Unit 5 Food in Your LifeNutrition & Wellness

WELLNESS & FOOD CHOICES

Nutrition & Wellness Chapter 1Textbook Pgs. 22-32

Wellness & Food Choices

• Wellness means reaching your personal overall best level of health. • It does not mean that you have a perfect

body or that you are free of any health problems. • 3 Areas of Wellness• Physical• Mental & Emotional• Social

Physical Health• Refers to the normal functioning of your body’s

systems.• How do you look? • Clear eyes• Clean teeth and hair• Good posture

• How do you feel?• Energy levels• Resistance to illness• Able to sleep well and relax

Mental & Emotional Health• Includes how you deal with daily life and how you

feel about yourself.• This impacts your overall health more than most

people think.• How well can you cope with change?• Can you handle anger and frustration in an

effective way?• Are you able to set goals and work toward

accomplishing them?• Do you have a good self-esteem and confidence in

yourself and your abilities?

Social Health

• Refers to your relationships with others.• Are you able to praise and accept other

people?• Do you have friends? • Are you responsible? Can others

depend on you?• Are you able to communicate your

feelings & thoughts?

Wellness Challenges

• Stress along with many other things can make it difficult to achieve overall wellness.• What are some things in your life that cause you

stress?• How does this affect your overall wellness?• Physical• Mental & Emotional• Social

• What do you do to help you manage stress?

Wellness= Nutrition + Activity• Lifestyle- how you live your life and the things that you

do- has a huge impact on your overall wellness.• Nutrition refers to how the food you eat affects your

body.• The food that you eat SHOULD provide your body with

nutrients- these are chemicals that nourish your body. • Different foods provide different nutrients.• Some are nutrient-dense, while some have zero

nutritional value. • It is not enough to eat right, you need to exercise as well.• You should strive for 30 minutes of moderate physical

activity everyday.

Why You Eat What You Do…• People Around You- who you are with!• Friends and family have an impact. What foods do you eat at your

house? What restaurants do you like to visit?• Culture- traditions, beliefs, & values!• Are there certain foods that you eat on specific days or occasions?

• Food Supply- what’s available!• What foods are you able to purchase at your local grocery store?

• Schedules, Energy, & Budget• How much time do you have? Do you have the energy to prepare a

big meal? Can you afford to eat out?• Food Advertising• Is there a new product that you would like to try? Do you have a

coupon for a free treat?• Knowledge• What do you know about nutrition & wellness? What attitudes do

you have toward eating certain foods?

Making Tough Decisions1. Identify the issue - What is the problem?2. Collect information and resources- What do you need

to know to help you solve the problem or make a decision?

3. Identify possible choices- Lay out all of your options.4. Weigh the consequences- what is the possible outcome

for the choices you have laid out?5. Choose the best option- be sure to consider the

consequences. 6. Take action- make it happen!7. Evaluate your decision- what have your learned? Would

you do it differently next time? Learn from your mistakes!

Taking Action for Wellness1. Set realistic goals.2. Decide on a plan.3. Identify small, achievable steps.4. Take action.5. Stick with it.6. Get support.7. Check your progress.8. Reward yourself.

READY, AIM, ACTION!On a piece of notebook paper create your action plan for

reaching one of your goals for the future. Use the sections below to guide you through the process.

1. Set realistic goals. My goal: ____________________.2. Decide on a plan. My plan: ______________________.3. Identify small, achievable steps. Steps I will take: ___.4. Take action. When I will begin __________________.5. Stick with it. Things that might get me off track and

what I can do to get back on track _________________.6. Get support. People who will support me as I try to

reach my goal _________________________________.

ENJOYING FOOD

Nutrition & Wellness Chapter 2Textbook Pages 34-44

Hunger or Appetite• Appetite is the psychological desire to eat.• It is stimulated by your senses-

The way food looks or smells.• Sound of popcorn popping, smell of steak

on the grill, a commercial on tv. • Can make you think your hungry even when you are not. • Having a good appetite is a sign of wellness.• The more foods you find appealing, the more likely you are to

add a variety of foods to your diet. • Hunger is the physical need to eat.• Your body sends signals such as stomach pains, headache,

fatigue. • This is your body’s way of telling you that it needs a fresh supply

of food energy and nutrients.

