The Importance of Nutrition

Terms:Nutrition-the process by which

your body takes in and uses food.Nutrients-substances in food that

your body needs to grow , to repair itself, and to supply you with energy.

Calorie-a unit of heat used to measure the energy your body uses and the energy it receives from food.

Hunger vs AppetiteHunger-the natural

physical drive to eat, prompted by the body’s need for food.

When you are hungry, you may feel tired or lightheaded. Once you satisfy your hunger, you feel better.

Appetite-the psychological desire for food.

Think of how the smell of french fries tempts you, even if you are full.

What affects what I choose to eat?

Family and Culture

FriendsTime and Money

Advertising

NutrientsCarbo-hydrat

esFats

Protein

Vitamins

Minerals

Water

Carbohydrates-provide body’s main source of energy.

•Grains, grain products (bread, pasta)

•Beans, root vegetables (potatoes)Compl

ex•Fruit, dairy, honey, maple

syrup•Processed foods(cereal,

bread, bakery products)Simple

•Body cannot digest•Fruits, vegetables, whole

grains, nuts, seeds

Fiber

ProteinNutrients the body

uses to build and maintain cells and tissues.

Essential amino acids (all but 9 can be produced by the body)

Teen male (14-18) should consume about 53 grams per day

Teen female (14-18) 46 grams per day

Animal (Comple

te)Meat, eggsDairy produ

cts

Plant

Grains,

beansNuts, seeds

Fats: Your body needs some but extra is stored as body fat. (10%)Unsatura

ted• Vegetab

le oil• Nuts,

seeds

Saturated

• Animal based

• Some plant oil

Trans• Snack

foods, stick margarine

• Packaged baked goods

Vitamins: compounds in food that help regulate many body processes.

Water Soluble: B and C• Dissolve in water, body doesn’t store, unused are removedFat Soluble: A, D, E, K

• Stored in fat for later use, build up can be harmful

Minerals: elements found in food that are used by the body.

CalciumPhospho

rusIron

• Bones, teeth• Dairy

• Energy, bones• Dairy, meet,

eggs• Red blood

cells, immune system

• Meat, beans, poultry

Water: essential for most body functions

Move food through digestive system

Digest carbs and protein

Transport nutrients, remove wastes

Storing and releasing heat

Cooling body through sweat

Cushioning eyes, brain, spinal cord

Lubricating joints

Teen girls need about 9 cups daily

Teen boys need 13 cups daily

If you are very active you will need to drink more

Caffeine eliminates water so can actually dehydrate

Food Pyramid

Serving SizesGrains- 6 – 7 ounces

In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group

Vegetables-2 ½ - 3 cups

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group.

Fruits- 1 ½ to 2 cups

1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.

Milk-3 cups

1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group.

Proteins-5 to 6 ounces

1 small steak (eye of round, filet) 3 ½ to 4 ounce  

1 chicken breast half-3 oz

7 walnuts - 1 oz. 1 Tbs peanutbutter-

1oz.1 small lean hamburger

(2 to 3 ounce) 1 egg- 1 oz

Oils- 5 to 6 teaspoons

1 Tbs of margarine, mayonnaise, salad dressing equals 2 tsp of oil.

1 oz dried roasted nuts equals 3 tsp of oil

Physical Activity- Teenagers- physically active at least 60

minutes most days.Moderate:

Hiking Gardening/yard work Dancing Golf (walking and

carrying clubs) Bicycling (less than 10

miles per hour) Weight training Walking briskly (about

3 ½ miles per hour)

Vigorous

Running/jogging (5 miles per hour)

Bicycling (more than 10 miles per hour)

Swimming (freestyle laps) Aerobics Walking very fast (4 ½

miles per hour) Heavy yard work, such as

chopping wood Weight lifting (vigorous

effort) Basketball (competitive)