Nutrition & your health

The basicsGood nutrition- enhances quality of life & helps prevent disease

Calories- units of heat that measure energy used by the body & the energy that food supplies to the body- fuels everything you do- average teen needs between 1800-2200 calories per day

Nutrients- substances in food that your body needs to grow, repair, supply you with energy- helps you look & perform your best

The basicsINFLUENCES ON FOOD CHOICES

* Taste, appearance, smell * Hunger- natural, physical drive- need for food- nerves in your stomach that signal the brain

* Appetite- desire to eat * Emotions- stressed, sad, depressed, bored, reward

* Environment- Family, Friends * Culture/ethnic- reflect heritage- ex- Italian- pasta

* Cost/convenience- quick prep, cheap (fast food)

* Advertising- make food appealing

NUTRIENTSProteins- help build & maintain body cells & tissues- made of amino acids- body makes 11, 9 come from food- replace old cells, make hormonesCarbohydrates- preferred source of energy- 2 types- simple (sugars)& complex (starches)- take in more than body uses- turns to fatFats- concentrated form of energy- transport vitamins, add flavor & texture to food, excess amount leads to obesity

NUTRIENTSVitamins- regulate body processes- digestion- water-soluble(not stored- need to be replaced- B, C) fat-soluble(absorbed, stored & transported in fat- A, D, K)

Minerals- needed for healthy bones & teeth & regulating processes (calcium, iron) must come from food

Water- vital to every function- transports nutrients & carries waste out, helps digest food

Food Guide Pyramid

HEALTHY EATING GUIDELINES• Have variety, balance, &

moderation in food choicesAIM FOR FITNESS- Aim for/maintain a healthy weight

Daily physical activityBUILD A HEALTHY BASEEat recommended servings each

dayVariety of whole grain productsVariety of fruits & vegetablesKeep food safe to eatFollow the Pyramid

HEALTHY EATING GUIDELINESCHOOSE SENSIBLYReduce portion size if you want

to maintain or lose weightDiet low in saturated fat &

cholesterolReduce salt intake - especially processed foodsLimit sugar intake 1 gram of sugar = 4 teaspoons

Your Favorite Drinks & Sugar Content

• Water- NO SUGAR!!• 8 oz Milk- 12g = 48 tsp• 6.75 oz 100% Juice- 18g = 72 tsp• 8 oz OJ/Choc milk- 24g = 96 tsp• 16 oz Gatorade- 28g = 112 tsp• 12 oz. Coke- 39g = 156 tsp• 20 oz Lipton Iced Tea- 53g = 212 tsp• 16 oz Rockstar- 62g = 248 tsp

And the loser is…….• Mountain Dew 20 oz - 77g = 308 tsp!!!

• 1 Liter- 124g =

496 tsp!!!

http://www.mayoclinic.com/health/nutrition-facts/NU00293