Hunger or Appetite

• Food satisfies more than just physical needs, it satisfies emotions as well.

• Some people eat to relieve stress or boredom. • Many people go out to eat with friends to be social and to

have fun. • It takes 20 minutes for your stomach to send the message

to your brain saying, “I’m Full!” This is why it is important to eat slow.

• Make good choices, think about why you are eating. • Are you hungry? Or

Are you eating because your bored?

• When people talk about the taste of food, they are usually referring to flavor. • Flavor is the combination of a food’s taste, smell, and

touch. • Everyone experiences flavor differently, which is why we

all like different foods. • The tongue is responsible for the flavor experience. • It is covered with papillae- tiny bumps that contain

hundreds of taste buds. • Other nerves in your mouth are responsible for sensing

texture and temperature. • Your senses play a large role in how you experience food,

if one of them is altered, the food may taste different.

Flavor

Flavor• There are 4 main flavors that

you experience when eating.• Each are registered on a

different area of the tongue.1. Sweet2. Salty3. Sour4. Bitter

• A 5th flavor has recently been added Umami- the Japanese word for delicious refers to meaty & savory flavors.

Eating Together• In the past, nearly every family sat

down to eat dinner together. • Today schedules are more hectic making it more difficult to

find time for a sit down and eat together.• Eating together is important-• It provides a time to be together and catch up on what is

going on in everyone’s individual lives. (Social)• Provides a time to share problems, thoughts, or feelings

with people that you can trust and are close to. (Mental/ Emotional)

• Provides a time to sit, relax and enjoy your meal. (Physical)• Families to eat together tend to follow more healthful eating

patterns.

Making Meals Pleasant

• Setting the table is one way to make a meal more pleasant. • The table is set in a specific way to make eating more

convenient. The type of table setting used will be determined by the menu and the formality of the meal. • Flatware refers to the utensils on the table and place

setting refers to the dishes and glasses on the table. • A proper table setting allows you to have all the utensils

and items that you need close by so that the host and their guests can sit down and eat together without interruption. • You should allow 20 inches for each place setting to ensure

that each person has enough space.

Casual Table Setting

Informal Table Setting

Formal Table Setting

Serving a Meal

• Another way to make a meal pleasant is by choosing an easy and convenient way to serve it.• Family Style- all food is placed in serving dishes on

the table, and people serve themselves. “Pass the mashed potatoes please!”• Plate Style- food is placed on individual plates in

the kitchen and then brought to the table. • Buffet Style- food is placed on a side table or

buffet and people serve themselves from there. • Restaurants also vary in the way they serve food.

Table Manners• Etiquette refers to polite conduct that shows

respect and consideration for others. • Different situations call for different etiquette.• Manners or Table Manners refers to the proper

etiquette you should use when eating. • Good manners vary in different cultures. • In China it is good manners to lift your bowl of

rice close to your mouth.• In the U.S. that would be considered rude.

Etiquette Basics• Sitting at the table- good posture, elbows off the table.• Serving food- use a serving fork or spoon, not your

flatware. Ask others to pass the food to you, don’t reach. Wait until everyone is served before eating.• Using place-setting items- unfold your napkin into your

lap, when using flatware start with the pieces on the outside and work your way in, when you are not using the knife place it across the top of the plate.• Eating- lift food to your mouth, small bites, eat slowly,

chew with your mouth closed, use a piece of bread to push foods onto fork or spoon not your fingers.

