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Food Science & Nutrition - Skills For A Healthy You

HealthCorps

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Printed: September 14, 2016

AUTHOR HealthCorps

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Contents

1 Introduction 1

2 Skills for a Healthy You 3

2.1 Skills for a Healthy You Lesson . . . . 4

3 Skills for Healthy Eating 13

3.1 Skills for Healthy Eating Lesson . . . . 14

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C^ONCEPT

1 Introduction

HealthCorps’ vision is to lead a nationwide movement toward a new generation of healthy young people. Health- Corps was founded by heart surgeon Dr. Mehmet Oz and his wife Lisa, to combat the childhood obesity crisis. The mission of HealthCorps is to implement an innovative in-school model that inspires teens to make healthier choices for themselves and their families.

FIGURE 1.1

Skills for a Healthy Youaugments the in-school HealthCorps curriculum. HealthCorps Coordinators lead unique in- school and community programming designed to foster physical and mental fitness, particularly among high-need populations. The Coordinators serve as peer-mentors who deliver a progressive curriculum in nutrition, exercise and mental strength to students nationwide. For more than a decade, the HealthCorps program has inspired its participants to adopt a healthier lifestyle. And the HealthCorps schools have served as Living Labs through which we can explore the complex, underlying causes of the obesity crisis, as well as discover, communicate implement and advocate for national and regional solutions.

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For additional information, visit the following resources:

• Website: www.healthcorps.org

• Facebook: www.facebook.com/healthcorps

• Twitter: www.twitter.com/healthcorps

• Instagram: http://www.instagram.com/healthcorps

• Pinterest: http://www.pinterest.com/healthcorps/boards/

• Tumblr: http://healthcorps.tumblr.com/

• Google+: https://plus.google.com/101396345985162666355/posts

• LinkedIn: http://www.linkedin.com/company/908896?trk=tyah

• Email: [email protected]

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C^HAPTER

2 Skills for a Healthy You

Chapter Outline

2.1 SKILLS FOR A HEALTHY YOU LESSON

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2.1 Skills for a Healthy You Lesson

Unit Objectives

• Explain the meaning of a healthy you.

• Describe methods necessary to become and remain healthy.

I. Taking Care of YOU

Objectives

• Predict how healthy behaviors, such as personal health, affect health status.

• Demonstrate a variety of personal health practices and behaviors that will maintain or improve the health of self and others.

Healthy Behaviors

• Is your ability to maintain a healthy weight a healthy behavior?

• Is monitoring your physical and mental health as you age a healthy behavior?

• Is lowering your risk of developing a chronic disease a healthy behavior?

The answers to all of these is, of course, YES! What are healthy behaviors? In essence, these are behaviors that lead to a long and productive life. They include monitoring the food that you eat, the time you go to sleep, and the physical activity you get throughout the day. All of these behaviors, together, can affect multiple aspects of your health.Healthy behaviors can be grouped into a number of categories:

1. nutrition habits 2. hydration habits 3. physical activity 4. stress management 5. sleeping habits

Nutrition Habits

Recall that nutrition means providing your body with the food necessary to give your cells the nutrients they need to sustain life. The food that we put into our bodies has a direct influence on our health. Obviously eating poorly may result in poor health. So, conversely, eating well can only help keep a person healthy. Instead of eating just to fill you up, focus on the benefits of food: eating to increase energy levels, eating to improve your digestive health, eating to improve your circulatory health, and eating to improve your overall health.

Hydration Habits

Water is a macronutrient that is essential to life. Think about it: you cells are mostly water, and your blood is mostly water as well. If you don’t drink enough water, you become dehydrated. Symptoms of dehydration, in addition to increased thirst and dry mouth, include weakness, dizziness, confusion, and sluggishness. The inability to sweat and

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decreased urine output are also symptoms of dehydration. Severe dehydration can lead to death. What happens to your cells when you become dehydrated? When dehydrated, cell membranes become less permeable. This prohibits hormones and nutrients from entering the cell, and prevents waste products from leaving. Obviously this is not a good situation.To maintain good health you have to drink plenty of water. A daily minimum of 3 liters (14 cups) of fluid is recommended for men and 2.3 liters (9 cups) for women. Try drinking water instead of sodas or juices throughout the day.

Physical Activity

Why is staying physically active important? Physical activity improves physical fitness, which allows you to do all you need to do during the day, and still have energy left over.

Physical activity improves the fitness of your circulatory (cardiovascular), respiratory, skeletal and muscular systems.

It helps you maintain a healthy body weight and body composition, which reduces the risk of weight-related medical issues. Recall that physical activity y is the movement of the body that uses additional calories beyond your basal metabolic rate.

Taking care of our skeletal system is incredibly important; check out these three videos on the importance of spinal health.

MEDIA

Click image to the left or use the URL below.

URL:https://www.ck12.org/flx/render/embeddedobject/189441

MEDIA

Stress Management

A stress response is your brain’s and body’s way of responding to any type of unnatural demand or threat. Though a stress-response is important in the short-term, a prolonged stress response can be harmful. Thus, learning how to manage stress is important to your mental and physical health. Long term effects of stress can include heart disease, diabetes and cancer.

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Sleeping Habits

You have probably heard that getting the proper amount of sleep each night is very important for teenagers. Why?

Sleep is vital to your health and overall well-being. Sleep helps you manage the stress of a typical teenager.

Teenagers need at least eight hours of sleep each night to function at their best. Nine or ten hours would be better.

However, very few teenagers get this much sleep on school nights. Sleeping in late on weekends to "make up" for the missed hours of sleep during the week is not appropriate compensation.

Not getting enough sleep or having sleep difficulties can have consequences. Not getting enough sleep can limit your ability to learn, listen, concentrate and solve problems. You may even forget important information like names, numbers, your homework, or a date with a special person in your life. Not getting enough sleep can lead to aggressive or inappropriate behavior, such as yelling at your friends or being impatient with your teachers or family members.

