Transcript 8th Grade Health - Weld RE

th
6
Grade Health
Chapter 10
Nutrition for Health
Food, Nutrients, and Nutrition
Nutrients
•Substances in food that your body needs
Nutrients
Helps the
body build
new tissue
Helps the
body repair
damaged cells
Helps the
body produce
energy
Food, Nutrients, and Nutrition
• Not all food are created equal
• The energy in food is measured in units called calories.
High in calories
Chocolate
Low in nutrients
Low in calories
Fruit
High in nutrients
Food, Nutrients, and Nutrition
Two Kinds of Nutrients
Nutrients that
provide energy
Nutrients that help
the body run smoothly
Proteins
Vitamins
Carbohydrates
Minerals
Fats
Water
What Influences Your Food Choices?
Peer Pressure
Family and Culture
Availability
Advertising
Convenience
Knowledge of Nutrition
Food and Emotions
Emotions influence your food choices because food
can bring up feelings connected to past experiences.
A craving for food can be especially strong when
people feel sad, lonely, or discouraged.
Appetite – the physiological desire for food
Hunger – body physical need for food
Meeting Nutrient Needs
• Calcium
– builds strong bones and teeth
•
Without it what can happen
–
Osteoporosis
• Iron
– Helps your body make enough red blood cells as
you grow.
• A shortage or iron can lead to a blood disease called
anemia.
Meeting Nutrient Needs
Although most people in the United States get
plenty of food, they do not get the nutrients
they need.
Eating low-nutrient, high-fat foods, along with
overeating, can lead to long-term health
problems such as obesity, diabetes, heart
disease, and cancer.
Assignment 1
1. Analyze how it is possible to have plenty of
food and yet be poorly nourished?
2. Evaluate which factors you think influence a
teen’s food choices the most? Explain your
answer.
Nutrients and Nutrition
Carbohydrates
Proteins
Fats
Vitamins
Six Groups
of Nutrients
Minerals
Water
Carbohydrates/Fiber
There are two kinds of carbohydrates: simple and complex.
Fiber is a special type of complex carbohydrate found in raw fruits,
vegetables, and whole grains.
– Eating high-fiber foods can help reduce your risk of certain
types of cancer and heart disease.
Carbohydrates
• Sugars and starches that occur naturally in foods, mainly in
plants
Fiber
•The parts of fruit, vegetables, grains, and beans that your body
cannot digest
Carbohydrates
All carbohydrates are made of sugar molecules.
Simple carbohydrates
Complex carbohydrates
Molecules remain separate
Molecules form long chains.
Also knows as starches.
Fruits, vegetables, milk, milk products
Grains, dried beans, and starchy
vegetables such as potatoes
Half to two-thirds of your daily energy should come from carbohydrates.
Proteins
Proteins
•Nutrients your body uses to build, repair, and maintain
cells and tissues
Proteins also play an important role in fighting
disease because parts of your immune system are
made of proteins.
Proteins
Proteins
Complete Proteins
Plant Proteins
Contain all nine of the essential amino
acids
Lack one or more of the nine
essential amino acids
Beef, pork, veal, fish,
poultry, eggs, most dairy products
Nuts peas, and dried beans
Fats
Most of the fats in your diet should be unsaturated fats.
Unsaturated fats
• Fats that remain liquid at room temperature
Saturated fats
• Fats that are solid at room temperature
Eating too many foods containing saturated fats
can increase your risk of heart disease.
Fats
Fats
Saturated Fats
Unsaturated Fats
Butter, cheese, fatty meats
Plant foods such as olive oil, nuts
and avocados
Cholesterol
Cholesterol is a fatty substance found in the blood.
LDL (low-density lipoprotein)
HDL (high-density lipoprotein)
Collects on the walls of arteries and
forms plaque
Removes LDL from the arteries
Known as “bad cholesterol”
Known as “good cholesterol”
Eating too much saturated fat can increase the body’s level of cholesterol.
Vitamins and Minerals
Vitamins
Water-Soluble
Fat-Soluble
Not stored in the body
Stored in the body
Must be consumed regularly
Stored in the body’s fat until they
are needed.
The best way to get vitamins and minerals is to choose nutritious foods.
Water
Water
Helps digest and absorb food.
Regulates body temperature and blood circulation.
Carries nutrients and oxygen to cells.
Removes toxins and other wastes.
Cushions joints.
Protects tissues and organs from shock and damage.
Assignment 2
1. Analyze your food: Make a list of the foods
you have eaten today. Identify which nutrients
can be found in each food. Are there any
nutrient groups that you have left out?
My Pyramid food guidance system
•A system designed to help Americans make healthful food choices
Plate
Guidelines
• Dietary Guidelines for Americans
• The Dietary Guidelines for Americans, 2010 are the best sciencebased advice on how to eat for health. The Guidelines encourage
all Americans to eat a healthy diet and be physically active.
• Improving what you eat and being active will help to reduce your
risk of chronic diseases such as diabetes, heart disease, some
cancers, and obesity. Taking the steps in this brochure will help
you follow the Guidelines.
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•
•
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For more information, go to:
w ww.DietaryGuidelines.gov
w ww.ChooseMyPlate.gov
w ww.Health.gov/paguidelines
w ww.HealthFinder.gov
Balance the Calories You Consume with
Physical Activity
Consume only as many calories as your body needs.
Calorie
•A unit of heat that measures the energy available in food.
A calorie also measures how much energy your body
uses.
Balance the Calories You Consume with
Physical Activity
Teens should be physically active for at least 60
minutes on most days.
Physical activity builds strength, gives you energy,
and helps you feel good about yourself.
Assignment 3
1. Analyze and Explain how the MyPyramid and
MyPlate food guidance system graphic are
designed to help you know what foods to eat.
Planning Healthy Meals
Variety
Moderation
Balance
Variety makes meals and snacks more nutritious and
interesting.
Lower risk of developing certain diseases by eating reasonable
portions of fats, sugars, and salt.
Maintain a healthy weight by not eating more calories than
your body can burn.
Breakfast: Start the Day Out Right
• After a night of sleep, you need breakfast to turn your
body’s fuel-producing mechanism back on.
• Breakfast provides the fuel you will need later in the
morning.
• Any food that supplies calories and nutrients can be part
of a healthful breakfast.
• Round out your meal with a cup of fruit and a glass of
low-fat milk.
Lunch and Dinner
•
•
•
•
Vary your proteins.
Use limited amounts of fats, sugars, and salt.
Avoid empty-calorie foods.
Balance your eating plan.
Empty-calorie foods
• Foods that offer few, if any, nutrients, but do supply
calories
Snacking Smart
• Pay attention to what you are eating.
– Eating absent-mindedly can lead to overeating.
• Avoid snacking just before mealtime.
• Choose healthy foods as snacks.
• Nutrient density is an important factor to consider
when choosing snack foods.
– Nutrient density
• The amount of nutrients relative to the number of
calories they provide
Snacking Smart
Food
Calories
from Fat
Food Group
Equivalent
Air-popped popcorn, plain, 1 cup
0
1 cup Grains
Applesauce, ½ cup
0
½ cup Fruit
Gelatin with ½ cup sliced banana
0
½ cup Fruit
Graham crackers, 2
2
1 ounce Grains
1½ ounces of low-fat cheese and
4 saltines
52
1 ounce Grains,
1 cup Milk
Assignment 4
1. Explain why is breakfast important?
2. Evaluate the following: You are hungry, but
dinner is still an hour away. Can you think of
a snack that would help you feel less hungry
but still leave you ready to eat dinner? How
much of the snack food do you think you
should eat?