Nutrition for Health

The Importance of Nutrition

Why Nutrition Matters

Food you eat plays a significant role in your total health. First step to good health is to learn about nutrition – process by which your

body takes in and uses food. Your body relies on food to provide it with nutrients – substances in food

that your body needs to grow, to repair itself, and to supply you with energy. You measure the energy you receive from food in calories – a unit of heat

used t measure the energy your body uses and the energy it receives from food.

Eating a variety of healthful foods can help avoid weight gain , type 2 diabetes, lower chance of cardiovascular disease, certain cancers, stroke and osteoporosis as you get older.

What Influences Your Food Choices?

You eat for two reasons: hunger – the natural physical drive to eat, prompted by the body’s need for food, or appetite – the psychological desire for food.

Sometimes you eat in response to emotional need, stressed, frustrated, lonely, or sad, maybe boredom, use food as a reward, mindless eating ( snacking while absorbed in another activity), relieve tension.

Family and culture, friends, time and money, and advertising

Giving Your Body What it Needs

Nutrients are used in may ways:1. As an energy source2. To heal, and build and repair tissue3. To sustain growth4. To help transport oxygen to cells5. To regulate body functionsEnergy in food comes from three sources carbohydrates,

proteins and fats; each gram of carbohydrates or protein provides four calories of energy, and each gram of fat provides nine calories. Body uses these nutrients to build, repair, and fuel itself.

Carbohydrates

Carbohydrates – starches and sugars found in foods, which provide your body’s main source of energy, recommended getting 45-65% of your daily calories for carbohydrates

Three types of carbohydrates: simple, complex and fiber

Simple

Fruits contain fructose, which is a simple sugar.

Junk foods such as cakes, cookies, candies and ice cream usually contain white table sugar

Galactose is a simple sugar that is most commonly found in milk

Honey contains vitamins and minerals and is also considered a simple sugar

Complex

Complex carbohydrates of starches are long chains of sugars linked together

complex carbs. raise your blood sugars at a slow pace. This is due to the fact that complex carbs. are high in fiber and they get broken down slowly in the digestive tract.

Whole grains are high in fiber, low in fat and they are good sources of complex carbs.

Fiber

Fiber – a tough complex carbohydrate that the body cannot digest

Moves waste through your digestive system

Eating foods high in fiber can help you feel full and may reduce the risk of cancer, heart disease and type 2 diabetes

Recommended 20-35% of grams in fiber per day

#1: Bran (Corn, Wheat, Rice, Oat)

#2: Dried Herbs, Spices,

and Peppers

#3: Cocoa Powder and

Dark Chocolate

#4: Flax Seeds, Sesame Seeds, and Sesame Butter (Tahini)

#5: Dry Roasted Soybeans

(Edamame)

#6: Sun-dried

Tomatoes

#7: Nuts (Almonds,

Pistachios, Pecans) #8: Sunflower Seeds

#9: Beans (Navy, White, French,

Kidney) #10: Passion Fruit (Granadilla)

Role of Carbohydrates andBenefits of Fiber

Most of the carbohydrates used are turned into simple sugars called glucose

Glucose can be stored in the body’s tissue and used later during periods of intense activity

Body cannot digest fiber, it aids in digestion and reducing the risk of diseases

Recommended that teen girls between the ages of 14 to 18 get 26 grams and boys 38 grams per day

PROTEIN

Protein – are nutrients the body uses to build and maintain its cells and tissues, made up of chemicals called amino acids

body uses about 20 amino acids found in foods, you produce all but nine, those are called essential amino acids, the rest are called nonessential amino acids

Other proteins can come from meat, eggs, and dairy products, and soy, these are sometimes called “complete” proteins because they contain all nine essential amino acids

Protein from plant sources usually are missing one or more of the essential amino acids; you can get them however by eating a variety of plant sources, Ex: of these would be grains, nuts , seeds and legumes

Proteins are the basic building material for body cells, muscles, bones, skin and internal organs are all constructed of protein. Protein is especially important during childhood and adolescence, throughout your life it will help maintain muscles, ligaments, tendons and all body cells

PROTEIN

Protein hemoglobin in red blood cells carries oxygen to all body cells

Protein also functions as hormones, chemical that regulates activities for various body systems

It can also be used as a energy source

Teen boys ages 14 to 18 should consume 52 grams of protein, and girls 46 grams per day in daily calorie intake

FATS

Unsaturated fats – vegetable oils, nuts, and seeds tend to contain larger amounts of unsaturated fats, eating them in moderate amounts may lower your risk of heart disease

Saturated fats – found mostly in animal-based foods such as meat and dairy products, some plant oils (palm, coconut, and palm kernel. Consuming to much saturated fats increases risk of heart disease