Not getting enough sleep can cause you to eat too much, or eat unhealthy foods like sweets and fried foods that lead to weight gain. It can also heighten the effects of alcohol and possibly increase use of caffeine and nicotine, and it can contribute to illness, not using equipment safely or not paying attention while driving. These, of course, can have deadly consequences. When you are sleep deprived, you are as impaired as driving with a blood alcohol content of .08%, which is illegal for drivers in many states.

So, what should you do?

• Make sleep a priority. Naps can help pick you up and make you work more efficiently, if you plan them right.

Naps that are too long or too close to bedtime are not a good idea. They can interfere with your regular sleep.

• Make your room a place for sleeping. Keep it cool, quiet and dark. Eyeshades or blackout curtains can help.

• Don’t eat, drink, or exercise within a few hours of your bedtime.

• Don’t leave your homework for the last minute.

• Try to avoid activities that stimulate your brain, such as TV, computer and telephone in the hour before you go to bed. Stick to quiet, calm activities, and you’ll fall asleep much more easily!

• Consuming caffeine close to bedtime can hurt your sleep, so avoid coffee, tea, soda and chocolate late in the day, so you can get to sleep at night. Nicotine and alcohol will also interfere with your sleep.

Establish a bedtime and wake-time, and stick to it. A consistent sleep schedule will help you feel less tired since it allows your body to get in sync with its natural patterns. You will find that it’s easier to fall asleep at bedtime with this type of routine. If you do the same things every night before you go to sleep, you teach your body the signals that it’s time for bed. Try taking a bath or shower (this will leave you extra time in the morning), or reading a book.

II. Healthy Relationships

Objectives

• Analyze the potential severity of injury or illness if engaging in unhealthy behaviors, such as unhealthy relationships.

• Demonstrate healthy practices and behaviors, such as engaging in a healthy relationship, that will maintain or improve the health of self and others.

What is a Healthy Relationship?

Healthy relationships allow all involved to feel supported and connected, but still feel independent. There are two significant aspects of a healthy relationship: communication and boundaries. However, ultimately the people in the relationship decide what is healthy for them, and what is not. If something does not feel right, you should have the freedom to discuss your concerns.

What makes a relationship healthy? Simply put: mutual respect, trust, honesty, and support.

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Communication

Communication allows those in a relationship to connect. Communication can lead to a deep understanding of your partner. Good communication means treating each other with respect, speaking openly about thoughts and feelings, listening and compromising, and not criticizing. These are not easy to do, and, for some people, these take a considerable effort.

Boundaries

A healthy relationship has clear boundaries. Each person in the relationship should express what they are and are not comfortable with. These include items related to sex, finances, family and friends, personal space, and time. In a healthy relationship, both partners allow each other to spend time with friends and family. They do not pressure the other to do something he or she does not want to do.

Maybe, most importantly of all, they trust each other. They do not abuse technology to check on their partner. They do not require their partner to "check in," unless they are out much later than expected, and they never accuse the other of cheating or being unfaithful.

Consent

What is consent? Consent is the giving of permission for something to happen. This is an extremely important topic for high school and college-aged individuals. Consent allows those in a relationship to express what they want to experience, and nonconsent means stop. The saying "yes means yes," is crucial in a healthy relationship. If any one person in a relationship does not give consent, then what follows could legally be considered assault (sexual or otherwise) or rape.

In a healthy relationship, consent is not automatic, and is not a free pass.

Unhealthy Behaviors and Unhealthy Relationships

If healthy behaviors and relationships maintain or improve one’s overall health, then what do unhealthy behaviors and unhealthy relationships do? Obviously, these would have a negative effect, which, of course, is not a good thing.

Unhealthy behaviors, which include unhealthy relationships, can have a negative impact on your physical and mental health. These behaviors do not only include activities that are obviously bad for you, such as cigarette smoking and drug and alcohol abuse, but also include thinks like not drinking enough water, or eating late at night. Not getting enough exercise or sleep, and eating too much sodium are also unhealthy behaviors.

What is an unhealthy relationship? At times all relationships will have some suboptimal characteristics. However, unhealthy relationships will exhibit these characteristics more frequently and cause you stress and pressure that is hard to avoid. This tension is unhealthy for both members and may lead to problems in other areas of your life.

Signs of an unhealthy relationship may include:

• Experience a lack of fairness or equality.

• Feeling pressure to change who you are for the other person.

• Feeling worried when you disagree with the other person.

• Feeling you have to justify your actions to the other person.

• Feeling as if you are forced to have sex.

• Notice that arguments are not settled fairly.

• Yelling or physical violence during an argument.

• Notice that your partner criticizes your behaviors.

• Notice an unequal control of resources.

There are many other signs of an unhealthy relationship, but most have to do with unnatural feelings. If something does not feel right, it probably isn’t.

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III. Busting Up Bullying

Objectives

• Describe the interrelationships of emotional, intellectual, physical, and social health when bullied.

• Adapt health messages and communication techniques about bullying to a specific target audience.

By: Rachele, 19, Texas

My older sister was bullied growing up. She had virtually no friends up until high school and used to get in the car after school and cry nearly every day. It was beyond painful for me to see her deal with that and I would never wish it on anyone.

I went to the same school my sister did and my best friend, Bekah, and I decided that we were going to eliminate bullying in our grade. We started by finding the kids in our class that were tortured the most by our classmates and ate with them every lunch.

Then we started to partner with them on projects, talk to them outside of class, and hang out with them after school.

Some upper classmen saw what we were doing and joined in with us.

Together we formed The Table, a group made up of a mix of the most popular and most bullied kids from 7th grade to seniors. The people I met by forming this group are some of the best people I have ever met and are all still my friends today.

