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Chapter 4
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Section 4.1
Influences on FoodChoices
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Objectives
Describe the difference betweenhunger and appetite.
Describe how different factors affectyour food choices.
List the short and long term effectsof poor nutritional choices.
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Hunger Vs. Appetite
The bodys
physicalresponse to theneed for food.
The desire to
eat based onthe pleasurederived from
eating.
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Hunger Appetite
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Environmental Factors
*household structure
*income level
*level of education
*nutritional knowledge
*health beliefs
*religious beliefs
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*location of residence
*physiological make-up
*occupation
*cultural background
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Short Term Conditions Related
to Poor Diet
Fatigue
Bad moods
depression
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Long Term Conditions Related
to Poor DietObesity
Heart disease/strokeHigh blood pressure
CancerTooth decay
Adult-onset diabetes
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Section 4.2
Nutritional Components
of Food
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Essential Nutrients substances from food that nourish the
body
Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water
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Proteins
These are thebasiccomponents of body tissueand they alsoprovideenergy.
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Protein is made up of carbon, hydrogen,oxygen and nitrogen, it is found in all cells.
Protein plays a unique role in the growth andrepair of body tissue, and they speed up the
rate of chemical reactions in the body.All proteins are made up of amino acids: 11 of them can be produced by the body and 9
others must be supplied by food. The 9 thatcan not be produced by the body are calledessential amino acids .
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There are two types of proteins
Complete
A protein that contains all 9 essential aminoacids.
Incomplete
A protein that lacks one or more of the essentialamino acids.
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Carbohydrates A class of
nutrients
containingsimple sugars,glycogen and
dietary fiber . A main source
of energy.
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There are two types of carbohydrates
Complex Arelow in fat and rich in vitamins, minerals
and fiber. Examples would include:
pasta, rice and whole grains. These are alonger lasting energy source.
SimpleLow in fat, missing some essentialvitamins and mineral and provides you
with a short term energy source.
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Dietary fiber
A complex carbohydrate that does notprovide energy. Its commonly calledroughage. It helps to move undigested
food through the digestive tract,preventing constipation & reducing
the risk of certain diseases.corn, rice bran, whole grains, greens
and veggies
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Morning
Eat protein, itwill help jumpstart your brain.
It will keep you
goingthroughout theday.
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Evening
Carbohydrateswill give youthe chill outor a relaxed
feeling.
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Fats Fats are
energy storage
molecules &supply moreenergy per
gram thatcarbohydratesor proteins
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There are two types of fats
SaturatedUsually solid at room temperature and canbe found in most animal fats. They containsingle bonds between carbon atoms and the
maximum number of bonds of hydrogenatoms.
UnsaturatedLiquid at room temperature and containfewer bonds of hydrogen. These are
generally found in plants.
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Do We Need Fat in Our Diets?
They store energy in a form that can beused when the body needs it.
They protect our organs.
They insulate our body from the cold.
They transport certain vitaminsthroughout the body.
They are an important ingredient of
several hormones.
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Cholesterol
A fat like substance that is part of
all animal cells and is needed forthe production of some hormones
and fat digestion.
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Two Types HDL(high-
densitylipoproteins)
compounds thatremovecholesterol fromthe blood andtransport itback to the liver .
LDL(low-densitylipoproteins)
compounds thatcarrycholesterol tothe cells for cellprocessing.
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Organic substances that assist inthe chemical reactions that occurin the body.
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Fat Soluble Vitamins
A: maintains healthy eyes, skin, bones,teeth and keeps the lining of digestivetrack resistant to infections.
D: promotes normal growth.
E: prevents the destruction of red bloodcells.
K: assists with blood clotting.
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Water Soluble Vitamins
B1: (Thiamine) assists with conversion of carbohydrates to energy.
B2: (Riboflavin) assists with nerve cellfunction.
B3: (Niacin) maintenance of normalmetabolism.
B12: necessary for formation of red bloodcells and normal cell function.
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B6: (Pyridoxine) necessary for normalcarbohydrate, fat and proteinmetabolism.
FOLACIN: necessary for the productionof genetic materials.
