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
• Incomplete proteins—found in foods from plant sources
• Soybeans
• Nuts
• Peas
• Dry beans• Vegetarians combine plant foods to make
complete proteins.
Be Health Smart Lesson 2, Chapter 3, Nutrition 17
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
3. Fats• Carry vitamins and promote healthy skin
and normal growth• Are high in calories • Don’t eat a lot of fat.
Be Health Smart Lesson 2, Chapter 3, Nutrition 18
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
• Saturated fats are solid at room temperature.
• Found in animal and dairy products
• Butter, red meat, cheese, whole milk
• Can increase the risk of heart disease
Be Health Smart Lesson 2, Chapter 3, Nutrition 19
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
• Unsaturated fats remain liquid at room temperature.
• Come mainly from plant sources• Vegetable oils, nuts, avocados, and
olives.
• Lower cholesterol levels
• Are more healthful than saturated fats
Be Health Smart Lesson 2, Chapter 3, Nutrition 20
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
• Triglycerides—chemical form in which most fat exists in food
• Chief form of fat storage in body• Sources: foods or made in body from other
energy sources such as carbohydrates• Provide much of the energy your body’s cells• High levels linked to heart disease
Be Health Smart Lesson 2, Chapter 3, Nutrition 21
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
4. Vitamins• Vitamins help the body
• Fight infections• Use other nutrients• Perform other tasks
• Water-soluble vitamins dissolve in water.• Vitamins C and B• Cannot be stored in the body
• Fat-soluble vitamins are stored in body fat until needed.• Vitamins A, D, E, and K
Be Health Smart Lesson 2, Chapter 3, Nutrition 22
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
• Vitamin A• Healthy skin, vision• Sources:
• Dark green leafy vegetables• Dairy products• Deep yellow-orange fruits and vegetables• Eggs• Liver
Be Health Smart Lesson 2, Chapter 3, Nutrition 23
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
• B Vitamins
• Healthy nervous system, energy production• Sources:
• Meat/poultry• Eggs• Fish• Whole-grain breads and cereals
Be Health Smart Lesson 2, Chapter 3, Nutrition 24
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
• Vitamin C• Healthy teeth, gums, bones• Helps heal wounds and fight infection• Sources:
• Citrus fruits• Cantaloupe• Strawberries• Mangoes• Tomatoes• Cabbage and broccoli• Potatoes
Be Health Smart Lesson 2, Chapter 3, Nutrition 25
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
• Vitamin D• Bones, teeth; absorption of calcium• Sources:
• Fortified milk• Fatty fish• Egg yolks• Liver
Be Health Smart Lesson 2, Chapter 3, Nutrition 26
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
• Vitamin K
• Helps blood to clot• Sources:
• Dark green leafy vegetables• Egg yolks• Liver• Some cereals
Be Health Smart Lesson 2, Chapter 3, Nutrition 27
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
5. Minerals• Minerals—elements needed for forming
healthy bones and teeth and for regulating certain body processes
Be Health Smart Lesson 2, Chapter 3, Nutrition 28
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
• Calcium• Strong bones and teeth• Sources:
• Dairy products, dark green leafy vegetables• Canned fish with edible bones
• Fluoride• Strong bones and teeth• Sources:
• Fluoridated water• Fish with edible bones
Be Health Smart Lesson 2, Chapter 3, Nutrition 29
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
• Iron• Hemoglobin in red blood cells• Sources:
• Red meat/poultry• Dry beans• Fortified breakfast cereals• Nuts• Eggs• Dried fruits• Dark green leafy vegetables
Be Health Smart Lesson 2, Chapter 3, Nutrition 30
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
• Potassium• Fluid balance, nerve function• Sources:
• Fruits (fresh and dried)• Dry beans and peas
• Zinc• Healing wounds, cell reproduction• Sources:
• Meat, poultry, eggs• Dry beans and peas• Whole-grain breads and cereals
Be Health Smart Lesson 2, Chapter 3, Nutrition 31
What are the six types of nutrients (cont’d)
What are the six types of nutrients (cont’d)
6. Water• Vital to your life and health• Makes up over half of your body• Functions of water in body:
• Transporting nutrients• Helping digestion• Lubricating joints• Removing wastes• Regulating body temperature
Be Health Smart Lesson 2, Chapter 3, Nutrition 32
What are the six types of nutrients? (cont’d)
What are the six types of nutrients? (cont’d)
• You lose water every day in urine and sweat. • You need to replace water all the time.• Drink water during/after physical activity.• Beverages with caffeine or added sugar are
not good choices.