The youngest of the original group all graduated last year, but my sister, Bekah, and I passed on the legacy to our younger brother and to this day bullying in our school has all but disappeared. I want to encourage everyone on this site that it can be done.

We can stop bullying in schools. Take a stand, and never give up. You are more brave than you give yourself credit for.

Bullying is the deliberate, repetitive, harming or threatening by an individual or group with more power. Bullies target victims who don’t fit in because of how they look or behave, their race, religion or sexual orientation. Bullying is physical, psychological, and verbal, and is a serious issue in schools.

Adolescence is hard enough on many teenagers without the added stress of bullying. Adolescence is the period of transition between the beginning of puberty and adulthood. These include the middle school and high school years.

Adolescence is a time of significant mental, emotional, and social changes. For example:

• Adolescents generally develop the ability to think abstractly.

• Adolescents may have mood swings because of surging hormones.

• Adolescents usually try to be more independent from their parents.

• Adolescents typically spend much of their time with peers.

• Adolescents may start to develop intimate relationships.

Add having to deal with a bully to the typical adolescent, and the stress and anger may be significant.

How do deal with bullies? Seehttps://www.youtube.com/watch?v=RWVRQ845QYE .

MEDIA

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Why Must Bullying Stop?

Bullying is a growing concern among middle schools and high schools worldwide. Bullying can have dramatic effects on an individual, diminishing self-esteem, increasing stress, and, in severe circumstances, leading to suicide.

They only way to stop bullying is to confront this issue head-on. More and more students and parents need to be advocates against bullying, taking a stand to stop bullying before it stops.

Bullying has severe effects on a person’s emotional, intellectual, physical, and social health. . . ..

How to Stop Bullying?

As with many issues that need change, advocacy groups must become involved. To be an advocate against something means to take a stand on an issue and try to influence others to show support.

How to become an advocate? Advocacy involves communication. An advocate must get the word out concerning the issue. Communication techniques include, but are not limited to, video, public service announcements, posters, public presentations, a song, a poem, and other specialty anti-bullying messages.

Ways to Stop Bullyingcan be viewed athttps://www.youtube.com/watch?v=ynTuA_tlZDE .

Cyberbullying

Cyberbullying is when a person is tormented, threatened, harassed, humiliated, embarrassed or otherwise targeted by another person using the Internet, interactive and digital technologies or mobile phones. Examples of cyberbullying include mean text messages or emails, rumors sent by email or posted on social networking sites, and embarrassing pictures, videos, websites, or fake profiles. However, there are ways to minimize cyberbullying. How to Beat Cyberbulliesdiscusses how to beat this type of harassment:https://www.youtube.com/watch?v=Jwu_7IqW h8Y . With the increasing use of technology for communication, especially among the young people of today, cyberbullying is a growing and serious problem that must be addressed.

MEDIA

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IV. Go For Your Goals

Objectives

• Predict how healthy behaviors, such as time management, affects health status.

• Setting goals to improve time management.

What is Time Management?

As a typical teenager, it may seem as if there is never enough time in the day to do everything that has to get done.

But yet you probably have friends who have no issues accomplishing all their tasks. It all comes down to how time is managed. Time management is the ability to plan and control how you spend the hours in your day to effectively accomplish your goals. Poor time management can be related to procrastination, as well as problems with self- control. Skills involved in managing your time include planning for the future, setting goals, prioritizing tasks, and monitoring where your time actually goes. Scenario A

Sally will be stressed out because she was running late. Also, she is tired because she was unable to eat breakfast.

She will be embarrassed for not knowing the answers to her teacher’s questions, and she will get frustrated because she has to stay after class. She will also be sad because she didn’t get to bring the lunch she made for that day.

Scenario B

Sally wakes up on time in the morning, and feels relaxed. She feels full of energy because she has eaten her breakfast, and is prepared to leave for school. She arrives ready to learn and is confident to volunteer answers during math class.

Which scenario is better for Sally? Why?

Setting Your Goals

Goal setting is an important method of deciding what you want to achieve in your life. Goal setting involves sepa- rating what’s important from what’s irrelevant, or a distraction. Most importantly, goal setting involves motivating yourself. It forces you to think about the future, even if the future is only that afternoon.Is your goal to get your homework finished, or to see a movie this coming weekend? Whatever your goal is, if it is goal in the near or distant future, it can provide a direction to follow.

Why Set Goals?

Setting goals gives you a long-terrm vision of where you want to go in life. It will provide short-term motivation to help you reach your goals. Is your goal a certain profession, or a certain college or university? Do you strive to play sports in college or beyond? These are all goals. Having goals will help you organize your time and resources to make the most of your time.

So what should you do?

1. Create a big picture of what you want to do with your life. This may be difficult as a high school student. You may not know what career you want, though some of you might, but maybe your goal is to live in a certain country, city or area. Maybe your goal is only for the next five or ten years.

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2. Break down your goals into smaller targets. Create a plan of how to reach your goals by hitting these targets.

3. Start to reach for your goals by working on your plan.

V. Big Deal About Breakfast

Objectives

• Compare and contrast the benefits of and barriers to practicing a variety of healthy behaviors such as eating a healthy breakfast.

• Demonstrate a variety of healthy behaviors, such as eating a healthy breakfast, that maintain or improve health of self and others.

Why Breakfast?

Most likely you have heard that breakfast is the most important meal of the day. This meal provides you with the energy and nutrients important for your morning activities. These include the ability to concentrate in the classroom.

But you also need breakfast to help your body grow and brain develop. Your brain and body need energy and nutrients supplied from a healthy breakfast.

Eating a healthy breakfast influences your eating for the rest of the day. Starting the day with a well-balanced meal that supplies appropriate proteins, carbohydrates and fiber will keep you from feeling hungry, allowing you to make wise food choices for the remainder of the day.