Trans Fat

A formed processed called hydrogenation, caused when vegetable oil hardens, as it hardens the fats become more saturated. Trans fats can be found in sticks of margarine, many snack foods and packaged baked goods (cookies/crackers)

Trans fats can raise total blood cholesterol levels, increase risk of heart disease

USDA requires that all amount of trans fats be listed on the nutrition label

Some cities of passed laws limiting or eliminating the use of trans fats in foods prepared in restaurants

Health Issues and Role of Fats

Fat amounts are needed to carry out basic functions for the body However to much can be harmful and generally to much fatty food can lead

to unhealthy weight gain and obesity Fat does provide a concentrated form of energy Essential fatty acids are important to brain development, blood clotting and

controlling inflammation, helps in maintaining healthy skin and hair Fat also absorbs and transport fat-soluble vitamins (A, D, E, and K) through

the bloodstream Calories from fat that the body does not used are stored, this is adipose

tissue, this provides insulation, to much body fat increases health problems (type 2 diabetes and cardiovascular disease)

Consuming saturated fat can increase levels of cholesterol – waxy, fatlike substance, this is needed to created cell walls, certain hormones, and vitamin D; excessive cholesterol can build up in your arteries, raising risk of heart disease

Teens are recommended to consume less than 25 to 35 % of their calories from fats; choose healthful unsaturated fats, limit the intake of saturated fats, including trans fats, to less than 10% of total calories

VITAMINS

Vitamins – compounds found in food that help regulate many body processes.

Vitamin C, folic acid and B vitamins are water soluble (they dissolve in water and pass easily through the bloodstream)

Body doesn’t store these vitamins, any unused vitamins are removed by the kidneys

Fat soluble vitamins (A, E, D, and K) are stored by body fat for later use, if consumed in large amounts can build up to the point where they can become harmful.

Vitamin/Amount Needed Per Day byTeens Ages 14 to 18

Role in Body Food Sources

Fat-Soluble VitaminsATeen female: 700 mcgTeen male: 900mcg

Needed for night vision; stimulates production of white blood cells; regulates cell growth and division; helps repair bones and tissues; aids immunity; maintains healthy skin and mucous membranes

Carrots, sweet potatoes, tomatoes, fortified cereals, leafy green vegetables, fish, liver, fortified dairy products, egg yolks

D (calciferol)Teen female: 5mcgTeen male: 5mcg

Helps body use calcium and phosphorus (needed for building bones); aids immune function; helps regulate cell growth

Fortified cereals and dairy products, fatty fish such as salmon and tuna Note: your skin naturally producers vitamin D when exposed to sunlight

ETeen female: 15mgTeen male: 15mg

Protects cells from damage; aids blood flow; helps repair body tissue

Fish, milk egg yolks, vegetable oils, fruits, nuts, peas, beans, broccoli, spinach, fortified cereals

KTeen female:75mcgTeen male: 75mcg

Essential for blood clotting, aids bone formation

Green leafy vegetables, vegetable oils, cheese, broccoli, tomatoes

Water-Soluble VitaminsB1 (thiamine)Teen female: 1.0 mgTeen male: 1.2 mg

Helps the body use carbohydrates for energy; promotes health of nervous system

Enriched and whole-grain cereal products, lean pork, liver

B2 (riboflavin)Teen female:1.0 mgTeen male: 1.3 mg

helps the body process carbohydrates, proteins, and fats; helps maintain healthy skin

Lean beef, pork, organ meats, legumes, eggs, cheese, milk, nuts, enriched grain products

B3 (niacin)Teen female: 14 mgTeen male: 16 mg

Helps body process proteins and fats; maintains health of skin, nervous system, and digestive system

Liver, poultry, fish, beef, peanuts, beans, enriched grain products

B6Teen female: 1.2 mgTeen male: 1.3 mg

Helps body use proteins and fats; supports immune and nervous systems; helps blood carry oxygen to body tissues; helps break down copper and iron; prevents one type of anemia; helps maintain normal blood sugar levels

Organ meats, pork, beef, poultry, fish eggs, peanuts, bananas, carrots, fortified cereals, whole grains

B12 (cobalamin)Teen female: 2.4 mcgTeen male: 2.4 mcg

Maintains healthy nerve cells and red blood cells; needed for formation of genetic material in cells; prevents one type of anemia

Liver, fish, poultry, clams, sardines, flounder, herring, eggs, milk, other dairy foods, fortified cereals

C (ascorbic acid)Teen female 65 mgTeen male 75 mg

Protects against infection; promotes healthy bones, teeth, hums, and blood vessels; helps form connective tissue; helps heal wounds

Citrus fruits and juices, berries, peppers, tomatoes, broccoli, spinach, potatoes

Folic acid (folate)Teen female: 400 mcgTeen male: 400 mcg

Helps body form and maintain new cells; reduces risk of birth defects

Dark green leafy vegetables, dry beans and peas, oranges, fortified cereals and other grain products

