Chapter 3

Nutrition

Lesson 3.1 What Nutrients Does Your Body Need?

Lesson 3.2 Creating a Healthy Eating Plan
Lesson 3.3 Food Labels and Food Safety
Lesson 3.1

What Nutrients Does

Your Body Need?
 Warm-Up

Healthy Choices
The foods and beverages you eat and drink
impact virtually all aspects of your body.

What are three of your favorite foods that

you think have a positive impact on your
body? Explain why they might have this
impact.

What are three of your favorite foods that

you think have a negative impact on your
body? Explain why they might have this
impact.

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 Nutrients

• Chemical substances
that give your body
what it needs to grow
and function properly
– Some provide energy
for daily activities
– Others enable certain
critical bodily
functions to occur

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 Carbohydrates

• Type of nutrient that is a

major source of energy
• Sugars are called simple
carbohydrates
• Starches are called
complex carbohydrates
• Your body breaks down
carbohydrates into
glucose to obtain energy

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Think Further

Fiber is a tough complex carbohydrate. Since the

body is unable to digest fiber, what might be
some health benefits of eating fiber?
– Lowers cholesterol
– Balances glucose
– Adds bulk to stools
– Can help prevent overeating

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 Protein

• Nutrient used by the body

to build and maintain cells
and tissues
• Provides energy when
carbohydrates and fats
are lacking in the diet
• Made up of smaller
chemical units called
amino acids

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 Fats

• Nutrient largely made up of

fatty acids
• Provide a valuable source of
energy
– Saturated fats are found primarily
in animal-based foods
– Unsaturated fats are found in
plant-based foods
– Trans fats are not generally
recognized as safe by the FDA
– Cholesterol is found in foods from
animal sources, but also produced
by the body
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Think Further Myth or Fact?

Body fat is unhealthy and has no beneficial

purpose.
MYTH
– Fact: Body fat supplies energy to the body when
food is unavailable.
– Fact: Body fat acts as a cushion to protect
internal organs.
– Fact: Body fat helps regulate body temperature.

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 Vitamins

• Organic substances
• Necessary for normal
growth and development
• Help regulate various
body processes
• Help the body release
the energy from other
nutrients

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 Minerals

• Inorganic elements
that come from the
earth and are
absorbed by plants
• Your body needs a
total of 20 different
minerals
– Macrominerals
– Trace minerals

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 Water

• Water is necessary for

most bodily functions
• Individuals should
drink 8½ to 11½ cups
of fluids per day
• Feeling thirsty is a
signal that your body
needs more water

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Lesson 3.2

Creating a Healthy
Eating Plan
 Dietary Guidelines

• Published by the US
Departments of
Agriculture (USDA) and
Health and Human
Services (HHS)
• Discuss establishing
eating patterns to
promote health
• Revised every five years

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 Maintain Calorie Balance

• A calorie is a unit of
measurement for energy
provided by food
• Calories are burned by
performing…
– body functions (eating, sleeping,
breathing)
– daily activities (walking to class,
cleaning your room)
• You can maintain your weight
by balancing calories
consumed with calories burned
throughout the day

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 Nutrient-Dense Foods

• Requirement for a
healthy diet
• Have relatively few
calories, solid fats,
added sugars, refined
starches, or sodium
• Provide vitamins, minerals, and other
substances that contribute to adequate
nutrient intake

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 Critical Thinking

Empty Calories

You have the choice of consuming a medium-sized

apple or an 8-ounce glass of sugary soda.

Since each option contains about 100

calories, can one food be more healthful
than the other? Why or why not?

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MyPlate Food Guidance System

• The MyPlate diagram

includes healthy
proportions for the five
food groups:
– Fruits
– Vegetables
– Grains
– Protein
– Dairy

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 Undernutrition

• Occurs when people do not receive the

needed nutrients from the food they eat
• Can lead to growth problems in children
• Can also lead to serious or life-threatening
problems
– Brain damage
– Impaired vision
– Blindness
– Bone deformities

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 Think Further

Overnutrition is often caused by

people eating too many foods that
contain high amounts of added
sugar, solid fat, sodium, refined
carbohydrates, or simply too
many calories.

What are some examples of

health problems that might be
caused by overnutrition?

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Lesson 3.3

Food Labels and

Food Safety
 Nutrition Facts Labels

• The FDA requires any

food sold in a
package to include a
Nutrition Facts label
• This label shows the
serving size, calories
per serving, and
nutrient percent (%)
Daily Value

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 Critical Thinking

Serving Size
Suppose you look at the label for a bag of caramel
crunch popcorn and see that it contains 100 calories.
You eat the entire bag before you begin to wonder
how such a large serving of this snack could have
only 100 calories.

What mistake did you

make when you looked
at the food label?

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 Ingredients in Foods

• A food label includes all the

ingredients that were used
to make that food
• Ingredients are often listed
in a confusing way
• Food additives must also
be included in the
ingredient list

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 Claims on Labels

• Food labels may

describe a food using
a specific claim about
its health benefits
– Examples: “low fat,”
“reduced calories”
• Foods should meet
certain criteria set by
the FDA to use these
labels

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 Think Further

What general requirements

must a food meet to be
called an organic food?

What are two reasons

someone might wish to
purchase organic food,
even if it is more expensive
than other products?

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 When Food Causes Illness

• Foodborne illness, or
food poisoning, refers
to illnesses that are
transmitted by foods
• Most foodborne illness
can be prevented by
practicing safe food
handling procedures

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 Think Further

Foodborne infections are caused

by agents, such as bacteria,
viruses, or parasites.

How does foodborne intoxication

differ from a foodborne infection?

– Foodborne intoxication is an
illness caused by toxins that an
organism has produced in a food

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 Preventing Foodborne Illness

• These strategies can help reduce your risk of getting

foodborne illnesses
– Wash your hands with hot, soapy water
– Cook foods to the appropriate temperature
– Keep hot foods hot and cold foods cold
– Refrigerate and freeze perishable food
– Wash counters, tables, and dishes with hot, soapy water
– Avoid nonpasteurized juice, apple cider, and milk
– Wash fruits and vegetables before preparing them
– Throw away cans that are leaking or bulging

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 Food Intolerance

• Food intolerance is a
condition in which a
person cannot
properly digest a
certain type of food
• Examples: lactose
intolerance and
gluten intolerance

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 Food Allergies

• A food allergy is an
immune response to a
certain food that the
body reacts to as if it
were harmful
• Common reactions
include hives or a rash,
swelling in the tongue
and throat, difficulty
breathing, and cramps

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