VI. Vocabulary

1. Advocacy: Taking a stand on an issue and trying to influence others to show support.

2. Bullying: The deliberate, repetitive, harming or threatening by an individual or group with more power.

3. Goal setting: An important method of deciding what you want to achieve in your life.

4. Time management: The ability to plan and control how you spend the hours in your day to effectively accomplish your goals.

VII. Summary

• Healthy behaviors can lead to a long and healthy life.

• Healthy behaviors include eating, drinking and sleeping properly, as well as getting the right amount of physical activity, and managing stress.

• Healthy relationships involves communication, boundaries and consent.

• Bullying is a serious issue that can have devastating consequences.

• The setting of goals can only help you achieve them.

• Make sure you eat a healthy breakfast.

VIII. CK-12 Links

• Development from Birth to Adulthood: http://www.ck12.org/biology/Development-from-Birth-to-Adulthood/

IX. Additional Information

• What is Bullying:http://www.stopbullying.gov/what-is-bullying/

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• Breakfast Basics:http://kidshealth.org/parent/nutrition_center/healthy_eating/breakfast.html

X. Review Questions

1. Distinguish between healthy and unhealthy relationships.

2. Describe what makes a relationship healthy.

3. Define bullying.

4. Identify effects bullying may have on an individual.

5. Explain why bullying must stop.

6. Why is breakfast important?

XI. Points to Consider

1. What makes a healthy you? Why is this important?

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C^HAPTER

3 Skills for Healthy Eating

Chapter Outline

3.1 SKILLS FORHEALTHYEATINGLESSON

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3.1 Skills for Healthy Eating Lesson

Unit Objectives

• Describe the components of a healthy diet.

I. Macronutrients in Our Digestive Highway

Objectives

• Predict how healthy behaviors, such as consuming macronutrients, affect health status.

• Demonstrate a variety of healthy behaviors, such as consuming macronutrients, to maintain or improve the health of self and others.

The Digestive System

The digestive system is the organ system that breaks down food and absorbs nutrients. Main organs of the digestive system include the stomach, small and large intestine, and liver. The main part of the digestive system is the gastrointestinal (GI) tract, a large track of tissue that extends from the mount through to the anus. The main function of the GI tract is to digest food, extracting nutrients throughout the process, and packing the remainder as waste.

Macronutrients are nutrients that provide your body with energy. The three main macronutrients are carbohydrates, proteins, and fats. These nutrients are needed in fairly large amounts. Macro means large, and macronutrients are large molecules. Proteins and carbohydrates are polymers, large molecules assembled from monomers. The monomers are the subunits that compose the polymers.

Carbohydrates: The GO Nutrient

Carbohydrates are simple and complex sugars that give your body energy to move, help to digest your food, and keep your organs working. Your body needs more carbohydrates than any other macronutrient.

You cannot make carbohydrates. Instead, you obtain these macronutrients from the food you eat. Plant products are especially high in carbohydrates, and provide you with lots of energy. This energy comes in the form of glucose, a simple sugar. Simple sugars are either monosaccharides or disaccharides.

Glucose, C6H12O6, is a monosaccharide, meaning one sugar unit. Two monosaccharides joined together produce a disaccharide, and three or more monosaccharides bonded together produce a polysaccharide. The monosaccharide is the monomer from which polysaccharide polymers are assembled. Polysaccharides include starch (in plants) and glycogen (in animals). Starch and glycogen are molecules made of hundreds (or more) of glucose monomers, essentially storing lots of energy within one molecule..

Other common simple sugars (monosaccharides and disaccharides) include the sugars fructose, sucrose, and galac- tose.

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FIGURE 3.1

The digestive system includes organs from the mouth to the anus.

Cellular Respiration

The monosaccharide glucose is a starting reactant of cellular respiration. The energy held in each glucose molecule, in the presence of oxygen, is converted into over 30 ATP molecules. ATP, adenosine triphosphate, is considered the

“energy currency of the cell.” The bonds between the phosphate groups in ATP hold lots of energy. When these bonds are broken, energy is released into the cell. The cell uses that energy to perform many functions.

Cellular respiration has three phases: (1) glycolysis, (2) the Krebs cycle, and (3) the electron transport chain. The final step of phase 3, the electron transport chain, is transferring electrons to oxygen, allowing the efficient production of ATP. If oxygen is not present, then this process does not occur, and much less ATP is produced. Where does this glucose come from? Glucose is the product of photosynthesis, which occurs in plant cells. You must obtain the glucose your cells use through the food that you eat.

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For additional information, explore the following CK-12 links:

• Cellular Respiration:http://www.ck12.org/biology/Cellular-Respiration/

• Electron Transport:http://www.ck12.org/biology/Electron-Transport/

• Glucose and ATP:http://www.ck12.org/biology/Glucose-and-ATP/

FIGURE 3.2

Like recharging batteries, cells recycle ATP and ADP (adenosine diphosphate) molecules by combining them with inor- ganic phosphate. When the high-energy bond between phosphate groups in ATP breaks, its chemical energy can do cellular work. The bonds between phosphate groups can be broken and reformed, re- cycling this cellular energy.

The GO Nutrient

Carbohydrates are you body’s preferred source of energy, and are considered the GO nutrient. Carbohydrates help your body move. But they do more than that. Carbohydrates provide the energy needed for your cell to function and maintain homeostasis.

Homeostasis is the ability to maintain a stable internal condition despite any external environmental fluctuations.

Homeostasis is a necessary part of life, and needed in every cell for that cell to function properly. Homeostasis is maintained through countless biochemical reactions working together, which uses a considerable amount of energy.

This energy is usually in the form of ATP, which comes from the carbohydrates that you eat. Homeostasis is considered a characteristic of life. If an organism, even a single-celled bacteria, cannot perform homeostasis, that organism is not considered living.

