Transcript Intro Nutrition Grade 9

Nutrition
Healthy Eating
Grade 9 – Curriculum expectations
• Healthy Eating
• C1.1 - Explain how active living and healthy eating contribute to a
person’s physical health and mental, emotional, and spiritual wellbeing, and describe the benefits of a holistic approach to health.
[PS, CT]
• C2.1 - Apply their knowledge of basic nutrition principles and
healthy eating practices to develop a healthy eating plan. [PS, CT]
• C3.1 - Analyse the influence of social and environmental factors on
food and beverage choices. [IS, CT]
Grade 10 – Curriculum Expectations
• Healthy Eating
• C2.1 - Explain how their knowledge of physical and emotional factors that
influence personal eating habits can be applied to making healthy eating choices
[PS, CT]
• C2.2 - Assess the nutritional implications of a variety of dietary choices, including
those reflecting current dietary trends, and explain how they can make personal
choices that will provide the nutritional requirements for a healthy, active life
[PS, CT]
• C3.1 - Demonstrate an understanding of how they, as consumers, can have an
impact on food and beverage choices at school and in the community (e.g.,
promoting availability of healthy choices in restaurant and cafeteria menus and
in grocery stores, raising awareness of ethical and environmental considerations
related to food choices) [CT]
Jamie’s rant – social and cultural influences.
• https://www.youtube.com/watch?v=MGvdH_Uzigc
THE BASICS OF OUR DIET
A BALANCE OF SEVEN COMPONENTS:
•Carbohydrates
•Protein
•Fat
•Fibre
•Vitamins
•Minerals
•Water
MACRO NUTRIENTS
We get all our energy (calories) from these 3 macro
nutrients:
• CARBOHYDRATES
• PROTEINS
• FATS
CARBOHYDRATES
Food composed of a combination of starches, sugars and fibre.
Provides the body with fuel it needs for physical activity by
breaking down into glucose, a type of sugar our cells uses as a
universal energy source.
• Carbohydrates are our main source of energy for training
and for growth, as well as for every day activities.
• During the digestive process, complex carbohydrates are
broken down into glucose. Glucose circulate in the blood
and is the chief source of energy for refueling liver and
muscle glycogen that are used up during exercise.
• We need to eat more natural carbohydrates. Try to avoid or
limit your consumption of processed carbohydrates such as
bread, pasta, cereals and snack foods.
How are carbs stored in the body
• Sugars are taken up into the blood stream quickly and can be
used by the cells. Normal blood glucose levels: 80-110 mg/dl
• If blood glucose levels get too high the liver converts glucose to
glycogen. Glycogen is the stored version of glucose.
• The liver can store 35-120g (depending on the person) of
glycogen.
• The muscles can store a lot of glycogen (300g + depending on
how much muscle you have).
• If your glycogen stores are full, you convert it to fat.
What Jamie Says about carbs:
• https://www.youtube.com/watch?v=1BMnAllZWtY
• What is missing from Jamie’s way of categorizing carbs?
• Jamie’s new rant:
• http://www.dailymail.co.uk/femail/article-3244100/Jamie-Oliver-lobbied-UK-governmenttax-soft-drink-Sarah-Wilson-Quit-Sugar-thinks-Australia-follow-suit.html#v4237175080001
• http://www.dailymail.co.uk/news/article-3279460/Be-brave-Prime-Minister-Jamie-Oliverurges-Cameron-impose-sugar-tax-raise-1billion-tackle-obesity-crisis.html#v4518648091001
• The problem with high fructose energy drinks.
• https://www.youtube.com/watch?v=qYNcLy0wYVg
Natural Carbohydrates are broken down into 3
categories
1) SIMPLE SUGARS cause rise in blood sugar which can
increase insulin and ultimately result in increased fat
storage. These are relatively high glycemic
carbohydrates. Examples: fruits, fruit juices and lowfat dairy products.
NOTE: Deserts, soda pop and candy fall into this category
but have no nutrition value so it's best to avoid them.
2) STARCHY CARBOHYDRATES supply a slower,
steady release of glucose into the blood stream.
Produces a minimum insulin secretion and provides
more sustained energy levels.
• Examples: oatmeal, cream of rice, grits, potatoes,
yams, sweet potatoes, brown rice, corn, lima
beans, kidney beans, peas, lentils and other
legumes
3) FIBEROUS CARBOHYDRATES come from plants that
contain a relatively greater amount of fibre, which slows the
release of carbohydrates into the blood stream even more.