Be Health Smart Lesson 2, Chapter 3, Nutrition 33
What other substances may be in food?
What other substances may be in food?
• Fiber—the part of fruits, vegetables, grains, and beans that cannot be digested.
• Helps move food through digestive system• May help lower risk of certain diseases• High-fiber foods:
• Whole-grain breads and cereals• Fruits and vegetables• Dry beans and peas
Be Health Smart Lesson 2, Chapter 3, Nutrition 34
What other substances may be in food? (cont’d)
What other substances may be in food? (cont’d)
• Hidden fats.• No more than 25 to 35 percent of teens’ daily
calories should come from fat.• Trans fatty acids (trans fats or hydrogenated fats)
are artificial fats.• Sources: cookies, crackers, icing, potato chips,
margarine, microwave popcorn• Higher risk of heart disease than saturated fats.• Raise cholesterol levels and deplete good
cholesterol (HDL)
Be Health Smart Lesson 2, Chapter 3, Nutrition 35
What other substances may be in food? (cont’d)
What other substances may be in food? (cont’d)
• Cholesterol• Waxy substance• The body uses cholesterol to
• Build cells
• Build hormones
• Protect nerve fibers
Be Health Smart Lesson 2, Chapter 3, Nutrition 36
What other substances may be in food? (cont’d)
What other substances may be in food? (cont’d)
• Cholesterol is found in foods from animals
• Meat/poultry
• Egg yolks
• Dairy products• Eating high-cholesterol foods can affect
blood’s cholesterol level.
Be Health Smart Lesson 2, Chapter 3, Nutrition 37
What other substances may be in food? (cont’d)
What other substances may be in food? (cont’d)
• LDL—low-density, “bad” cholesterol• Leaves deposits in blood vessels• Raises risk of heart attack and stroke• To reduce LDL
• Exercise regularly• Limit foods high in fat and cholesterol
• HDL—high-density, “good” cholesterol• Can help lower LDL levels in body
Be Health Smart Lesson 2, Chapter 3, Nutrition 38
What other substances may be in food? (cont’d)
What other substances may be in food? (cont’d)
• Sugar• Provides food energy.• Occurs naturally in fruit and milk.• Is added to many prepared foods.• Too many foods high in added sugar can lead
to health problems.
Be Health Smart Lesson 2, Chapter 3, Nutrition 39
What other substances may be in food? (cont’d)
What other substances may be in food? (cont’d)
• Sodium• Helps control balance of fluids in body• Occurs naturally in salt• Found in prepared/processed foods• Most Americans consume too much sodium.• Possible dangers:
• High blood pressure• Fluid retention
Be Health Smart Lesson 2, Chapter 3, Nutrition 40
What other substances may be in food? (cont’d)
What other substances may be in food? (cont’d)
• Caffeine stimulates nervous system and can be habit-forming.• Sources
• “Power drinks”• Soft drinks• Coffee/Tea• Chocolate
• Stimulates heart rate and appetite• Perks you up but then causes drowsiness and cravings• Limit caffeine intake.
Be Health Smart Lesson 2, Chapter 3, Nutrition 41
Learning Check #2Learning Check #2
CPS Questions
(5-6)
Be Health Smart Lesson 2, Chapter 3, Nutrition 42
How can you use the Dietary Guidelines for Americans?
How can you use the Dietary Guidelines for Americans?
• Dietary Guidelines for Americans—food recommendations for healthy Americans over age 2• Eat a variety of nutrient-packed foods daily.• Stay within daily calorie needs.
Be Health Smart Lesson 2, Chapter 3, Nutrition 43
How can you use the Dietary Guidelines for Americans?
(cont’d)
How can you use the Dietary Guidelines for Americans?
(cont’d)
• A healthful eating plan• Emphasizes fruits, vegetables, whole
grains, and fat-free or low-fat milk and milk products
• Includes lean meat, poultry, fish, beans, eggs, and nuts
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
Be Health Smart Lesson 2, Chapter 3, Nutrition 44
How can you use the Dietary Guidelines for Americans?
(cont’d)
How can you use the Dietary Guidelines for Americans?
(cont’d)• Make smart choices.
