What is Nutrition?

 You should choose fruits and vegetables at every

 refers to the study of the way in which the meal and for snacks be it in different colors, textures,
substances in food affect our health. and tastes, both fresh and cooked.
 Always wash your fruits and vegetables to remove
Good Nutrition dirt or any chemical sprays that were left on their
 a result of your healthy food choices peels. These peels contain nutrients too.
 eating the right amounts and kind of foods Grain Foods
 Consuming foods rich in fiber, such as whole
Why is good food nutrition important? grains, as part of overall healthy eating,
 because it gives you nutrients and calories your  reduce the risk of coronary heart disease and
body needs for energy and wellness may reduce constipation

Healthful Eating Guidelines High-fiber foods

 such as whole grains help provide a feeling of
 Eating habits have greater effects on one’s health fullness with fewer calories.
 Poor eating habits contribute to several health  Selecting whole grains for at least half your daily
problems and lifestyle diseases. servings may help maintain your weight.
 These diseases includes  Incorporate whole grains into your healthy eating
 heart disease plan by adding a whole wheat bagel or toast to
 Diabetes breakfast, a sandwich on whole wheat bread at
 Hypertension lunch or whole wheat pasta for dinner.
 Stroke  include bread, pasta, noodles, breakfast cereals,
 Some forms of cancer rice, corn, quinoa, polenta, oats, and barley.
 These foods give you the energy you need to grow,
Nutritional Guidelines develop, and learn.
* To grow and develop to the fullest and improve your  They will give you longer-lasting energy and keep
nutritional status, it is important to follow healthy eating feeling fuller for longer.
guidelines
1. Eat variety of foods daily 6. Use sugar in moderation
 to get all the needed nutrients, you need to  sugar is not needed by the body in large
eat variety of foods for good health . You amount.
cannot get all the nutrients you need from  eating foods with a high amount of sugar
one food alone might cause you to gain too much weight
 This will give you all the extra nutrition and  eating too much sweet foods also contri
energy you need to grow and develop bution to tooth decay
properly.
2. Maintain a healthy weight depends on your age, 7. Use iodized salt but avoid excessive intake of salty foods
height, body frame, and gender  too much salt in the diet may increase the risk of
 those who stay in their desired weight some people to high blood pressure
tend to be healthier than those who are  processed foods are high in sodium so eat these in
either overweight or underweight moderation only
 Choosing healthful foods is an essential  eating too much sodium also makes your body
part of maintaining your desired weight. retain fluid aside from making you at risk of high
3. Eat foods that are low in fat, saturated fat, and blood pressure
cholesterol 8. Breast-feed infants
 to lower the risk of heart diseases  exclusively from birth to 4-6 months , and then
avoid too much cholesterol in your diet give appropriate foods while continuing breast-
 avoid too much animal fat and choose feeding
food low in cholesterol or cholesterol- 9. Eat clean and safe food
free food  cook food in edible/cooking oil
4. Consume milk, milk products, and other calcium-rich
foods Eating healthful food in recommended amount will;
such as help promote growth and
dark green leafy vegetables and small fish development and make you healthy
everyday
5. Eat plenty of vegetables, fruits, root crops, and grain Importance of Nutrition among Adolescents
products CALCIUM
 rich in high complex carbohydrates and  for bone development,(need extra calcium)
low in fats.  needed for regulation of vital body function
 good sources of fibers, vitamins, and  eating a balanced diet helps in building bone mass
minerals that essential to good health that will lessen your chance of developing
 give you energy, vitamins, antioxidants, osteoporosis
fiber, and water. IRON
 They contain disease-fighting *boys and girls have high demand of iron due to growth
phytochemicals. spurt
 eating plenty of fruits and vegetables  the onset of menstruation among girls also increases
everyday can help reduce your risk of the need for iron
heart disease, high blood pressure,  Boys 13-15 yrs need 20 milligram s
type II diabetes, and certain cancers.  Girls need 21 milligrams daily
  You can improve the absorption of iron from plants other people influenced by their environment in
by eating fruits, drinking fruit juices that contain vit. their food choices and eating habits
C  Family
 Important for proper functioning of cells and for  Friends
resistance to infection  Peers
PROTIEN  Advertisement
 Helps the body to make enzymes, antibodies, and  your food choices are influenced by what your
hormones friends or peers eat
 Supplies the body with energy  you prefer certain foods because of your family
CARBOHYDRATES practices
. *are the starches and sugars found in bread, cereals, and in  to try other foods because of advertisement
fruits and vegetable
 Uses energy to perform every day task * the place where you live also has an influence on what
 Converted by your body to glucose you eat.
FIBER nowadays, fast food restaurant is the usual place
Adolescent’s Nutritional Needs where teenagers eat for convenience
Nutritional needs of an adolescents may different with the this lifestyle can only give you a junk diet if you will
needs of an athlete, a pregnant woman, and a person with not watch what food you select
certain disease