Sources of Carbohydrates

The best sources of carbohydrates include vegetables, fruit, whole grains (brown rice, whole wheat breads/tortillas/pasta, oatmeal), and beans. Recall that natural carbohydrates are the products of photosynthesis, so plant products are good sources. Cookies and cakes are an unhealthy source of this nutrient.

Check out what other teens are asking about Fruits and Vegetables.

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FIGURE 3.3

This diagram depicts the relationship between photosynthesis and cellular respiration. Photosynthesis produces glucose, which we eat. The energy in glucose is converted into ATP during cellular respiration.

Proteins: The GROW Nutrient

Proteins are found throughout the body—in muscle, bone, skin, hair, and every other body part, tissue and cell.

Proteins are a necessary part of every cell, allowing that cell to perform its particular functions. Where do your proteins come from? You make your proteins. Specifically, your cells make the proteins they need.

Do all your cells produce the same proteins? No. Why not? Because different cell types do different things - they have different functions. It is the different proteins that allow different cell types to have different functions.

Do you essentially have the same proteins as the person sitting next to you. You are both human, so yes, you have the proteins that all humans need. However, you have different versions of those proteins. The proteins are very similar, and many may be identical, but the small differences allow some proteins to work slightly differently, and that is what causes the differences between all of us. It is your DNA that contains the code to make your proteins.

Proteins are polymers of amino acids. There are 20 amino acids used to produce proteins. These amino acids are acidic or basic, polar or non-polar, or neutral. It is the primary sequence of these amino acids that determine the structure of the protein. It is the structure of the protein that determines the protein’s function. This describes a classic example of structure-function relationships, which is quite common within biological systems. And it is the order of nucleotides within one’s genes (in your DNA) that determines the primary amino acid sequence of a protein.

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FIGURE 3.4

Hemoglobin Molecule. This model represents the protein hemoglobin. The red parts of the molecule contain iron. The iron binds with oxygen molecules.

FIGURE 3.5

Protein Structure. Primary protein structure is the sequence of amino acids in a single polypeptide. Secondary protein structure refers to internal shapes, such as alpha helices and beta pleated sheets, that a single polypeptide takes on due to bonds between atoms in different parts of the polypeptide. Tertiary protein structure is the overall three-dimensional shape of a protein consisting of one polypeptide.

Quaternary protein structure is the shape of a protein consisting of two or more polypeptides.

Proteins are the GROW nutrient. Your skin, hair, and nails need this macronutrient to grow. Protein also fight infections by keeping your immune system strong (antibodies). But your proteins do much more than that. There are many different types of proteins, including enzymes, which catalyze biochemical reactions, transport proteins, structural proteins, and signal and receptor proteins, to name a few types.

Essential Amino Acids

You cannot just eat a steak and use those proteins. The steak contains cow proteins, and you are not a cow. So you eat the steak, your body breaks down the cow proteins to obtain amino acids, which your cells then reassemble into human proteins. Recall that there are 20 different amino acids that are assembled into proteins.

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So how do you get the amino acids to produce your proteins? Your body makes some amino acids, and others you must obtain in the food you eat. Essential amino acids cannot be made by the body. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. A person with a vegetarian or vegan diet needs to make sure they have an adequate supply of these essential amino acids.

Certain combinations of food, such as corn and beans, or soybeans and rice, contain the essential amino acids in adequate amounts.

Sources of Proteins

The best sources of protein includes beans, nuts, whole grains, fish, lean meats, and yogurt. Chicken and turkey are also good sources of protein, as is peanut butter.

Fat: The Cargo Nutrient

Fats are a macronutrient used by your body to store energy. Whereas carbohydrates provide energy for immediate use, fats store energy for later use. Fats are a type of lipid. Lipids are a class of organic compounds that share one common feature: they do not mix with water. Common lipids include fats and oils, sterols and steroids, and phospholipids, which are the primary component of the cell membrane.

Saturated and Unsaturated Fats

Fats, which are also known as triglycerides, can be classified as saturated or unsaturated. A triglyceride is composed of a 3-carbon glycerol molecule with a fatty acid chain attached to each carbon. The fatty acid chain is composed of a series of carbons, each attached to up to three hydrogen atoms. If only single bonds link the carbons to each other, then each carbon with have 2 or 3 hydrogen atoms bonded to it, making this a saturated fat; the maximum number of hydrogen atoms are bonded. If double or triple bonds attach some of the carbons, then less hydrogen atoms are part of the fatty acid chain, resulting in an unsaturated fat.

Saturated fats can be found in foods like butter and lard, and are solid at room temperature. In saturated fats, the fatty acid tails form a zig-zag pattern, allowing them to interlock together within and between fat molecules. This forms a very solid and strong structure.

FIGURE 3.6

Shown are both saturated and unsaturated fatty acids. Polyunsaturated fats have multiple double or triple bonds. The double or triple bonds in unsaturated fats result in a kink in the zig-zag pattern seen in a saturated fat. This keeps unsaturated fats liquid at room temperature.

Oils (peanut oil, olive oil) are liquid at room temperature, because they are unsaturated fats. Unsaturated fats cannot form the interlocking zig-zag structure found in saturated fats. These cannot form a strong, solid structure, resulting in a liquid.

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FIGURE 3.7

These plant products all contain unsaturated fats.

Saturated Fats and Your Diet

Diets high in saturated fats are associated with heart disease. These fats can lead to an increase in the accumulation of fatty plaque in your arteries, a condition known as atherosclerosis. Atherosclerosis can lead to a heart attack or stroke. Heart disease is the number one killer of Americans, predominately due to the Western high fat diet. This is why it is important to read food labels. Checking the fat content of certain foods may have a direct correlation to your health. Unsaturated fats, such as olive oil, is much healthier for you, compared to a saturated fat.

Steroid Hormones and Cholesterol

Cholesterol is a lipid that is a necessary component of your cell membranes. Cholesterol helps to stabilize the phospholipids that comprise the lipid bilayer of the membrane. Cholesterol is a sterol, and is the starting point to produce steroid hormones, such as estrogen and testosterone.

