Learning Objectives Grade 9 – Nutrition Unit 1

• the six classes of nutrients (Functions & sources)

• vitamins & minerals, their functions and sources.

• the nutritional value of a food• the daily diet guidelines using the food

pyramid • RDA- Recommended Daily Allowance

according to age, gender and activity level

What is Nutrition?

• The science or study of food and the ways in which the body uses it.

• Nutrients are substances in food that provide energy or help form body tissues and are necessary for life and growth

• 6 essential nutrients – Protein, Fats, Carbohydrates, Vitamins, Minerals, Water

Carbohydrates – for energy

Simple: made up of single or double sugar molecules sugar , candies(sucrose), honey, fruits (fructose), milk(lactose), starch (glucose)

Complex: made up of many sugar molecules. Starch -Potatoes, rice, grainsGlycogen – stored in liver & muscleFiber – many glucose molecules linked found in fruit & veg. Can’t be broken down, essential for a healthy digestive system

Fats/Lipids (stores vitamins, energy source, protect organs, regulates hormones, nerve & cell function)

Saturated - Animal & animal productsUnsaturated – vegetable products (olive oil, sunflower..)Cholesterol (also a lipid LDL& HDL): Only found in Animal & animal productsLDL (Low Density Lipoprotein) – BAD… build up and forms plaques in blood vesselsHDL (High Density Lipoprotein) – Good- carries cholesterol back to the liver and removed from the blood

Protein – growth, repairs cells & tissues, maintenance (Amino

Acids)

Complete – Animal proteins (meat, poultry, fish, eggs, dairy, soya beans) Incomplete – most plant proteins (legumes, beans, nuts & grains)

Water

Necessary for EVERY function that keeps you alive!

* Transports nutrients•Gets rid of waste•Provides the correctenvironment for chemical reactions in the body•Regulates body temperature

Minerals – needed for body processes such as enzyme activity and bone formation

Some main ones;Iron – deficiency AnemiaCalcium - deficiency Osetoporosis (Brittle Bones)Sodium TOO MUCH – high blood pressure leading to heart disease, stroke and kidney failure

Vitamins – essential to maintain health and allow growth

Fat soluble - A, D, E & K – stored in the body Water soluble – B1-12, & C – eat daily

RDA – Recommended Daily Allowance

• Dependant on – Age, Gender, Activity

• Calories/ unit of energy – come from protein , fats & carbohydrates

• CONVERSIONS• 1 gram Carbohydrate = 4 kcal• 1 gram Protein = 4 kcal• 1 gram Fat = 9 kcal

Do you Realize What you’re Eating? (Project)

• To have the students learn about the nutritional value of their favorite fast foods.

• To have the students determine a personal ‘Recommended Daily Dietary Allowance’ (RDA) for ONE day.

• To have the students track and analyze their eating habits for ONE day

• To have the students compare their personal eating habits with the recommended values.

RECOMMENDED DAILY DIETARY ALLOWANCE (RDA)

RDA Macronutrients (Healthy Range) • % of Fat = 20% - 30% • % of carbs = 45% - 65% • % of protein = 10% - 30%

RDA Micronutrients• Sodium = 2500mg (maximum)• Calcium = 1300mg (minimum)• Iron = 18mg (females) 12mg (males)• Cholesterol = 300mgs (maximum)

www.mypyramid.gov

BENEFITS OF A BALANCED DIET

• Maintain healthy body weight• Important for proper growth and

development• Helps prevent diseases such as

obesity, diabetes type 2, heart disease, high blood pressure, cancer, osteoporosis

• More energy• Increased self esteem

Tips to help you:

• Make half your grains whole • Vary your veggies • Focus on fruit • Get your calcium rich foods • Go lean with protein •

Find your balance between food and physical activity

• Keep food safe to eat