Examples: asparagus, broccoli, cabbage, cauliflower, carrots,
celery, green beans, zucchini, and other salad vegetable.
Bad carbs
“I’m drinking diet
soda, so it’s okay to
have cake.”
• Have been processed and stripped of all their additional nutritional value in order to
make cooking fast and easy or to prolong preservation time, like white flour, refined
sugar and white rice.
• THEY DIGEST SO QUICKLY THAT THEY CAUSE DRAMATIC ELEVATION IN BLOOD
SUGARS WHICH CAN LEAD TO WEIGHT GAIN.
• All they add to the body is easy calories which are easy to breakdown.
• Enjoy sweets as an occasional treat, but keep sugary soft drinks to a minimum – they
are an easy way to pack calories and chemicals into your diet without even noticing.
And just because something is sugar free doesn’t make it healthy. Recent studies
have shown that the artificial sugar substitute used in soft drinks may interfere with
your body’s natural regulation system and result in your overindulging in other
sweet foods and beverages.
Good Carbs
• Can't be digested so easily as they have more complex and
stable molecular structure.
• This keeps your blood sugar and insulin levels from rising and
falling too quickly, helping you get full quicker and feel full for
longer.
• Good sources include whole grains, beans, fruit and
vegetables, which also offer a lot of health benefits, including
heart disease and cancer prevention.
Whole Grains for long lasting, Healthy Carbohydrate
energy.
• In addition to being delicious and satisfying, whole grains are rich in phytochemicals and
antioxidants, which help to protect against coronary heart disease, certain cancers, and
healthier heart. Make whole grains an important part of every meal.
• Make sure you are really getting whole grains. The words stone-ground, multi-grain, 100%
whole wheat, or bran, don’t necessarily mean that a product is “whole grain”. Look for the
new “whole grain stamp” from the whole grain council. If there is no stamp look for the
words “whole grain” or ”100% whole wheat”, check the ingredients to make sure each
grain is listed as whole grain. Some good sources of whole grains are dark breads, whole
wheat, brown rice, oatmeal, barley, millet, toasted wheat cereals.
• Sprouted grains are the best sources of whole grains because they are gluten free and don’t
have phytates that bind onto the minerals preventing their absorption.
• http://www.mensfitness.com/nutrition/what-to-eat/should-you-be-eating-sprouted-grains
Good Carbs
• Has lots of nutrients:
vitamins, minerals and
fibre
• Slowly digested and has
sustained energy release
• No large spike in insulin
release.
• All carbs are primarily
used for energy and
replenishing glycogen
stores.
Vs
Bad Carbs
•
Processed and has been stripped
of nutrients and has very little
vitamins, minerals and fibre
•
Quickly digested and has a very
quick energy release
•
Large insulin spike.
•
Glucose has to be used
immediately or be stored, or
excess is turned to fat.
Fibre
• Dietary fibre is found in plant foods (fruit, vegetables and whole grains) and is
essential for maintaining a healthy digestive system. Fibre helps support a healthy
diet by:
• Helping you feel fuller faster and longer, which can prevent over eating.
• Keeping blood sugar level even, by slowing digestion and absorption so that
glucose (sugar) enters the bloodstream slowly and steadily.
• Maintaining a healthy colon – the simple organic acids produced when fibre is
broken down in the digestive process helps nourish the lining of the colon.
• Some types of fibre are also fuel for the “good” bacteria which are healthy flora
for the digestive tract. Maintaining a healthy flora for the digestive tract helps
with the absorption of many nutrients, in addition to preventing the invasion of
pathogenic micro-organisms.
The 2 types of fibre: soluble and insoluble
• Soluble fibre can dissolve in water and help to lower blood fats and
maintain blood sugar. Primary sources are bean, fruit and oat products.
• Insoluble fibre cannot dissolve in water, so it passes directly the
digestive system. It’s found in whole grain products and vegetables.
• BASIC GUIDELINES: Approximately 20-30 grams of fibre a day, bus most
of us get only half of that.
Knowledge Check - Carbohydrates
• Carbohydrates are a combination of which three things? Give
an example of a food for each type of carbohydrate.
• What is the difference between complex and simple carbs?
Give examples
• What are bad carbs? Why are they bad?
• Why is high fructose corn syrup bad for you?
• Give 2 reasons why is fibre important to the diet?