Health

1
Health

• Chapter 5
• Nutrition and Your Health

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The Importance of Good Nutrition

• Nutrition the process by which the body takes
  in and uses food.
• Calories(kilocalories) are units of heat that
  measure the energy used by the body and the
  energy that foods supply to the body.
• Nutrients the substances in food that your body
  needs to grow, to repair itself, and supply you
  with energy.

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What Influences Food Choices

• Taste, of course, plays a role in choice of
  foods.
• You will probably not eat a food it you do not
  like the taste.
• Food is sometimes used to meet emotional needs.
• When you feel stressed, frustrated or depressed,
  do you snack?
• Food also may be a reward for you.
• Other may lose interest in eating if upset.
  However, you may miss getting enough nutrients.

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Appetite and Hunger

• Hunger an unlearned, inborn response, is a
  natural physical drive that protects you from
  starvation.
• When you stomach is empty the walls contract and
  stimulate nerve endings.
• When food is in the stomach, the nerve ending are
  stretched and no longer stimulated.
• Appetite is a desire, rather than a need to eat.

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Food and Your Environment

• Family, Friends, and Peers many of your eating
  habits were shaped when you were growing up. By
  adults who planned your meals.
• Cultural and Ethnic Background your food
  choices may reflect your cultural heritage or
  ethnic background.
• Convenience and Cost convenience can cost of
  food may be top priorities fro some people.
• Advertising Advertisers spend millions of
  dollars each year to influence your decisions
  about food.

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Nutrition Throughout Life

• Healthful eating provides you with the nutrients
  that you need for growth and development.
• Gives you energy for sports.
• Enables you to stay mentally alert.
• Lowers risk of developing conditions like heart
  disease, strokes, certain cancers, and
  osteoporosis.

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Nutrients

• To survive, the human body needs the nutrients
  found in food.
• These nutrients can be classified into 6 groups
• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Water

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Carbohydrates

• Carbohydrates - Are the starches and sugars
  present in food.
• Carbohydrates are the bodys preferred source of
  energy.
• Provide 4 calories per gram.
• 55 to 60 of your daily calories should come from
  carbohydrates, mainly complex carbohydrates.

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Simple and Complex Carbohydrates

• Simple carbohydrates are sugars such as fructose,
  lactose, and sucrose.
• Complex carbohydrates or starches are found in
  whole grains
• Examples seeds, peas, beans, and root vegetables
  like potatoes.

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Role of Carbohydrates

• Your body converts all carbohydrates into
  glucose. This simple sugar is the bodys main
  energy supply.
• Glucose that is not used right away is stored as
  glycogen. When more energy is needed, the body
  will turn this glycogen back into glucose.
• When the body takes in more carbohydrates than it
  can use right away or store as glycogen, the body
  will store the excess carbohydrates as body fat.

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Fiber

• Fiber is an indigestible complex carbohydrate.
• Fiber is found in the tough and stringy parts of
  vegetables and fruits. Also in whole grains.
• Fiber helps move waste through the digestive
  system and thereby helps prevent intestinal
  problems such as constipation.

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Proteins

• Proteins nutrients that help build and maintain
  body cells and tissue.
• Provide 4 calories per gram.
• Proteins are made of long chains of substances
  called Amino Acids.
• Your body manufactures 11 of the 20 amino acids.
• The 9 that your body does not make are essential
  amino acids, you must get these from the foods
  that you eat.

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Complete and Incomplete Proteins

• Complete Proteins contain adequate amounts of
  all 9 essential amino acids.
• Animal products like meat, fish, milk cheese.
• Incomplete Proteins lack one or more of the
  essential amino acids.
• Sources include beans, peas, nuts, and whole
  grains.

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Role of Proteins

• During major growth periods, proteins build new
  cells and tissues.
• Throughout life your body will replace damaged or
  worn-out cells by making new ones from proteins.
• Proteins can also supply the body with energy,
  but they are not the main source of energy like
  carbohydrates.

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Fats

• Lipid a fatty substance that does not dissolve
  in water. Lipids are necessary for good health.
• Provide 9 calories per gram.
• The building block of fats are called fatty
  acids.
• The fatty acids the body can not produce are
  called essential fatty acids, and must get these
  from food.

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Saturated and Unsaturated Fats

• Saturated Fatty Acid hold all the hydrogen
  atoms that it can.
• Usually a solid at room temperature.
• High intake of saturated fats is associated with
  increased risk of heart disease.
• Unsaturated Fatty Acid has at least one
  unsaturated bond or a place where hydrogen can be
  added to the molecule.
• Are usually liquid at room temperature.
• Unsaturated fats intake has a decreased risk for
  heart disease.