Teenagers experience increased demands for energy,

minerals, vitamins, and protein to deal with developmental Malnutrition and Micronutrient Deficiencies
changes Malnutrition- condition wherein a person is not getting
 choose a snack that gives energy enough or right food
 select foods with nutritional value instead note:
of high-fat dessert or junk diet even if people get enough to eat, they will become
malnourished if the food they eat does not provide the
You need protein for muscle growth proper amount of micronutrients – vitamins and minerals –
* choose foods that will be beneficial to your body to meet daily nutritional requirements

Other developmental changes Types of Malnutrition

 you need minerals such as calcium and iron 1. Over Nutrition – happens when a person eats and
 drink milk , you need for your bone density gets nutritional requirements beyond the needed
and ideal amount
Girls 2. Under Nutrition – is a condition where in a person
 need foods high in iron to replace the minerals they does not eat or take the daily needed nutrients and
lose during menstruation nutritional requirements leading to diseases and
a. Iron loss result to fatigue and iron-anemia deficiencies.
deficiency
b. Foods high in vitamins and minerals should be Disease and malnutrition
selected  Closely related
What Influence Your Food Choices  Disease is the result of malnutrition
Factors that can influence your choice of foods and eating  Malnutrition is the largest single contributor to
habits disease
 Hunger and appetite
 Food and emotion Malnutrition serious problems
 Food and environment Slow growth and development
Poor school performance
How will you distinguish hunger from appetite? Sluggishness and fatigue
HUNGER Poor nutrition in adulthood
- is your body’s response that alerts you to eat until Obesity
you feel full - Medical condition in which a person has too much
- you eat to satisfy your physical need for food body fat .
APPETITE - It occurs when people eat more food than the body
- is the desire for food and is a learned response. requires
- It is a desire rather than a need - Can develop from eating too much food, or not being
active enough , or both
to get the proper nutrition that the body needs Micronutrients
without getting extra calories, eat when you are - Are vitamins and minerals that all humans need to
HUNGRY, STOP when you are full, do not eat until maintain strong bodies and mental sharpness, fight
your brain alerts you that it is time to eat. off disease, and bear healthy children
- Needed by the body only in reasonable amounts
There are people who eat for reasons other than hunger or vitamin A, iron and iodine – most common
appetite
 they eat to meet their emotional needs Micronutrients Deficiencies
 they it more or less when they are bored, - are diseases caused by deficiency of vitamins or
depressed, stressed, or frustrated minerals in the diet
- common micronutrients deficiencies in the world
Eating food to relieve boredom or tension may result a. vitamin A
in overeating and is not healthful b. iron deficiency anemia
 will result in unhealthful weight gain c. iodine deficiency disorders
Eating Disorders

Anorexia Nervosa
- characterized by self-imposed starvation leading to
excessive weight loss
- an extreme fear of becoming obese and a distorted
view of one’s body size and shape
Bulimia
- which clearing of digestive tract follows cycles of
overeating
- people with this disorder are too concerned with
weight
- they will eat large quantity of food in short period of
time. After eating, they will take laxatives to rid the
body of the food to avoid gaining weight

Binge eating disorder

- characterized by compulsive eating
- people who indulge in compulsive eating consume a
large amount of food at one time but they do not
eliminate it.
- Indicator that the person uses food to cope with
depression or strong emotions

Warning Signs and Symptoms of Eating Disorders

Anorexia Nervosa
 Dry skin
 Fainting
 Brittle hair
 Dehydration
 Loss of body fat
 Irregular hearbeat
 Loss of menstruation
 Wasting away of muscle tissue
Bulimia
 Damaged heart due to starvation
 Damaged kidney due to laxative abuse
 Dehydration and serious malnutrition
 Enlarged stomach
 Tooth enamel injury
 Sores in the mouth
 Throats are often red
Binge Eating Disorder
 Lack of control once begins to eat
 Depression
 Grief
 Anxiety
 Shame
 Disgust or self-hatred about eating behaviors