Transcript Healthy Eating Lecture

Healthy Eating
6th grade Family & Consumer
Sciences
What are some reasons we eat?
Hunger or Appetite
Nutritional Requirements
The Need For Energy
Our Attitude towards a food
Our Emotions
The Smell, texture, temperature, and shape of Foods
Memories associated with foods
Availability of Food
Advertising Associated with Foods
Society, Religious, and Cultural Rituals
Important Nutrition Terms
 Calorie: The measured amount of energy obtained
from food.
 Nutrients: Substances in food that contribute to
health by providing energy and supporting daily life
functions.
 Metabolism: All of the processes in which the
nutrients from food are converted into energy and
substances.
 Diet: The nutrients one eats every day to support
basic daily functions makes up ones diet.
6 Types of Nutrients
*Carbohydrates
*Protein
*Fat
*Vitamins
*Minerals
*Water
Functions of the 6 Nutrients:
1. Provides
Energy
2. Promotes
Growth &
Development
3. Regulates
Body
Processes
Carbohydrates
Proteins
Fats
Proteins
Fats
Vitamins
Minerals
Water
Proteins
Fats
Vitamins
Minerals
Water
Carbohydrates
 Provides a major source of energy for the
body.
 Complex Carbohydrates are the better
source. They break down slower and last
longer:
Examples: whole grain breads, cereals, pasta, and
rice; fruits; and vegetables.
 Simple Carbohydrates break down faster and
the energy does not last as long.
Examples: anything with sugar, soft drinks, candy,
potato chips, and other sweets
Vegetables
Eat 2 ½ cups every day of vegetables
everyday.
Vegetables are rich in vitamins and
minerals that are not found in other foods.
Eat more dark green vegetables like
broccoli, spinach, and dark leafy lettuces.
Eat more orange vegetables like carrots,
and sweet potatoes.
Fruits
Eat 2 cups of fruits each day.
Eat a variety of fruit for a variety of
nutrients.
Choose fresh over frozen, canned, or dried.
Go easy on fruit juices – more sugar less
nutrients.
Why so many fruits & vegetables?
Fruits and vegetables have minerals,
vitamins and other nutrients that:
Help prevent disease
Lower risk of cancer
Help with digestion
Source of nutrients such as fiber and
calcium
Provide us with extra energy
Grains
Eat approximately 6 oz of whole grain
cereals, breads, crackers, rice, granola,
or pasta every day.
1 oz equals:
1 slice of whole wheat bread
1 cup of ready to eat cereal
½ cup of cooked rice, oatmeal, or pasta
Why Whole Grain?
 White or Enriched grains are stripped of all
the good nutrients.
 Whole grain foods have lots of fiber!
Fiber helps prevent:
Heart Disease
Some Cancers
Diabetes
Constipation
 Other Foods High in Fiber include:
Vegetables, fruits, nuts and beans
Protein
 Our bodies need protein for tissue repair &
growth.
 35 % of calories should come from protein.
 Foods High In Protein:
cow’s milk
Eggs
beans, lentils
 fish
some vegetables
Soy (tofu, soy milk, edamame)
Meat, Egg, Nuts, & Beans
Eat 5.5oz of protein sources each day.
Choose low fat and lean meats/poultry.
Examples: Turkey, Chicken, & Fish
Bake it, Broil it, or grill it.
Vegetarians can receive protein from nuts,
beans, dairy products, and soy.
3 oz. of meat is equal to the size of a deck
of cards. 1 egg =1 oz. 1 T. peanut butter = 1
oz.
Get 3 cups every day of milk or milk
products; such as cheese and yogurt.
Milk provides calcium!
Needed for strong bones & teeth.
Choose low-fat or fat-free products.
Lactose-free products or other calcium
sources can be consumed for those who can
consume milk products.
Fats & Oils
 BAD FATS
 Saturated Fats (Can Have Some)
 Found in meat and other animal
products, such as butter,
cheese, and milk. Saturated
fats are also in palm and
coconut oils, which are often
used in commercial baked
goods.
 Trans Fats (Should Have None)
 These fats are found in
margarine, especially the sticks.