Etiquette Basics• Awkward moments- if you must remove something from

your mouth use your napkin, do not blow your nose in the napkin, cover your mouth if you need to cough, excuse yourself from the table to take care of bodily functions, • Finishing up- place your napkin neatly to the left of your

plate, place your knife and fork parallel across the center of your plate.• If you must leave the table before you are finished with

your meal, place your knife and fork across one another in an X shape on the center of your plate. This tells your server that you are not finished.• When eating out you should leave a 15-20% tip for your

server. This shows appreciation for good service.

A WORLD OF DIVERSITY

Nutrition & Wellness Chapter 3Textbook Pages46-56

Different Foods, Different Customs• From country to county, and region to region cuisine

differs.• Cuisine refers to the typical foods and ways of cooking. • Not only are foods around the world different, but

people around the world eat differently as well.• Some use chopsticks, forks & spoons, or even their

fingers.• Culture includes the beliefs, values, and behaviors shared

by a group of people. • Culture influences what we eat, when we eat it, and even

where, how, and with whom you eat. • Just within the U.S. we can see differences regionally-

East Coast, West Coast, South, New England, etc.

Different Foods, Different Customs• An ethnic group is a race or nationality of people with common

cultural characteristics. • The foods and food traditions belonging to an ethnic group are

called ethnic foods.• Ethnic food traditions are passed through many generations.• In the U.S. we get to experience many ethnic foods because of

the diversity of our population. • Religious customs may include periods of feasting or fasting.• They may also dictate what foods can or cannot be eaten. • Judaism prohibits eating mean and dairy at the same meal. Islamic

law prohibits eating pork. • Holidays also dictate many food customs.• What food traditions does your family have?

The Local Food Supply• Food supply significantly impacts cuisine and food choices.• Climate & Geography- what can be grown or produced in a

particular area? • Coastal areas have cuisine that uses seafood.

• Commerce- the exchange of goods from country to country have made many foreign foods readily available. • Bananas originated in Malaysia, but are known grown in bulk in

Central America. • Immigration & Travel- when people move they take their food

customs with them, or they take their traveling experiences home with them.• When European settlers came to the U.S. they brought their food

customs with them. • Politics & trade affect what products are traded as well as the

price of foods that are imported.

Food in the U.S.A. • What foods do you think make up the typical American diet?• Our country’s food traditions first began with Native

Americans.• They taught the European settlers how to grow, gather, and

hunt so that they could survive in their new land. • As more countries came to America and settled in different

regions, they added their influence.

• Germans = Apple Strudel• Jewish = Bagels• Italians = Pasta

• Scandinavians = Meatballs• Irish = Corned Beef &

Cabbage• Asians = Stir-fry

Foods in the U.S.A.

• Within the U.S.A. there are also foods that are characteristic of certain regions. These are known as regional foods.• South = peach desserts , pecan pies, & creole

cooking• Southwest = bbq beef & spicy tex mex foods• Midwest = pork & corn on the cob• West Coast = dishes heavy on fruits & vegetables• Alaska = salmon, deer & elk• Hawaii = pork, pickled dishes, & pineapple

Health Benefits of Ethnic Foods

• Other cultures use different spices to flavor their foods.• Spices & herbs carry many health benefits.• The more variety your have in your diet, the

more likely you are to consume more nutrients.• Some cultures include more vegetables than

others. • Some include more fruits.• Some eat more fish or beans which are healthy

proteins.

Exploring New Foods

• Try new foods at a fair or festival.• Talk with people from other cultures and learn

about their food customs.• Travel to new places and enjoy the foods

representative of that region.• Look for ethnic foods in your supermarket.• Try a new recipe from a regional or ethnic

cookbook.• Visit am ethnic restaurant.

THE FOOD SUPPLY

Nutrition & Wellness Chapter 4Textbook Pages 58-68

The Food Supply Chain• Getting food to your table is a huge, complex business that

employs millions of people. 1. Production- farmers grow crops and raise livestock, product

developers work at food companies to research and develop new food products.

2. Processing- food is taken from farms to processing plants were they are cleaned, sorted, frozen & packaged.

3. Distribution- food is shipped from the processing plant to a distributer where it is stored in a warehouse then sold to retailers.