BIOTIN: necessary for metabolism of carbs. and other B vitamins.
PANTOTHENIC ACID: used to producesome hormones and assists with therelease of energy.
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C: (Ascorbic Acid) needed for normaldevelopment of connective tissue.
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MineralsCALCIUM: necessary for normal growth
of bones.CHLORINE: maintenance of water
balance.COPPER: involved in skin color.IODINE: production of thyroid hormone.IRON: needed for some enzymes.MAGNESIUM: needed for chemical
reactions.
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MANGANESE: normal function of nerve cells.
PHOSOHORUS: plays a role inmetabolism.
POTASSIUM: nerve and musclefunction.
SODIUM: water balance & nerveconduction.
SULFUR: found in amino acids.ZINC: needed for digestion, respiration,
healing and metabolism.
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Nutrient Deficiencies
Night blindness and impairedgrowth can result from lack of vitamin A .
Rickets and/or inadequate
growth of bones and teeth comesfrom a lack of vitamin D .
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Nutrient Deficiencies
Skin sores can be caused by thelack of vitamin B2 .
Lack of B3 is a contributingfactor of depression.
Skin disorders and hair loss canbe from the lack of BIOTIN .
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Water is anessentialcomponent inyou diet.
About 2/3 of your bodyweight is water.
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Vs.
About 65 to70% of yourbody weight
is water.
About 55 to65% of yourbody weight
is water.
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Functions of H2O in the Body
*All body functions are chemical reactionand most need water to occur. *Helpsmaintain acidity at the proper level so thechemical reactions can occur. *Helpstransport gases, nutrients and wastethroughout the body. *Regulates bodytemperature. *water is a produce of chemical reaction that help drive yourbody processes.
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Dehydration
A state which the body has lostmore water than has been taken
in.
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Dehydration can occur as a result of
heavy physical activity or an illnessthat includes vomiting, diarrhea,fever or a situation that cause you to
sweat profusely.This can happen if you are notdrinking enough water.
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Section 4.3
Analyzing your nutritional needs
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Objectives
*Define the nutritional requirements forhealthy teens.
*Classify foods into the appropriate foodgroups.
*Identify special nutritional needs of selected populations.
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Recommended Dietary
Allowances(RDAs)
These are guidelines set so that youmay select foods that provide you with
a nutritionally balanced diet.
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Teens / Adults
Males & Females Age Weight Height Activity level Expectation Choices
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Food Pyramid
This organizesfoods intogroups based onthe dietaryguidelines.
DP
V FR
C
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How Much?
Carbohydrates = 6 to 11 servings Vegetables = 3 to 5 servings Fruits = 2 to 4 servings Dairy = 2 to 3 servings
Protein = 2 to 3 servings Fats = not a food group, usesparingly
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TeensBoth boys and girls experience increased
demands for energy, protein, vitamins, and
minerals to deal with mental and physicalchanges.
Protein for muscle growth
Calcium and iron for developmental changes
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Pregnant WomenAlso an increase demand for protein,
vitamins, and minerals.
They need to increase their caloric intake tomeet the daily energy demands.
Protein is big, needed for the growing fetusand the its environment.
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AthletesThey have specific nutritional needs for
their training and performance
requirements.The amount of calories consumed depends
of the type of activity. One thing is forsure, they must DRINK WATER BEFORE,
DURING and AFTER WORKOUTS
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The Elderly
Their nutritional needs a similar to that of the general population.
As you age you should continue to eat avariety of foods to reduce the likelihood of
missing important nutrients
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Section 4.4Food Safety
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Symptoms of Food-borne
Illness Usually affect the stomach and intestines
Common symptoms
Diarrhea Cramping Fever
Headache Vomiting exhaustion
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How Contamination Occurs
Anytime during the production process Unsafe food handling
Hands Countertops Cutting boards Sponges Kitchen towels
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Helpful Hints
Buy perishable foods last when shopping Wait until you are about to leave to buy
frozen foods. Dont purchase damaged or dented cans
and/or products. Check dates. Separate foods as needed.
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NOW YOUR ON THE ROAD TO
BETTER NUTRITIONTHE CHOICE IS YOURS!