Nutrition7th and 8th Grade

Entry Task

Based on your past knowledge… What benefits does good nutrition have on your body and health?

What negative effects does poor nutrition have on your body and health?

What is Nutrition?

The study of nutrients and how the body uses them.

Why is Nutrition Important?

"Let food be your medicine and medicine be your food.“ Hippocrates 400 B.C.

At least 4 of the 10 leading causes of death in the U.S. — heart disease, cancer, stroke and diabetes — are directly related to the way we eat

The risk for developing these conditions starts in childhood

Good Nutrition comes down to…

BalanceModerationVariety

What are Nutrients?

substances in food that your body needs to function properly throughout the day.

Types of Nutrients

Nutrients that build tissue and provide energy:

Carbohydrates

Fats

Proteins

Nutrients that help your body run smoothly:

Vitamins

Minerals

Water

Carbohydrates

Most important source of energy for the body

Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues, and organs.

Extra sugar is stored in your liver and muscles for when it is needed.

Two Types of Carbohydrates

Complex Carbs (most of calories in diet should come from these)

Simple Carbs

Complex Carbohydrates

Starches

Provide lasting energy

Sources:  include whole grain breads and cereals, starchy vegetables and legumes

Fiber

Makes you feel full faster and helps digestion

Helps prevent constipation and reduces risk of colon cancer

Reduces cholesterol levels and risk of heart attack

Sources: whole grains, beans, nuts, fruits and vegetables

Simple Carbohydrates

Sugars that enter the blood stream quickly and provide quick energy

Provides calories and few vitamins and minerals

Sources: sugars found naturally in foods such as fruits, vegetables, milk, and milk products; also include sugars added during food processing and refining

FatsMajor source of energy and aids your body in absorbing vitamins

Important for proper growth and development

Provides taste to foods and helps you feel full

Also plays a major role in your cholesterol levels

Types of Fats

Unsaturated

Saturated

Trans fat

Unsaturated Fat

Saturated Fat

GOOD Fat! Help lower blood

cholesterol Sources: fish, nuts,

seeds and oils from plants, avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower

BAD Fat! Raise cholesterol Sources: beef, beef fat,

veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole and 2 percent milk

Trans FatVERY BAD Fat!Raise cholesterol and

increase risk of heart disease

Sources:  vegetable shortenings, some margarines, crackers, cookies, snack foods

Types of Fats

Proteins

Builds, repairs and maintains bones, muscles and skin

Food Sources

Meat, dairy products, nuts and certain grains and beans

You need to eat protein every day, because your body doesn't store it the way it stores fats or carbohydrates.

Knowledge Check

What are “good” carbohydrates and what foods can you find them in?

What is the role of “fats” in your diet?

What does protein do for your body?

Vitamins

Substances that your body needs to grow and develop normally and that fight infection

The best way to get enough vitamins is to eat a balanced diet with a variety of foods

In some cases, you may need to take a daily multivitamin for optimal health. However, high doses of some vitamins can make you sick.

Minerals

Regulate body processes:

- building bones

- making hormones

- regulating heartbeat

The best way to get the minerals your body needs is by eating a wide variety of foods.

In some cases, your doctor may recommend a mineral supplement.

Important Vitamins and Minerals

Vitamin A – healthy skin and normal vision

Vitamin C – healthy teeth, gums, bones; helps heal wounds and fight infection

Calcium – builds strong bones and teeth

Iron – helps transport oxygen through the bloodstream

Sodium - helps keep proper body fluid balance; helps the body transmit electrical signals through nerves

Water

Helps digest and absorb food

Regulates body temperature and blood circulation

Carries nutrients and oxygen to other cells

Flushes toxins out of vital organs

Provides a moist environment for ear, nose and throat tissues

Lubricates joints

Out with the Pyramid, in with the Plate!

My Plate Consumer Messages

Make half of your plate fruits and veggies

Make at least half of your grains whole grains

Switch to fat-free or low-fat milk