4. Marketing- advertising and marketing agencies promote food products, retailers such as stores & restaurants purchase food and sell to consumers.

5. Consumers- people like me and you purchase food.

What Affects the Price?• One week the price of lettuce is $0.99 while the next week it may

be $1.59- there are many things that affect the price of the food we purchase.

• Supply & Demand-• When supply is high and demand is low the price is less.• When the supply is low and the demand is high, the price goes

up!• Supply is most commonly affected by weather.

• Production & Distribution Costs-• The businesses involved in the food supply need to make a

profit. • When operating costs go up, that price is passed onto the

consumer.• Ex: Fuel Costs

Technology & The Food Supply• Previously, consumers only had access to the foods that

were produced locally- this is one reason that regional foods developed. • Now because of technology we are able to enjoy locally

grown foods and as well as a variety of foods from all across the world. • Ex: You no longer have to live in Hawaii to enjoy

pineapple!• Technological advances in the way we produce, store,

and transport foods have made this possible.

Technology & The Food Supply

• Hydroponics- method of growing vegetables indoors in a nutrient-rich solution rather than soil. Light, temperature, and humidity are controlled. • Fish farming is a method of growing fish and shellfish in

an enclosed area of water. Areas of the ocean are sectioned off for easy harvest and greater yields of seafood. • Greater understanding of genes- the blueprints in living

cells- have allowed scientists to develop new foods with specific qualities. • Ex: Vegetables with more vitamins, plants that are

disease-resistant.

Food Processing• Food Processing includes the methods of preparing and handling

food for safety, nutrition, convenience, and appeal. • Ex: Apples- you can buy fresh apples, dried apples, apple juice,

apple pie, etc. • Shelf Life is the length of time foods stay safe and appealing to

eat. Preservation methods increase the shelf life of many foods.• Freezing- cold temperatures slow down the growth of bacteria that

cause spoilage.• Canning- high heat destroys harmful bacteria and food is sealed

airtight. • Drying- removes moisture that bacteria needs to survive.• Irradiation- passing food through radiant energy kills some forms of

disease-causing bacteria. These foods must be labeled.• Curing- using salt, sugar, spices to preserve food. Ex: Ham

Food Processing• Some food preservation techniques can cause food to lose

some of their natural nutrients. • Food Additives are substances that are added to foods

during processing. They are used to …• Preserve- extend the shelf life of food to reduce spoilage

and waste.• Increase Nutritional Value- • Enrichment = nutrients that were lost during processing are added

back. • Fortification = nutrients that were not naturally present are added.

• Enhance flavor or appearance.• Give special qualities to food. • Ex: Keep salt from clumping. Make ice cream smooth and thick.

Food Processing• Food additives and the amounts in which they can

be used are carefully tested and controlled. • The FDA is regulates the safe use of food additives.

• Some people are sensitive to certain food

additives which may cause a food allergy. • Convenience Foods are foods that are partly or

fully prepared. • Ex: frozen egg rolls, canned chili, sliced stir-fry

vegetables. • Typically the more processing that is done to the food

product, the higher the price.

Keeping Food Safe• The food industry and the government share the

responsibility for keeping food safe from farm to table. • The Government: • Set regulations and standards for food safety.

• Ex: use of pesticides & additives • Watch over the food industry to make sure the regulations are

followed. • Provide information & set standards for consumers.

• Ex: Food Labels

• The Food Industry: • Comply with government regulations for food safety.• Provide additional information to consumers.

• Ex: Consumer hotlines etc.

The World’s Food Supply• Not everyone in the world has access to the kind of food

supply that we have here in the U.S.• Every country including the U.S. has a problem with

hunger. • Why does hunger exist?• Climate & geography make it difficult to grow food.• Lack of modern transportation to distribute food to

those who need it. • Lack of fuel or electricity to cook food.• Natural disasters and weather affect food supply.• Wars and conflict destroy farms and disrupt

transportation.