Chapter 3 Nutrition Lesson 3.1 What Nutrients Does Your Body Need? Lesson 3.2 Creating a Healthy Eating Plan Lesson 3.3 Food Labels and Food Safety

Chapter 3Nutrition

Lesson 3.1 What Nutrients Does Your Body Need?

Lesson 3.2 Creating a Healthy Eating Plan

Lesson 3.3 Food Labels and Food Safety

What Nutrients Does Your Body Need?

Lesson 3.1

Copyright Goodheart-Willcox Co., Inc. May not be posted to a publicly accessible website.

Warm-Up

Healthy Choices

The foods and beverages you eat and drink impact virtually all aspects of your body.

What are three of your favorite foods that you think have a positive impact on your body? Explain why they might have this impact.

What are three of your favorite foods that you think have a negative impact on your body? Explain why they might have this impact.

shutterstock.com/Monkey Business Images


Nutrients

• Chemical substances that give your body what it needs to grow and function properly– Some provide energy

for daily activities– Others enable certain

critical bodily functions to occur

shutterstock.com/Rido


Carbohydrates

• Type of nutrient that is a major source of energy

• Sugars are called simple carbohydrates

• Starches are called complex carbohydrates

• Your body breaks down carbohydrates into glucose to obtain energy

shutterstock.com/Robyn Mackenzie


Think Further

Fiber is a tough complex carbohydrate. Since the body is unable to digest fiber, what might be some health benefits of eating fiber?

– Lowers cholesterol– Balances glucose– Adds bulk to stools– Helps prevent overeating


Protein

• Nutrient used by the body to build and maintain cells and tissues

• Provides energy when carbohydrates and fats are lacking in the diet

• Made up of smaller chemical units called amino acids

shutterstock.com/PathDoc


Fats

• Nutrient largely made up of fatty acids

• Provide a valuable source of energy– Saturated fats are found

primarily in animal-based foods– Unsaturated fats are found in

plant-based foods– Trans fats are created by a

process known as hydrogenation

– Cholesterol is found in foods from animal sources

thinkstock.com/iStock/olvas


Think Further

Body fat is unhealthy and has no beneficial purpose.

MYTH

– Fact: Body fat supplies energy to the body when food is unavailable.

– Fact: Body fat acts as a cushion to protect internal organs.

– Fact: Body fat helps regulate body temperature.

Myth or Fact?


Vitamins

• Organic substances• Necessary for normal

growth and development• Help regulate various

body processes• Help the body release

the energy from other nutrients

shutterstock.com/zirconicusso


Minerals

• Inorganic elements that come from the earth and are absorbed by plants

• Your body needs a total of 20 different minerals– Macrominerals– Trace minerals

shutterstock.com/Maks Narodenko


Water

• Water is necessary for most bodily functions

• Individuals should drink 8½ to 11½ cups of fluids per day

• Feeling thirsty is a signal that your body needs more water

shutterstock.com/Greg Daniels

Creating a Healthy Eating Plan

Lesson 3.2


Dietary Guidelines

• Published by the US Departments of Agriculture (USDA) and Health and Human Services (HHS)

• Discuss establishing eating patterns to promote health

• Revised every five years

shutterstock.com/Monkey Business Images


Maintain Calorie Balance

• A calorie is a unit of measurement for energy provided by food

• Calories are burned by performing…– body functions (eating,

sleeping, breathing)– daily activities (walking to class,

cleaning your room)

• You can maintain your weight by balancing calories consumed with calories burned throughout the day

shutterstock.com/Jacek Chabraszewski


Nutrient-Dense Foods

• Have relatively few calories

• Provide vitamins, minerals, and other healthful substances

• Important for a healthy diet

shutterstock.com/margouillat photo


Critical Thinking

Empty Calories

You have the choice of consuming a medium-sized apple or an 8-ounce glass of sugary soda.

Since each option contains about 100 calories, can one food be more healthful than the other? Why or why not?

shutterstock.com/M. Unal Ozmen


MyPlate Food Guidance System

• The MyPlate diagram includes the five food groups:– Fruits– Vegetables– Grains– Protein– Dairy


Undernutrition

• Occurs when people do not receive the needed nutrients from the food they eat

• Can lead to growth problems in children • Can also lead to serious or life-threatening

problems– Brain damage– Impaired vision– Blindness– Bone deformities

shutterstock.com/Leah-Anne Thompson


Think Further

Overnutrition is often caused by people eating too many foods that contain high amounts of added sugar, solid fat, sodium, refined carbohydrates, or simply too many calories.

What are some examples of health problems that might be caused by overnutrition?

thinkstock.com/Fuse

Food Labels and Safety

Lesson 3.3


Nutrition Facts Labels

• The FDA requires any food sold in a package to include a Nutrition Facts label

• This partial label shows the serving size, servings per container, and calories per serving

Courtesy of the FDA


Daily Values

• Daily Values are the recommended intake amounts for specific nutrients

• They are printed at the bottom of the food label panel

• Based on a 2,000-calorie diet

Courtesy of the FDA


Critical Thinking

Serving Size

Suppose you look at the label for a bag of caramel crunch popcorn and see that it contains 100 calories. You eat the entire bag before you begin to wonder how such a large serving of this snack could have only 100 calories.

What mistake did youmake when you looked at the food label?

shutterstock.com/Peter Zijlstra


Ingredients in Foods

• A food label includes all the ingredients that were used to make that food

• Ingredients are often listed in a confusing way

• Food additives must also be included in the ingredient list

shutterstock.com/Image Point Fr


Claims on Labels

• Food labels may describe a food using a specific claim about its health benefits– Examples: “low fat,”

“reduced calories”

• Foods should meet certain criteria set by the FDA to use these labels

shutterstock.com/DeiMosz


Think Further

What general requirements must a food meet to be called an organic food?

What are two reasons someone might wish to purchase organic food, even if it is more expensive than other products?

thinkstock.com/iStock/ddsign_stock


When Food Causes Illness

• Foodborne illness, or food poisoning, refers to illnesses that are transmitted by foods

• Most foodborne illness can be prevented by practicing safe food handling procedures

shutterstock.com/Serenethos


Think Further

Foodborne infections are caused by agents, such as bacteria, viruses, or parasites.

How does foodborne intoxication differ from a foodborne infection?

– Foodborne intoxication is an illness caused by toxins that an organism has produced in a food

thinkstock.com/iStock/Slawomir Fajer


Preventing Foodborne Illness

• These strategies can help reduce your risk of getting foodborne illnesses– Wash your hands with hot, soapy water – Cook foods to the appropriate temperature– Keep hot foods hot and cold foods cold – Refrigerate and freeze perishable food– Wash counters, tables, and dishes with hot, soapy water– Wash fruits and vegetables before preparing them– Throw away cans that are leaking or bulging


Food Intolerance

• Food intolerance is a condition in which a person cannot properly digest a certain type of food

• Examples: lactose intolerance and gluten intolerance

shutterstock.com/Eskemar


Food Allergies

• A food allergy is an immune response to a certain food that the body reacts to as if it were harmful

• Common reactions include hives or a rash, swelling in the tongue and throat, difficulty breathing, and cramps

shutterstock.com/Karen Sarraga

Documents

Chapter 3 Nutrition Lesson 3.1 What Nutrients Does Your Body Need? Lesson 3.2 Creating a Healthy Eating Plan Lesson 3.3 Food Labels and Food Safety