MINERALS

Minerals – elements found in food that are used by the body

Body cannot produce minerals, can receive them from food

Calcium is especially important to one’s health, promotes bone health

Calcium rich foods reduce the risk of osteoporosis – condition in which the bones become fragile and break easily

Most common in women over 50 years of age Bone mass builds rapidly between the ages of 10 and

20, reaching a peak around 30

Mineral/Amount Needed Per Day by Teens Ages 14 to 18

Role in Body Food Sources

CalciumTeen female: 1300 mgTeen male: 1300 mg

Forms bones and teeth; aids blood clotting; assists muscle and nerve function reduces risk of osteoporosis

Dairy products, calcium-fortified juice, calcium-fortified soy milk and tofu, corn tortillas, Chinese cabbage, broccoli, kali

PhosphorusTeen female: 1250 mgTeen male: 1250 mg

Produces energy; maintain healthy bones

Diary products, peas, meat, eggs, some cereals and breads

MagnesiumTeen female: 360 mgTeen male: 410 mg

Maintains normal muscle and nerve function; sustains regular heartbeat; aids in bone growth and energy production

Meat, milk, green leafy vegetables, whole grains, nuts

IronTeen female: 15 mgTeen male 11 mg

Part of a compound in the red blood cells needed for carrying oxygen; aids in energy use; supports immune system

Meat, poultry, beans fortified grain products

WATER

All body cells contain waterWater’s functions include:

Moving food through the digestive system Digesting carbohydrates and protein, and aiding

other chemical reactions in the body Transporting nutrients and removing wastes Storing and releasing heat Cooling the body through perspiration Cushioning the eyes, brain, and spinal cord Lubricating the joints

Teen girls need at least 9 cups of fluids a day

Teen boys need at least 13 cups of fluids a day

About 20% of your water intake comes from food you eat

Limit consumption of caffeine, this substance eliminates water from your body and can actually make you become dehydrated.

HEALTHY FOOD GUILDLINES

Dietary Guidelines for Americans – a set of recommendations about smart eating and physical activity for all Americans

Published by the U.S. Department of Agriculture and Department of Health and Human Services provide science based advice for healthful eating

Three guidelines to follow: Make smart choices from every food group find your balance between food and activity Get the most nutrition out of your calories

Enjoy your food, but eat less

Avoid oversized portions

Make half your plate fruits and vegetables

Make at least half grains whole grains

Switch to fat-free or low-fat (1%) milk

Compare sodium in food like soup, bread, and frozen meals – choose the foods with lower numbers

drink water instead of sugary drinks

Making Smart Choices

Fresh whole fruits that provide fiber are better the fruit juice

Dark green vegetables and orange vegetables are good mixes

Teens should drink fat-free milk or an equivalent about of low-fat yogurt or cheese, you can’t drink milk, choose calcium-fortified foods and beverages

Get at least three ounces of brown rice or whole grain cereals, breads, crackers and pasta a day (always make sure it is whole)

Choose lean meats and poultry (grilling, baking or broiling is best) anything fried in oil will add extra fat; try getting more protein from fish, beans, peas, nuts, and seeds

Avoid foods high in fat (saturated and trans) limit salt and added sugars; if you enjoy a sweet snack each day, use a physical activity to burn the extra calories off.

Getting the Most Nutrition Out of Your Calories

To make sure you get enough nutrients out of the foods, you eat, choose nutrient-dense foods a high ration of nutrients to calories.

Ex. – a single large carrot and a half ounce of potato chips have about the same number of calories, but the carrot is higher in nutrients. Eating more carrots and fewer potato chips, you will get more nutrients out of the same number of calories.

Nutrition Label Basics Food labels provide information about the ingredients and

nutritional value of foods The ingredients in food appear on the label in descending order by

weight. However, food labels that list several similar ingredients can mislead you. Ex: a product with three kinds of sweeteners would list them separately (high-fructose, corn syrup, corn syrup sugar) making them appear farther down on the list than if you would have just listed them as sugars. This makes the impression that the product contains less added sugars than it really does

Foods contain food additives – substances added to a food to produce a desired effect. This could be to keep food safe for longer period of time, to boost nutrient content, improve taste, texture, or appearance. Aspartame, a sugar substitute and olestra, a fat substitute are concern for some experts. Aspartame is used in diet soft drinks and olestra is used in some potato chips. This type of fat may pass through the body undigested, because olestra is not absorbed, this could lead to gastrointestinal problems

Nutritional Claims Free – food contains none, or an insignificant amount, of a given component:

fat, sugar, saturated fat, trans fat, cholesterol, sodium, or calories. For instance, foods labeled as being “calorie-free” must have fewer than five calories per serving

Low – eat this food regularly without exceeding your limits for fat, saturated fat, cholesterol, sodium, or calories. Low-fat foods, must have three grams or less of fat per serving.

