Nutrition

Nutrition during teen years

• Vocabulary to know:– Nutrition– Nutrients (6 groups)– Calories– Hunger: physical need for food– Appetite: psychological desire for food

Environment factors effect food choices

• Family, friends, and peers– Examples?

• Cultural and ethnic background – Examples?

• Convenience and cost– Examples?

• Advertising– Examples?

Nutrients

• 6 Groups of Nutrients:–Carbohydrates–Protein–Fats (Lipids)–Vitamins–Minerals–Water

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Carbohydrates– Carbohydrates: 60% of daily diet WHY?

• 4 calories per gram– Classified as simple or complex

» Simple: sugars in fruit, milk, natural sugar» Complex: potatoes, nuts, seeds, grains: break down into simple

before the body can use as energy» Role: is to convert glucose to glycogen and store in the liver and

muscles as glycogen, when you need more energy then you convert glycogen to glucose. Too much stored then you store carbohydrates as body fat

– Fibers: indigestible complex carbohydrate: in fruits, vegetables, fruits, and whole grains.

» Helps move waste from food products out of system» Reduces the risk for heart disease and some fiber helps reduce

blood glucose level.» Need 20-35 grams per day

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Protein

• Need to build and maintain body cells and tissues

• Proteins are made from long chains of amino acids. 20 different amino acids and the body supplies all but 9. The 9 are called essential amino acids. Get these from foods.

• Role is to help with growth, make enzymes, hormones, and antibodies.

• Proteins provide 4 calories per gram and excess protein converts to body fat.

Fats (lipids)

• Fatty substance that does not dissolve in water

• Provides twice the energy than protein, carbohydrates: 9 calories per gram

• Saturated: solid at room temp.• Unsaturated: liquid at room temp.• Transport certain vitamins• Cholesterol: losing excess weight can lower

cholesterol.

Vitamins

• Compounds that help regulate vital body processes, digestion, absorption, and metabolism of other nutrients.

• Two types of vitamins:– Fat soluble: absorbed, transported, and stored in

fat. Store in fatty tissue, liver, kidney’s. Too much is toxic.

– Water soluble: dissolve in water,pass to blood through digestion. Body does not store so need to replenish

– Important vitamins: A, D, E, K (know role in body)

Minerals

• Body does not manufacture, but needed for healthy bones, teeth, and regulating body system processes.

• Key minerals:– Calcium: build bone, regulate body function– Phosphorous: cell metabolism, proper acid base

in blood– Magnesium: activates enzymes to metabolize

carbohydrates, aids in bone growth– Iron: part of red blood cells carbon dioxide and

oxygen transport, helps in resistance to infections

Water

• 70 % of body is water• Water is vital to every body function

– Transports other nutrients– Carries waste away from cells– Lubricates the joints– Allows you to swallow and digest– Helps maintain body temp. with perspiration– Need 8 8oz glasses a day plus more if active– Plain water, milk and juice are best source– Caffeine, soft drinks cause you to lose water with

increased urination.– Fruits and vegetables contain some water

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continued:– Find a balance between physical activity and food:

helps control weight balances calories• Aim for healthy weight• Be physically active for 60 minutes a day• Increase intensity and time to get greater benefits• Understand serving sizes

– How much of a food you eat in one meal– Visualize common objects for portions

» Medium apple= one portion» Tennis ball =one portion» Computer mouse=one serving of meat

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• Getting the most from nutrition– Know your range of recommended calories

expended versus food intake• How many calories a day you will use should determine

the foods you choose to eat– Sedentary, moderately active, active

• Active is walking more than 3 miles a day at a pace of 3-4 miles an hour.

• Get the most nutrition out of your calories: limit the amount of fats, sugar, and salt.

• Salt content: 6 grams of salt a day, helps transport nutrients into cells move waste.

– http://www.nal.usda.gov/fnic/foodcomp/Data/SR18/nutrlist/sr18a307.pdf

– We take in twice the recommended amount of salt and sugar

Sugar

• Sugars are hidden in many foods• Balance added sugar with less added sugar• Limit foods with added sugar, such as 100%

juices versus sodas• Choose fresh fruits or canned fruits packed in

water or juice not sugar• Identify added sugars

• Corn syrup, honey, and molasses• Ingredients with *ose*, fructose, lactose, etc.

Salt

• Too much increases blood pressure• Decreases loss of calcium in skeletal system

if you eat less salt• Tips for moderation of salt

– Choose foods low in sodium (less than 140 mg or 5% of DV.

– Choose foods at restaurants without salt or less salty flavoring

– Taste foods before salting, then go easy or season with herbs and spices

– Choose fresh fruits and vegetables often

Healthful eating patterns• Foundations for healthful eating are:

– Variety– Moderation– Balance

Eat favorite foods but plan to fit them in and you can eat 3 meals or several mini meals

Eat Breakfast to improve mental and physical performance and prevent overeatingeat nontraditional breakfast foods; pizza, peanut butter on toast etc.eat high fiber cereals and calcium rich dairy products

Nutritional snacks such as our list are good for your planWhen eating out avoid high fats, ordered grilled, baked, or broiledGet smaller portions or take the larger servings home don’t eat the

entire meal in one seating

Nutrition labelingrequired by law on packages

• Foods on labels are listed with the highest content on top and then down

• They list other ingredients that are similar lower down but should be included under the main name: (sugars)

• Food additives: added to produce a desired effect. Flavor or color a food,or lengthen the storage life.

• Sugar and fat substitutes can be under other names (aspartame) (olestra)

Product labelinggive details about foods

• Nutrient content claims:– Light or lite; calories reduced by 1/3 or reduced at

least 50%– Less: 25% less of a nutrient– Free: no amount of fat or an insignificant amount of

fat, sat. fat, trans fat, cholesterol, sodium, sugars,or calories

– More: 10% more of DV for vitamins, minerals, protein or fiber

– High, RichIn, or Excellent source of: 20% or more of DV for a vitamin, mineral, protein, fiber

– Lean: meat, poultry,fish, or shellfish product with less than 10 grams of total fat, less than 4 grams of sat. fat and less then 95 mg of cholesterol per 3 oz. serving.

Food Open Dating

• Expiration date: las date you should use • Freshness date: last date a food is

considered fresh• Pack date: date food packaged• Sell-by-date: last date product should

be sold.

Food Sensitivities

• Sensitivity to specific foods: balance diet if some foods effect you

• Food allergy: body’s immune system reacts to substances in food. (peanuts, eggs, fish, wheat, etc

• Food tolerance: neg. reaction to food, could be metabolic, and you can’t digest some foods

Food Borne Illnesses• Foods contaminated by pathogens (food poisoning)• CDC can identify the bacteria/viruses• Pasteurization: treat substances with heat to destroy or

slow the growth of pathogens (milk)• Most illnesses from food occur at home:

– Spread by persons infected with pathogens– Animals raised or caught may contain disease causing organisms.– Symptoms for foodborne illnesses: nausea, vomiting, diarrhea, and

fever• Recommendations to keep food safe use: clean, separate,

cook, and chill– Wash hands– Keep raw meat, seafood, poultry, away from other foods– Cook foods to a safe temp.– Refrigerate or freeze perishable food and prepared foods