• At the store, buy a variety of nutrient-rich foods.• At lunch, opt for whole grains, low-fat or fat-free
milk, water, or other drinks without added sugars.• In a restaurant, choose grilled, steamed, or broiled
dishes. Avoid fried foods.• On a trip, pack fresh fruits and vegetables, string
cheese strips, or a handful of unsalted nuts.
Be Health Smart Lesson 2, Chapter 3, Nutrition 45
How can you use the Dietary Guidelines for Americans?
(cont’d)
How can you use the Dietary Guidelines for Americans?
(cont’d)
• Mix up food choices.• Focus on eating a variety of fruits.• 2,000 calorie diet = two cups of fruit per
day
Be Health Smart Lesson 2, Chapter 3, Nutrition 46
How can you use the Dietary Guidelines for Americans?
(cont’d)
How can you use the Dietary Guidelines for Americans?
(cont’d)
• Vary your veggies.• Eat more
• Dark green vegetables• Orange vegetables • Beans and peas
Be Health Smart Lesson 2, Chapter 3, Nutrition 47
How can you use the Dietary Guidelines for Americans?
(cont’d)
How can you use the Dietary Guidelines for Americans?
(cont’d)• Get calcium-rich foods each day.
• Three cups of low-fat or fat-free milk or equivalent amount of low-fat yogurt or low-fat cheese
• Instead of milk, you can choose calcium-fortified foods/beverages.
Be Health Smart Lesson 2, Chapter 3, Nutrition 48
How can you use the Dietary Guidelines for Americans?
(cont’d)
How can you use the Dietary Guidelines for Americans?
(cont’d)• Make half your grains whole.
• Eat at least three ounces of whole-grain cereals, breads, crackers, rice, or pasta daily.
• Check to be sure that grains are labeled “whole” in list of ingredients.
Be Health Smart Lesson 2, Chapter 3, Nutrition 49
How can you use the Dietary Guidelines for Americans?
(cont’d)
How can you use the Dietary Guidelines for Americans?
(cont’d)• Go lean with protein.
• Choose lean meats and poultry.• Bake it, broil it, or grill it.• Vary protein choices: more fish, beans, peas,
nuts, and seeds.
Be Health Smart Lesson 2, Chapter 3, Nutrition 50
How can you use the Dietary Guidelines for Americans?
(cont’d)
How can you use the Dietary Guidelines for Americans?
(cont’d)• Balance food and physical activity.• Aim for healthy weight.• Benefits of maintaining healthful weight:
• Look and feel good• Lower risk for heart disease, some cancers, and
diabetes• Be active for 60 minutes each day.
Be Health Smart Lesson 2, Chapter 3, Nutrition 51
How can you use the Dietary Guidelines for Americans? (cont’d)
How can you use the Dietary Guidelines for Americans? (cont’d)
• Active female teens: 2,400 calories/day
• Active male teens: 2,800 to 3,200 calories/day
• “Active”: walking 3+ miles per day at a pace of 3–4 mph and the light physical activity in a typical day
Be Health Smart Lesson 2, Chapter 3, Nutrition 52
How can you use the Dietary Guidelines for Americans? (cont’d)
How can you use the Dietary Guidelines for Americans? (cont’d)
• If you use up calorie requirements on high-calorie foods, you won’t get all the vitamins and nutrients needed.
• Limit foods that are high in fats, sugars, and salt.
Be Health Smart Lesson 2, Chapter 3, Nutrition 53
How can you use the Dietary Guidelines for Americans? (cont’d)
How can you use the Dietary Guidelines for Americans? (cont’d)
• To get the most nutrition out of your calories, choose foods that are
• Nutrient rich and low calorie• Low in saturated fat• Low in trans fats• Low in cholesterol• Moderate in total fat
Be Health Smart Lesson 2, Chapter 3, Nutrition 54
How can you use the Dietary Guidelines for Americans? (cont’d)
How can you use the Dietary Guidelines for Americans? (cont’d)
• Avoid soft drinks and beverages that include sugar.
• Check ingredients to avoid• Sucrose• Corn syrup• Honey• Fructose• Other sweeteners
Be Health Smart Lesson 2, Chapter 3, Nutrition 55
How can you use the Dietary Guidelines for Americans? (cont’d)
How can you use the Dietary Guidelines for Americans? (cont’d)
• Choose foods with less salt.• Add spices instead of salt.