You obtain cholesterol two ways. You make all the cholesterol that your body needs. You also eat cholesterol. Too much cholesterol can be detrimental and can lead to plaque accumulation in your arteries. This can cause heart disease later in life. Most people should consume fewer than 300 mg of cholesterol daily.

Sources of Fats

The best sources of fat include fish and its oils, lean meats, nuts, and plant oils. Olive oil is a very healthy example of a fat, as are the fats in walnuts, salmon, and avocado.

For additional information on organic compounds, use the following CK-12 links:

• Carbohydrates:www.ck12.org/biology/Carbohydrates/

• Lipids:www.ck12.org/biology/Lipids/

• Proteins:www.ck12.org/biology/Proteins/

• Food and Nutrients:www.ck12.org/biology/Food-and-Nutrients/

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Macronutrient Calculator: Intake for Weight Loss or Gain

How do you determine if you are going to gain or lose weight? It does involve some math. See the video athttps://

www.youtube.com/watch?v=yaw6hGQETT8 for assistance.

II. Introduction to Nutrition Labels

Objectives

• Propose ways, such as reading a nutrition label, to reduce or prevent health injuries.

• Demonstrate a variety of healthy practices and behaviors, such as reading a nutrition label, that will maintain or improve the health of self and others.

Nutrition and Nutrition Labels

Nutrition can be defined as the food necessary for an organism to provide its cells with the nutrients necessary to sustain life. These include the necessary proteins, fats and carbohydrates. Understanding the amounts of these macronutrients present in the food we eat is necessary to maintain a healthy lifestyle. That is why nutrition labels are important.

What is a nutrition label? It is the label found on the back of most foods. The label describes the serving size, calories per serving, nutrient content of the product, and percent of daily value of the nutrients. These labels can help you understand the nutritional value of the food you eat. This label is also known as a nutrition facts tabel and nutrition information panel.

FIGURE 3.8

Nutrition facts labels like this one can help you make good food choices.

The serving size is the amount of food in a single serving, and is included to allow you to determine you much (or how little) of a food item you should eat. The serving size may be listed in cups or pieces. Knowing the serving size allows one to calculate calories and nutrients.

A calorie is a unit of energy. Specifically, a calorie is the amount of energy needed to raise the temperature of 1 gram of water by 1 degree Celsius. We need calories for everything: moving, breathing, sleeping—without them our bodies would have no energy.

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Daily value refers to the percentage of a certain nutrient in a serving size portion of the food, based on a 2,000- calorie diet. This value gives a person an idea of a food’s nutrient contribution to your diet. A daily value of 5% or less may be considered low for a particular nutrient, 10% to 19% daily value is good, and a daily value of 20% or more is high.

As shown in the nutrition label figure above, food labels also list the amount of fat (total fat and saturated fat), carbohydrates (sugar, fiber), sodium, protein, and cholesterol in a serving size of the food.

The sugar content of food is also included on the nutrition label. Sugar is listed under total carbohydrates. Sugar comes in many forms, including honey, maple, high fructose corn syrup, and white or refined grain. Too much sugar in your diet can lead to health problems in later life. Fiber is a type of carbohydrate that the body cannot digest, passing through the body undigested. Fiber helps regulate the body’s use of sugar, helping to keep hunger and blood sugar levels in check.

Sodium is an element obtained from sodium chloride (NaCl), which is common table salt. Sodium is needed by your cells, especially your neurons (nerve cells) and muscle cells. However, too much salt can lead to high blood pressure, as well as cause other issues. Processed foods are high in sodium levels.

The nutrition label also lists certain vitamins and minerals associated with the food. These include potassium, calcium, and A, C, D, E, K and B.

Vitamins are organic compounds needed for the body to function properly. Vitamins have a number of roles in maintaining good health. For example, vitamins are important in good vision and blood clotting. Minerals are chemical elements necessary for proper body functioning. Minerals that your body needs includes calcium and potassium. Good sources of minerals include green vegetables, milk, and meats.

TABLE 3.1:

Vitamin Function Sources (examples)

A for vision carrots, spinach

B12 for nerve function meat, milk

C for connective tissue oranges, red peppers

D for healthy bones and teeth salmon, eggs

E for cell membranes vegetable oils, nuts

K for blood clotting spinach, soybeans

See the five part video series to learn more about nutrients and nutrition labels.

1. https://www.youtube.com/watch?v=bz5_bYcakuk describes information found on food packaging labels, such as the nutrition label, the ingredient list, and nutrition claims.

2. https://www.youtube.com/watch?v=LwGtmfRCE7k discusses serving size, calories, and how key nutrients are important to your health.

3. https://www.youtube.com/watch?v=gcarA2lmmLU describes five key features of the Nutrition Facts table.

4. https://www.youtube.com/watch?v=l5HFIuBdxng explains the meaning and use of percent daily value.

5. https://www.youtube.com/watch?v=Qdd7icKZY9o discusses carbohydrates, including what foods have carbohydrates, what to look for on a nutrition label, and how carbohydrates impact your blood sugar levels.

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MEDIA

III. Think Before You Drink

Objectives

• Compare and contrast the benefits and barriers to practicing healthy behaviors, such as making healthier beverage choices.

• Practice decision-making steps to establish healthy beverage choices.

Scenario #1

Jane and Tom were outside playing HORSE on the basketball court. It was a hot day, and they were running around.

Jane and Tom went to the 7-11 afterwards and bought a cold drink. After finishing their drinks, they returned to their game. Five minutes later, Jane and Tom were thirsty again and wanted another drink.

Help Jane and Tom make a healthy decision about which drink to choose. What should Jane and Tom choose? Are there benefits of one type of drink over another?