Light – if it is label “light” it must contain 1/3 fewer calories, ½ the fat, or ½ the sodium of the original version. On some packages, “light” simply refers to the color of the food, such as light brown sugar.

Reduced – food contains 25% fewer calories, or 25% less of a given nutrient, than the original version. This also can be worded as “less” or “fewer.” Foods labeled as reduced may offer a much healthier option than the original version.

High – food provides at least 20% of the daily value for a vitamin, mineral, protein, or fiber. Synonyms for this term include rich in and excellent source of

Good source of – food provides 10 to 19% of the daily value for a vitamin, mineral, protein or fiber. Synonyms for this term include contains and provides

Healthy – must be low in fat and saturated fat and contain limited amounts of cholesterol sodium. Must provide at least 10% of the daily value for vitamin A, vitamin C, iron, calcium, protein, or fiber.

Organic Food Labels

USDA Organic – produced without the use of certain agricultural chemicals, such as synthetic fertilizers, or pesticides, these foods cannot contain genetically modified ingredients or be subjected to certain types of radiation. Organic foods are safer or more nutritious than conventionally grown foods

Open Dating

Sell by dates: show the last day on which a store should sell a product, after this date, the freshness of a food is not guaranteed

Use by or expiration dates: the last day on which a product’s quality can be guaranteed, for a short time, most foods are still safe to eat after this date

Freshness dates: appear on items with a short shelf life, such as baked goods, they show the last date on which a product is considered fresh

Pack dates: the day on which a food was processed or packaged, the pack date does not give the consumer an indication of the product’s freshness

Food Safety

Handling food carefully can help you avoid foodborne illnesses and other hazards.

Bacteria and viruses cause most cases of foodborne illnesses. Common sources of bacteria are Campylobacter, Salmonella, E.coli. Salmonella bacteria can infect hens and enter their eggs, shellfish can pick up bacteria that is naturally present in seawater, fresh fruit and vegetables can become contaminated if washed with water that has traces of human or animal wastes, infected humans who handle food can spread pathogens from their own skin to food.

Common symptoms of foodborne illnesses: cramps, diarrhea, nausea, vomiting, and fever

Keeping Food Safe to Eat

Pasteurization – treating a substance with heat to kill or slow the growth of pathogens. This is important in the process of milk and juices. The Dietary Guidelines outline four basic steps:

Clean – wash and dry hands before and after handling food, as well as using the bathroom, changing a diaper or handling pets; clean utensils and surfaces to prevent cross-contamination – the spreading of pathogens from one food to another; wash the food, rinse fresh fruits and vegetables under running water, and rub the surfaces of firm-skimmed fruits and vegetables.

Keeping Food Safe to Eat

Separate – foods most likely to carry pathogens are raw meat, poultry, seafood and eggs, separate these from other foods, store them separately when shopping and at home, use separate cutting boards for raw meats, poultry and fish, always transfer cooked food to clean platters

Cook – heat food to high temperature’s that kill the pathogens that cause foodborne illness, use a food thermometer to measure the internal temperature (temperature in the center of the food).

Chill – refrigeration slows growth of bacteria; refrigerate or freeze meat, poultry and other perishable foods as soon as you bring them home; thaw frozen food in the refrigerator, microwave or under cold running water; discard any food that has been sitting out at room temperature for two hours or longer – one hour when the temperature is above 90 degrees F.

Product Type Minimum Internal Temperature & Rest Time

Beef, Pork, Veal & Lamb

Ground 160 °F

Steak, chops, and roasts

145 °F and allow to rest for at least 3 minutes

Chicken & Turkey

Breasts 165 °F

Ground, stuffing, and casseroles

165 °F

Whole bird, legs, thighs, and wings

165 °F

Eggs Any type 160 °F

Fish & Shellfish

Any type 145 °F

Leftovers Any type 165 °F

Ham

Fresh or smoked (uncooked)

145 °F and allow to rest for at least 3 minutes

Fully cooked ham (to reheat)

Reheat cooked hams packaged in USDA-inspected plants to 140 °F and all others to 165 °F.

Food Sensitivities

Food sensitivities – allergies and intolerances – can make some foods dangerous to eat. Food allergy – a condition in which the body’s immune system reacts to substances in some foods. Most common allergens are found in milk, eggs peanuts, tree nuts, soybeans, wheat, fish and shellfish. Food labels are required telling whether a food product contains any of these ingredients or any protein derived from them. Food tolerance – a negative reaction to food that doesn’t involve the immune system – more common than food allergy. One that is most common is lactose tolerance, occurs when a person’s body doesn’t produce enough of the enzyme needed to digest lactose, a sugar found in milk.