Be Health Smart Lesson 2, Chapter 3, Nutrition 56
How can you use the Dietary Guidelines for Americans? (cont’d)
How can you use the Dietary Guidelines for Americans? (cont’d)
• Know how to prepare, handle, and store food safely.• To reduce risk of foodborne illness
• Clean hands, food-contact surfaces, fruits, and vegetables.
• Do not wash meat or poultry.• Separate raw, cooked, and ready-to-eat foods.• Cook meat, poultry, and fish to safe internal
temperatures.• Chill perishable foods.• Thaw foods properly.
Be Health Smart Lesson 2, Chapter 3, Nutrition 57
How can you use food labels?
How can you use food labels?
• Packaged foods have a Nutrition Facts label.• Food labels compare nutrients in products to
the Percent Daily Value.• The Percent Daily Value—percent of the
recommended daily amount of nutrient in a serving of food.
• The Percent Daily Value is based on an intake of 2,000 calories per day.
Be Health Smart Lesson 2, Chapter 3, Nutrition 58
How can you use food labels? (cont’d)
How can you use food labels? (cont’d)
• Understanding food labels can help you make healthful food choices.
• Nutrient content is calculated by serving sizes.
Be Health Smart Lesson 2, Chapter 3, Nutrition 59
How can you use food labels? (cont’d)
How can you use food labels? (cont’d)
• The food label shows:• Fat• Vitamins• Minerals• Major nutrients• Fiber• Sugar• Total carbohydrate• General advice about nutrients
Be Health Smart Lesson 2, Chapter 3, Nutrition 60
What is vegetarianism?What is vegetarianism?• A vegetarian eats mostly or only plant
foods.
• Common reasons for vegetarianism• Religious/cultural reasons• Concern for environment or how food
animals are raised or slaughtered• Health reasons
Be Health Smart Lesson 2, Chapter 3, Nutrition 61
What is vegetarianism? (cont’d)What is vegetarianism? (cont’d)
• Health benefits of vegetarianism• Possible reduced risk of cardiovascular
disease and some cancers• Possible reduced risk of many health
problems
Be Health Smart Lesson 2, Chapter 3, Nutrition 62
What is vegetarianism? (cont’d)What is vegetarianism? (cont’d)• Vegetarian eating plans
• Lacto-ovo vegetarianism• Dairy foods, eggs, foods from plant sources
• Lacto vegetarianism• Dairy foods, foods from plant sources
• Ovo vegetarianism• Eggs, foods from plant sources
• Vegan• Foods from plant sources
Be Health Smart Lesson 2, Chapter 3, Nutrition 63
Learning Check #3Learning Check #3
CPS Questions
(7-8)
Be Health Smart Lesson 2, Chapter 3, Nutrition 64
Lesson reviewLesson review• Nutritious food gives energy and helps body
to build new tissues and repair cells.• Nutritious food helps body’s processes and
systems run smoothly.• Many factors affect food choices.
Be Health Smart Lesson 2, Chapter 3, Nutrition 65
Lesson review (cont’d)Lesson review (cont’d)• You can get the nutrients you need by eating
a variety of nutrient-rich foods.• The six types of nutrients: carbohydrates,
proteins, fats, vitamins, minerals, water• Other substances in food: fiber, hidden fats,
cholesterol, added sugar, sodium, caffeine
Be Health Smart Lesson 2, Chapter 3, Nutrition 66
Lesson review (cont’d)Lesson review (cont’d)• Use the Dietary Guidelines for Americans to
make wise food choices.• Make smart food choices.• Find balance between food and physical
activity.• Get the most nutrition out of your calories.
Be Health Smart Lesson 2, Chapter 3, Nutrition 67
Lesson review (cont’d)Lesson review (cont’d)• Understanding a food label can help you
select nutritious foods and balance your eating pattern.
• Vegetarianism refers to eating plans that include mostly or only plant foods.
Be Health Smart Lesson 2, Chapter 3, Nutrition 68
Review QuestionsReview Questions
CPS Questions
(9-10)
Be Health Smart Lesson 2, Chapter 3, Nutrition 69
SummarySummary• Why do you need nutritious food?• What influences your food choices?• How can you get the nutrients you need?• What are the six types of nutrients?• What other substances may be in food?• How can you use the Dietary Guidelines for
Americans?• How can you use food labels?• What is vegetarianism?