Many different types of drinks are available today. Many contain an excessive amount of sugar. Many are caffeinated.

Many contain electrolytes. And some contain alcohol. What are the main differences between these types of drinks?

Drinks with Sugar

Do you drink non-diet soda? How many drink more than one can of soda a day?

A 12 oz can of Coca-Cola has 140 calories. How many of those calories come from sugar? All 140. That means that just two cans of soda can add an extra 280 calories to your diet.

The consumption of sugary drinks is a major factor to the obesity epidemic. Two out of three adults and one out of three children in the United States are overweight or obese. On any given day, half the people in the U.S. consume sugary drinks. That’s over 160,000,000 people. One in every four people consume at least 200 calories from such drinks, and 5% drink at least 560 calories - equivalent to four cans of soda.

Sugary drinks include soft drinks, which is any beverage with added sugar or other sweetener. These include soda, fruit punch, lemonade, sweetened powdered drinks, and sports and energy drinks. It has been demonstrated that people who consume sugary drinks do not feel as full as if they had eaten the same calories from solid food.

Furthermore, and possibly more importantly, these people do not eat less calories to compensate for the calories they drink. These leads to weight gain.

Fruit juices, though more nutritious than drinks with added sugar, contains just as much sugar and calories. The sugar is naturally occurring fruit sugars, but the effect in calories still may lead to weight gain.

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Drinks with Caffeine

Caffeine is a central nervous system stimulant. It is a type of legal, unregulated psychoactive drug. Caffeine is the only drug that is naturally present or added to widely consumed foods. In addition to coffee drinks, caffeine is found in chocolate and is added to some medicines. Caffeine is mildly addictive. Beverages containing caffeine are ingested to relieve or prevent drowsiness and to increase a person’s energy level. Many coffee drinkers experience withdrawal symptoms when they stop drinking coffee. These symptoms can include headaches, irritability, sleepiness, and lethargy. Caffeine at night can affect the sleep patterns of many people.

Caffeine is found in the seeds, nuts, and leaves of a number of plants native to South America and East Asia. The most well known source of caffeine is the seed of Coffea plants.

TABLE 3.2:

Drink or Food Amount of drink or food Amount of caffeine

Monster energy drink 16 oz 160mg

Rockstar energy drink 8 oz 80 mg

Coca-Cola 12 oz 34 mg

Diet Coke 12 oz 45 mg

Starbuck’s coffee 16 oz 330 mg

McDonald’s coffee 16 oz 133 mg

Hershey’s Milk Chocolate Bar 1.6 oz 9 mg

While small amounts of caffeine probably won’t harm a teenager’s health, the consistent use of caffeine could be dangerous. Too much caffeine can prevent a teenager from getting the sleep and nutrients needed for their healthy physical development. Although small amounts of caffeine may help a teenager stay sharp while doing homework late into the night, too much caffeine can have the opposite effect, resulting in anxiety, agitation, and being scattered.

Drinks with Electrolytes

What are electrolytes? Electrolytes are ions that regulate our nerve and muscle function, our body’s hydration, blood pH, and blood pressure. Various mechanisms exist in our body that maintain the levels of different electrolytes under tight control, mainly by our kidneys and several hormones. In out bodies, electrolytes include sodium, potassium, calcium, magnesium, and chloride ions.

You’re into a really intense workout, and have a really good sweat going. Right about this time, a nice cold Gatorade or PowerAde sounds good. Because everyone knows that during an intense workout, these are the drinks that you are supposed to drink. But that is according to who? Is it mainly the companies that produce and sell those drinks?

Electrolyte enhanced sports drinks. Are they really good for you? Don’t they help maintain your body’s balance of electrolytes during and after periods of heavy exercise? Ever looked at the ingredients? These drinks are essentially just brightly colored sugar water. Excess process and refined high-fructose corn syrup is never good for you.

Society has been led to believe that special drinks are necessary to recover from a workout. Truthfully, our bodies know that a healthy diet, and proper hydration are all you need to maintain your balance of electrolytes. If you just stay hydrated during your workout, you will be fine. Drinking water is all you need.

Want to learn more about the importance of drinking water? Check out this video of our HealthCorps students with Dr. Oz and Ashanti.

HealthCorps - Dr. Oz & Ashanti

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MEDIA

Alcoholic Beverages

"What is just one beer?", you might ask. Besides it being illegal in the U.S. to drink alcohol before the age of 21, it is just not a good idea. The effects of alcohol on teenagers can be devastating and deadly.

Alcohol is absorbed into the bloodstream through small blood vessels in the walls of the stomach and small intestine.

Within minutes of having a drink, alcohol travels from the stomach to the brain, where it quickly produces its effects, slowing the actions of neurons. A neuron, or nerve cell, connects the nervous system to the muscular system. It is through neurons that your brain tells your muscles what to do. As this process slows down, reaction time increases.

Furthermore, a young person’s body does not cope with alcohol the same way an adult body does. Your brain continues to develop through adolescence and into young adulthood. The effects of alcohol on the teenage brain can cause lifelong damage, especially in terms of memory, motor skills, and coordination.

What is the leading cause of death among teenagers in the US? Motor vehicle accidents. Of all the teenage drivers killed in car accidents, almost 1 of every 3 involved alcohol. 0.08 is the number to remember. A blood alcohol content of 0.08% is illegal in most states.

How many drinks is that? It depends on many factors, such as rate of consumption, age, gender, drink type, body type, metabolism, etc.

If you are around 100 lbs., you can generally only have about one serving of alcohol before being over 0.08, and only two servings before being above 0.1. However, a person is closer to 160 lbs. can have about 3 servings of alcohol and still be below the legal limit for driving. 1 serving of alcohol is equal to 1 oz. of 100 proof liquor, a 12 oz beer, or just 4 oz of table wine. Know how much you drink, and know your limit.

