This document provides an overview of nutrition and the six essential nutrients - carbohydrates, proteins, fats, cholesterol, vitamins, and minerals. It defines each nutrient, explains its role in the body, food sources, and basic guidelines for a healthy diet. The key points are that nutrition provides fuel for the body, calories measure energy from food, and making wise choices about the nutrients and amounts consumed is important for health and well-being.

1. American Family
Chapter 5
Nutrition and Your Health

2. Learning Objectives and FCS
Standards
 Learning Objective: Students will identify what
influences food choices, how food is used by the
body, including identifying the six nutrients, how
each is used by the body, and what food source
this nutrient comes from. Students will also
identify basic knowledge needed to make
healthy food choices.
 FCS Standards: 06-12.7.1, 7.A, 7.B, 7.D, 7.E

3. Nutrition Concepts
 Your food is your fuel. You really are what
you eat!
 Nutrition: The process by which the 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.

4. What is a Calorie?
 Calories measure the energy a food or beverage
provides
 They come from the carbohydrate, fat, protein
 Calories are the fuel you need to work and play. You
even need calories to rest and sleep!
 Foods and beverages vary in how
many calories and nutrients they contain.
 When choosing what to eat and drink, it's important to
get the right mix - enough nutrients, but not too
many calories.

5. What influences food choices?
1. Hunger: a natural physical drive that protects you from
starvation.
2. Appetite: a desire, rather than a need to eat.
3. Emotions
4. Family, friends, and peers
5. Cultural and ethnic background
6. Convenience and cost
7. Advertising

6. Why is nutrition so important to teens?
 You are growing
 You may use a lot of energy
 You need to stay mentally alert
 Helps you feel good
 Helps you avoid unhealthful weight gain and
disease.

7. The Six Essential Nutrients
1. Carbohydrates: the starches and sugars
present in foods. Body’s preferred source of
energy.
 The role of carbs.
 The body converts carbohydrates into glucose, which is
used for energy. If it’s not used right away it becomes
glycogen, which is stored in the muscles and liver. When
more energy is needed, glycogen can be converted back
into glucose. If you consume more carbs than you use right
away or store as glycogen, it’s stored as fat.

8. More on Carbohydrates
 Simple
 Sugars: such as fructose and lactose (found in milk and fruit)
or sucrose (found naturally in sugar beets or cane and is
refined to make sugar).
 Complex
 Starches: found in whole grain, seeds, nuts, legumes, and
tubers.
 55-60% of your daily calories come from
carbohydrates-mostly complex carbs.

9. More on Carbohydrates
 Fiber: an indigestible complex carbohydrate that is
found in the tough, stringy, parts of vegetables,
fruit, and whole grains.
 Not used as energy
 Helps the digestive system stay healthy, may also
reduce risk of heart disease and control diabetes.

10. Proteins
 Nutrients that help build and maintain body cells
and tissues.
 Made of amino acids.
 Your body can manufacture all but 9 of the 20 different amino
acids that make up proteins.
 The 9 you can’t make are called essential amino acids.
 Role of proteins
 builds new cells and replaces old cells, used to make enzymes,
hormones, and antibodies. Also supply the body with energy.

11. More on Protein
 Classified into complete and incomplete
 Complete
 contain adequate amounts of all nine essential amino acids.
 Found in fish, meat, poultry, eggs, milk, cheese, yogurt, and
soybean products.
 Incomplete
 lack one or more of the essential amino acids
 Found in beans, peas, nuts, and whole grains
 You have to consume a combination of incomplete proteins to
get the equivalent of a complete protein.

12. Fats
 Also known as lipids: a fatty substance that
does not dissolve in water.
 Need some in your diet for good health.
 Provides more than twice the energy of carbs.
and proteins.
 Fatty acids the body needs, but can’t produce
are essential fatty acids (found in foods)

13. More on Fats
 Only 20-30% of total daily calories should
come from fat.
 Role of fats:
 Provide concentrated energy
 transport some vitamins in your blood
 Essential fatty acids are needed for growth
and healthy skin

14. More on Fats
 Classified as…
 Saturated
 solid at room temperature
 Found in animal fats (beef, pork, egg yolks, dairy) and
tropical oils (palm, palm kernel, and coconut)
 High intake of saturated fats are related to increased risk
of heart disease.
 Unsaturated
 usually liquid at room temperature
 Found in olive, canola, soybean, corn, and cottonseed oil.
 Associated with a reduced risk of heart disease.

15. Cholesterol
 Definition: Waxy, lipid-like substance that circulates in blood.
 Your body uses the small amount it manufactures to make cell
membranes, nerve tissue, and produce hormones, vitamin D, and
bile.
 Excess cholesterol is deposited in arteries which increases the risk
of heart disease.
 Eat small amounts of saturated fats such as egg yolks, meats,
especially organ meats, and high-fat milk products because these
foods are related to increased cholesterol production.

16. Vitamins
 Compounds that help regulate many vital body
processes, including digestion, absorption,
and metabolism of other nutrients.

17. More on Vitamins
 Classified as…
 Water-Soluble
 Dissolve in water, pass easily into the blood stream
during digestion
 Body doesn’t store these, so you need to replenish them
regularly through your food
 C, B1, B2, Niacin, B6, Folic Acid, B12
 Fat-Soluble
 Absorbed, stored, and transported in fat
 These are stored in the body
 Excess can become toxic
 A, D, E, K

18. Minerals
 Substances that the body cannot manufacture
 Needed for forming healthy bones and teeth
 Regulate many vital body processes
 Calcium, Phosphorous, Magnesium, Iron are some
important minerals.

19. Water
 Vital to every body function
 Transports nutrients
 Carries waste from cells
 Helps maintain a normal body temperature
 You should drink 8 glasses a day
 Caffeinated actually cause you to lose some
water through increased urination, possibly
leading to dehydration.

20.  a set of recommendations for healthful eating and
active living.
Dietary Guidelines for Americans

21. ABCs of Good Health
A. Aim For Fitness
 Have a Healthy Weight
 Be Physically Active Each Day
A. Build a Healthy Base
 The base is MyPlate
A. Choose Sensibly
 A diet low in saturated fat and cholesterol
 Choosing beverages that are low in sugar
 Prepare foods with less salt

22. Some Other Things to Remember
 Variety
 Moderation
 Balance
 Eat a good breakfast!
 Pick nutritious snacks.
 Choose sensibly when eating out.