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The Role of Fats

• Transport vitamins A,D,E, and K in you blood.
• Serves as source of linoleic Acid, an essential
  fatty acid needed for growth and healthy skin.
• They help satisfy hunger longer than other
  nutrients.
• They also add flavor to food because they take
  longer to digest then carbohydrate and proteins.
• Fats should be 20-30 of you total calorie
  intake.

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The Role of Cholesterol

• Cholesterol is a waxy lipid like substance that
  circulates in blood.
• Your body uses the small amount it manufactures
  to make cell membranes, nerve tissue, produce
  many hormones, bile, and help digest fats.
• Excess blood cholesterol is deposited in the
  arteries and increases the risk of heart disease.
• Two Types
• LDL (Bad)- These is the cholesterol that builds
  in the arteries.
• HDL (Good)- These carry excess cholesterol back
  to the liver to be eliminated.

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Vitamins

• Vitamins compounds that help regulate many
  vital body processes, including the digestion,
  absorption, and metabolism of other nutrients.
• Water-soluble Vitamins dissolve in water and pass
  into the blood stream during digestion.
• The body does not store these vitamins, so you
  need to replenish them regularly.
• Fat-soluble Vitamins are absorbed, stored, and
  transported in fat.
• Your body stored these vitamins in fatty tissue,
  liver, and kidneys.
• Excess build up can be toxic in your body.

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Minerals

• Minerals substances that the body cannot
  manufacture but are needed for forming healthy
  bones, teeth, and for regulated many vital body
  processes.
• Examples Calcium, Phosphorous, Magnesium, Iron.

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Water

• Water is vital to every body function.
• It transports other nutrients and carries waste
  from cells.
• Water lubricates your joints and mucous
  membranes.
• It allows you to swallow and digest food.
• Helps maintain body temperature through
  perspiration.
• It is important to drink at least 8 cups of water
  a day.
• Beverages containing caffeine like coffee, tea,
  and soft drinks are not good choices. They may
  cause you to lose water through increased
  urination.

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Guidelines for Healthful Eating

• No single food can provide all the nutrients your
  body needs, that is why it is important to eat a
  balanced variety of foods.
• Dietary Guidelines for Americans is a set of
  recommendations for healthful eating and active
  living.

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Aim for Fitness

• Aim for a healthy body weight that will help you
  look and feel good.
• Be physically active each day.
• Daily physical activity benefits your overall
  health.
• Try to include at least 60 minutes of moderate
  physical activity into your daily routine.

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Build a Healthy Base

• Food Guide Pyramid a guide for making healthful
  daily food choices.
• Eat the recommended number of servings from each
  of the groups on the pyramid.
• Choose a variety of grain products, especially
  whole grains.
• Choose a variety of fruits and vegetables.
• Keep food safe to eat. Cook thoroughly, handle
  with clean utensils, refrigerating perishable
  foods, and wash hands before handling food.

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Choose Sensibly

• Choosing a diet that is low in saturated fat and
  cholesterol and moderate in total fat.
• Choosing beverages and foods to moderate intake
  of sugar.
• Choosing and preparing foods with less salt.

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Understanding Serving Sizes

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Moderation in Sugar

• Learn to identify added sugars by their names on
  food labels.
• Corn syrup, honey, molasses and other ingredients
  ending with ose, like fructose, sucrose, and
  maltose.

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Moderation in Salt

• Sodium is an essential mineral.
• It helps transport nutrients into the cells and
  move waste out.
• However, many Americans consume far to much.
• Read nutrition facts to find out how much sodium
  a serving contains.
• Season food with herbs and spices instead of
  salt.
• Taste foods before you salt them.

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Healthful Eating Patterns

• Variety, Moderation, and Balance are the
  foundation of a healthful eating plan.
• Keep in mind that nutrition guidelines apply to
  all of your daily food choices.

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Importance of Breakfast

• Breakfast means breaking the fast from the
  night.
• Nutritious breakfast improves mental and physical
  performance.
• Reduces fatigue later in the day.
• Skipping a meal may cause you to overeat later in
  the day.
• Breakfast does not have to be traditional meals
  like cereal or eggs.

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Eating Out, Eating Right

• It is important to make sensible food choices
  when eating out.
• Be aware that many menu items may be fried or
  topped with mayonnaise, butter, or other high-fat
  sauces.
• Remember portion control, the portions at a
  restaurant tend to be much larger than the
  serving sizes of the Food Guide Pyramid.

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Food and Healthy Living

• Information on packaged and prepared foods can
  help you determine whether or not a particular
  product meets your nutritional needs.
• Nutrition Labeling examine almost any food
  package and youll find a nutrition facts panel.
• The law requires that these information panels be
  placed on packages of food that are intended for
  sale.