IV. Plating Your Portions

Objectives

• Compare and contrast the benefits of and barriers to practicing a variety of healthy behaviors, such as eating appropriately balanced of food in the appropriate portion size.

• Demonstrate a variety of behaviors that avoid or reduce health risks to self and others, such as eating appropriately balanced of food in the appropriate portion size.

MyPlate

See the following CK-12 link for more information.

• Balanced Eating: http://www.ck12.org/biology/Balanced-Eating/

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FIGURE 3.9

MyPlate is a visual guideline for balanced eating, replacing MyPyramid in 2011.

MyPlate depicts the relative portions of various food groups that should comprise a meal, resulting in balanced eating. Balanced eating promotes good health. Balanced eating provides the body with the proper amount of nutrients.

Some of you may be familiar with MyPyramid, which also depicted the proper amount of different food groups you should eat. In June 2011, the US Department of Agriculture replaced MyPyramid with MyPlate.

The following guidelines accompany MyPlate:

1. Balancing Calories

• Enjoy your food, but eat less.

• Avoid oversized portions.

2. Foods to Increase

• Make half your plate fruits and vegetables.

• Make at least half your grains whole grains.

• Switch to fat-free or low-fat (1%) milk.

3. Foods to Reduce

• Compare sodium in foods like soup, bread, and frozen meals - and choose the foods with lower numbers.

• Drink water instead of sugary drinks.

See the official Choose MyPlate site for additional information:http://www.choosemyplate.gov .

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TABLE 3.3: Recommended Daily Intakes of Carbohydrates, Proteins, and Water Gender and Age Carbohydrates

(grams/day)

Proteins (grams/day) Water* (liters/day)

Males (9-13 years) 130 34 2.4

Males (14-18 years) 130 52 3.3

Females (9-13 years) 130 34 2.1

Females (14-18 years) 130 46 2.3

*includes water in food, as well as beverages

Healthy Eating - Portion Control

Learn about portion control and how to set up your plate to give you the proper portions of each food group. See https://www.youtube.com/watch?v=_6u0912yFhg for additional information.

MEDIA

Sara and Karen

As you read Scenario #2 below, think about the choices that Sara and Karen made.

Scenario #2

Sara and Karen are sisters. They do not like the school lunches so they skip them. After school they are hungry and usually stop at the convenience store to buy soda and chips. They remembered the food label class in health, read that the soda and chips contained two servings, but were hungry and ate everything. When they arrived at Karen’s house, they were still hungry and ate some cookies and milk. Neither was hungry at dinnertime, so they ate little.

When it was time to do homework, they could not concentrate and failed to complete their assignments. The next day, each decided to pack her own lunch. They made turkey sandwiches with two pieces of turkey and mustard. They cut up an apple and put it in a single serving size container and bought milk. They had a good afternoon, concentrated on their schoolwork, had energy throughout the day, and were not hungry after school.

• Did Sara and Karen make good choices? Why or why not?

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Pedro and Juan

As you read Scenario #3 below, think about the choices that Pedro and Juan should make.

Scenario #3

Pedro and Juan are visiting their grandmother and grandfather’s house on Sunday to celebrate the couple’s 30^th wedding anniversary. Both are a bit overweight and trying hard to think of MyPlate food groups and portion sizes when they eat. At home it is pretty easy because the family is trying to eat healthy, and each member encourages the other to be mindful of eating a variety of foods at the appropriate portion size. The menu at the anniversary party includes cheese, crackers, olives, strawberries, pineapple, grapes, chips and dip, spaghetti, meatballs, salad, roasted chicken, green beans, corn, gravy, rolls and butter, anniversary cake, and ice cream. Help the boys plan a strategy to eat a balanced meal from the food groups in the appropriate portion size.

Help Pedro and Juan plan a strategy to eat a balanced meal from the food groups in the appropriate portion size.

V. Vocabulary

1. ATP: Adenosine triphosphate; energy-carrying molecule that cells use to power their metabolic processes.

2. atherosclerosis: Condition in which plaque builds up inside arteries.

3. calorie: A unit of energy that comes from the food we eat and drink.

4. carbohydrate: Simple and complex organic compounds such as sugars that give your body energy.

5. cholesterol: A steroid alcohol that is present in animal cells and body fluids, regulates membrane fluidity, and functions as a precursor molecule in various metabolic pathways.

6. daily value: Represents the amounts of nutrients in one serving of food.

7. digestive system: Organ system that breaks down food, absorbs nutrients, and eliminates any remaining waste.

8. disaccharide: A carbohydrate composed of two monosaccharides.

9. essential amino acids: Amino acids that are not made by the body and must be obtained through the diet.

10. fat: A natural oily or greasy substance occurring in animal bodies, especially when deposited as a layer under the skin or around certain organs.

11. fiber: A dietary material containing substances which are resistant to the action of digestive enzymes.

12. gene: Unit of DNA on a chromosome that is encoded with the instructions for a single protein (polypeptide).

13. homeostasis: The process of maintaining a stable environment inside a cell or an entire organism.

14. lipid: Organic compound that does not interact with water, such as fat or oil.

15. macronutrient: Nutrient such as carbohydrates, proteins, lipids, or water that is needed by the body in relatively large amounts.

16. mineral: Chemical element, such as calcium or potassium, that is needed in relatively small amounts for proper body functioning.

17. monosaccharide: Simple sugar, such as glucose, that is a building block of polysaccharides (carbohydrates).

18. MyPlate: Visual dietary guideline that shows the relative amounts of foods in different food groups that should be eaten each day.

19. nutrition: The process of obtaining the food necessary for health and growth; food or nourishment.

20. polysaccharide: Chain of monosaccharides that makes up a complex carbohydrate, such as starch.

21. protein: Organic compounds made of amino acids.

22. saturated fatty acid: Molecule in lipids in which carbon atoms are bonded to as many hydrogen atoms as possible.