This document discusses key nutrients that teenagers need for healthy growth and development. It covers carbohydrates, proteins, fats, fiber, and cholesterol. Carbohydrates provide the main source of energy and come from starches and sugars. Proteins help build cells and tissues and come from both animal and plant sources. Fats also supply energy and essential fatty acids and should provide no more than 20-30% of daily calories. Fiber and cholesterol are also discussed.

1. Nutrition During the Teen
Years & Nutrients
Chapter 5 – Lesson 1 & 2

2. Nutrition
Nutrition- the process by which the body
takes in and uses food

3. Nutrition
Calories- units of heat that measure the
energy used by the body and the energy
that foods supply to the body

4. Nutrition
Nutrients- substances in food that your
body needs to grow, to repair itself, and to
supply you with energy

5. What influences your food choices?
Hunger-
 a natural physical drive that protects you from
starvation
Appetite-
 A desire, rather that a need, to eat

6. What influences your food choices?
Emotions
 Stress, frustration, depression
Environment
 Family, friends, and peers
 Cultural and ethnic backgrounds
 Convenience and cost
 Advertising

7. Nutrients

8. Carbohydrates
Carbohydrates-
 The starches and sugars present in foods
 Most nutritionists recommend that 55-60% of
your daily calories come from carbs

9. Carbohydrates
Simple carbohydrates
 Sugars
 Fructose and lactose
 Added to many manufactured food products
Complex carbohydrates
 Starches
 Found in whole grains, seeds, nuts, legumes, and
tubers…….what are these?
 Body must break them down into simple
carbohydrates before using them for energy

10. How do carbs work??
 Body converts all carbs to glucose
 Glucose is the body’s main source of energy
Glucose that is not used right away is stored in
the liver and muscles as glycogen
When more energy is needed your body
converts the glycogen back to glucose
If you take in more carbs than your body needs
for energy, they become stored as body fat

11. Fiber
Fiber
 An indigestible complex carbohydrate that is
found in the tough, stringy parts of
vegetables, fruits, and whole grains
 Helps move waste through the digestive
system
 To stay healthy eat 20-35 grams of fiber each
day

12. Proteins
Proteins-
 Nutrients that help build and maintain body
cells and tissues
 Made of amino acids
 20 amino acids, 9 of which your body cannot
make
 Must get these 9 essential amino acids from
the foods you eat

13. Proteins
Complete proteins-
 Contain adequate amounts of all 9 essential
amino acids
 Animal products
Fish, meat, poultry, eggs, milk, cheese, yogurt, and
soybean products

14. Proteins
Incomplete proteins-
 Lack one or more of the essential amino acids
 Beans, peas, nuts, and whole grains
 Combine incomplete proteins is equivalent to
eating a complete protein

15. What do proteins do??
During major times of growth the body
builds new cells and tissues
Throughout your life your body will replace
damaged or worn-out cells
The body uses proteins to make enzymes,
hormones, and antibodies
Like carbohydrates, excess proteins are
converted into body fat

16. Fats
Lipid-
 A fatty substance that does not dissolve in
water
Fats provide more than TWICE the energy
of carbohydrates or proteins
The building blocks of fats are called fatty
acids
Fatty acids that the body needs but cannot
produce are called essential fatty acids

17. Fats
Saturated fatty acids-
 Usually solid at room temperature
 Animal fats and tropical oils
Beef, pork, egg yolks, and dairy foods
 Have more than chicken or fish
Palm oil, palm kernel oil, coconut oil
 A high intake of saturated fatty acids is
associated with the # 1 cause of death in the
United States……..which is??

18. Fats
Unsaturated fatty acids
 Vegetable fats
Olive, canola, soybean, corn, and cottonseed oils
 Usually liquids at room temperature

19. What do fats do????
They are a concentrated form of energy
They transport vitamins A, D, E and K in your
blood and serve as sources of linoleic acid
 An essential fatty acid that is needed for growth and
healthy skin
Give more flavor and texture to food
They take longer to digest so they help satisfy
hunger longer
Most nutritionists recommend no more than
20-30% of your total daily calorie intake be from
fats

20. Cholesterol
Cholesterol
 A waxy, lipidlike substance that circulates in the blood
 Your body uses the small amount it manufactures to:
Make cell membranes and nerve tissue
Produce many hormones, vitamin d, and bile
 Excess blood cholesterol is deposited in arteries,
including the arteries of the heart
 A high increase in saturated fats is linked to high
cholesterol