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Nutrition Labeling

• Ingredients List most food labels list the food
  by weight. The ingredient in greatest amount
  listed first.
• Example When three sweeteners sugar, honey,
  and corn syrup are used in the same product,
  each is listed separately. Therefore they will
  appear lower on the list than if they were
  counted as one.
• Food Additives substances intentionally added
  to food to produce a desired effect.
• These are used to enhance color, flavor, or
  increase storage life.

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Product Labeling

• Along with nutrition information, food labels may
  state the potential Health benefit of a food.
• Product labels may advertise a foods nutrient
  value. Claims such as 100 Fat or Low in
  Sodium.
• Light or Lite - Calories have been reduced by at
  least 1/3, or the fat or sodium has been reduced
  by at least 50.
• Less The food contains 25 less of a nutrient
  or of calories than a comparable food.

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Product Labeling

• Free the food contains no amount of total fat,
  saturated fat, cholesterol, sodium, sugars, or
  calories.
• More the food contains 10 more of the daily
  value for a vitamin, mineral, protein, or fiber.
• Excellent Source of The food contains 20 or
  more of the Daily Value for a vitamin, mineral,
  protein, or fiber.
• Lean The food is a meat, poultry, or fish
  product that has less than 10 grams of total fat,
  less than 4 grams of saturated fat, and less than
  95mg of cholesterol per 3oz serving.

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Open Dating

• Many food products have Open Dates on their
  labels.
• Canned foods eaten after these dates are safe,
  but they may not taste fresh.
• Open dates on meat can help you make decisions
  about the foods safety.

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Open Dating

• Expiration Date the last date you should use
  the product.
• Freshness Date The last date the food is
  considered to be fresh.
• Pack Date the date on which the food was
  packaged.
• Sell-By Date the last date the product should
  be sold.

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Food Allergies

• Food Allergy a condition I which the bodys
  immune system reacts to substances in some food.
• These substances are called allergens, they are
  proteins that the body reacts to.
• Examples peanuts, tree nuts, eggs, soy, and
  shellfish are the most common.
• Reactions may include rash, hives, itchiness,
  diarrhea, vomiting, or abdominal pain.
• A simple blood test can indicate whether a person
  is allergic to a specific food.

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Food Intolerances

• Food Intolerance is a negative reaction to a
  food or part of food caused by a metabolic
  problem, such as the inability to digest certain
  food or food components.
• May be associated with milk, wheat, or food
  additives.
• May be caused by heredity, such as a reduced
  ability to digest lactose.(milk sugar)

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Foodborne Illness

• Foodborne Illness food poisoning.
• Employees must wash hands before returning to
  work. This is a way to help prevent foodborne
  illness.
• Many time the contaminant cant be seen, smelled,
  or tasted.

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Causes and Symptoms of Foodborne Illness

• Bacteria contaminates Campylbactor, Salmonella,
  and E. coli.
• Viruses include Norwalk viruses.
• Symptoms nausea, vomiting, diarrhea, and fever.
• Foods can be contaminated in two ways.
• By pathogens spread by an infected person.
• By animals raised or caught for food that may
  harbor disease causing organisms in their tissues.

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Minimizing Risks of Foodborne Illness

• Pasteurization is the process of treating a
  substance with heat to destroy or slow the growth
  of pathogens.
• Food Safety Education 4 steps to keep food safe.
• Clean
• Separate
• Cook
• Chill

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Clean

• Cross-contamination the spreading if bacteria
  or other pathogens from one food to another.
• Wash hands thoroughly in soap and water.
• Wash cutting boards, utensils, plates, and
  countertops.
• Use cutting boards made of nonporous materials
  like plastic or glass.
• Wash fruits and vegetables before eating.

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Separate

• To avoid cross-contamination, separate raw meats,
  fish, and poultry from other items.
• Keep raw meats on the bottom shelf.
• Use separate cutting boards for raw meats and
  vegetables.
• Never put cooked food on a plate that previously
  held raw food.

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Cook

• Cook foods to a safe temperature.
• 160 for ground beef
• 170 for roasts and poultry.
• 145 for fish.
• Do not eat ground beef that is still pink after
  being cooked.
• Sauces, soups, and gravies should be brought to a
  boil before serving.

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Chill

• Cold temperatures slow the multiplication of
  bacteria.
• Refrigerate or freeze perishable foods as soon as
  you get home.
• Refrigerator 40 or less
• Freezer at 0
• Refrigerate or freeze leftovers within two hours
  of a meal, even sooner on a hot day.

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Defrosting Foods

• Do not defrost food on a kitchen counter.
• Thaw foods in a refrigerator or in the microwave.
• You can defrost food under running water, but do
  not put food on the bottom of the sink.