Trans fats are also found in
certain foods that you buy at the
store or in a restaurant, such as
snack foods, baked goods, and
fried foods. When you see
"hydrogenated" or "partially
hydrogenated" oils on an
ingredient list, the food contains
trans fats.
 Cholesterol
 Found in any animal products
(meat, milk, eggs) or anything
made from animal products
(baked deserts, butter, foods
fried in animal fat). The
cholesterol from meat, milk, and
eggs is good cholesterol.
Cholesterol from the other
sources contributes to clogging
of our arteries.
 GOOD FATS
 Unsaturated Fats
 These are found in plant
foods and fish. These may be
good for heart health. The
best of the unsaturated fats
are found in olive oil, peanut
oil, canola oil, albacore tuna,
and salmon.
Fat
Why Good Fat is Good:
1. Helps your brain function everyday!
2. Helps develop your nervous system.
3. Cushions body organs
4. Transportation of vitamins and minerals to
your different body cells.
Why Bad Fat is Bad:
Clogs Arteries to the heart, leading to
disease later in life.
When to Limit Fats
The average American should consume
less than 65 grams of fat a day, and less
than 25 grams of saturated fat a day.
No trans fat should can be consumed in
a healthy diet.
Unsaturated fats (monounsaturated &
polyunsaturated) should be consumed
within the 65 grams a day.
Nutrition
Labels
Pay
Attention to
serving size,
single serving
packages
often have
smaller serving
sizes.
Nutrition Labels
Ingredient Lists:
Listed from largest to smallest in quantity.
Regulated by the Food and Drug Administration
(FDA) to include all ingredients in the food.
If you can’t pronounce an ingredient chances
are you don’t want to eat it!
Other names for sugars: sucrose, high fructose
corn syrup, lactose, glucose…any thing that
ends in ose!
Sugar & Sweeteners
Sugar
Positive
Negative
*Found off of an actual plant
*Contributes lots of calories and
few nutrients
*Been known to cause obesity,
type 2 diabetes, and other
diseases.
Artificial Sugar *No Calories
Substitutes
(splenda,
sweet and
low,
nutrasweet)
*Has side effects including
headaches, dizziness,
irritability, nausea, and
nervousness.
*Been linked to health
challenges
Honey
*Contains calories and sugar
with out any protein or large
amount of other nutrients.
*Found naturally during
pollination of bees.
*Also contains some
vitamins and minerals
Sugar Continued…
How much sugar is too much?
It is recommended to consume as little amount
of sugar as possible. The American Heart
Association recommends less than 24 grams a
day.
The effects of too much sugar usually cause a
hyper burst of energy, that soon leads to a
crash and lack of energy as well as a need to
consume more food.
Vitamins
We need vitamins for
healthy vision,
to grow,
to make bones and connective tissue,
to fight infections, diseases and cancer,
to heal wounds,
to prevent us from bleeding,
to keep our teeth healthy and strong.
Vitamins
 Vitamins are not made in the body but are
vital to life
 You can get vitamins from whole foods such as
whole grains, fruits, and vegetables.
 Some Important Vitamins:
Vitamin D in milk helps your bones.
Vitamin A in carrots helps you see at night.
Vitamin C in oranges helps your body heal if you get a
cut.
B vitamins in leafy green vegetables help your body
make protein and energy.
Minerals
Just like vitamins, minerals help your
body grow develop, and stay healthy.
Your body uses them to..
Help grow, develop, and stay healthy.
To build strong bones.
To maintain normal heartbeat.
Minerals
Calcium: Helps build strong bones which
is found in dairy products, fish, leafy
green vegetables, and fortified foods.
Iron: Helps transport oxygen from your
lungs to the rest of your body which is
found in meat, tuna, eggs, beans, dried
fruits, leafy green vegetables, and
whole grains.
Minerals
Potassium: Keeps your muscles and
nervous system working properly which
is found in bananas, broccoli, tomatoes,
leafy green vegetables, citrus fruits,
dried fruits.
Zinc: Helps your immune system fight
off disease and heal wounds. Zinc is
found in beef, pork, beans, peas, and
peanuts.