Grade 7 HealthMs. Kay

What is Nutrition?Definition: the study of nutrients and how the

body uses them.

Good nutrition …• eating well-balanced

meals with plenty of fresh fruits and vegetables

• promotes good health and prevents diseases

What are Nutrients?

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

What are the Benefits of Good Nutrition?Healthy eating can: Stabilize energySharpen the mindEven out moodsIncrease concentrationLead to better academic performanceImprove performance in sports/activitiesDecrease risk of illnesses

What are the Consequences of Poor Nutrition?obesity high blood pressurehigh cholesteroltype 2 diabetesbone and joint

problemsbreathing problemssleeping problemsdepression

greater risk for heart disease, heart failure and stroke

Knowledge Check Name benefits of good nutrition.

Name 3 consequences of poor nutrition.

Stabilize energySharpen the mindEven out moods Increase concentrationLead to better academic

performance Improve performance in

sports/activitiesDecrease risk of illnesses

obesity high blood pressurehigh cholesterol type 2 diabetesbone and joint problemsbreathing problemssleeping problemsdepressiongreater risk for heart disease,

heart failure and stroke

What is a Dietitian?Dietitians:are experts in food and nutrition advise people on what to eat to lead a healthy lifestyle or to achieve a health-related goalwork in a variety of settings from clinical to community and public policy to media communicationsMust have a college degree!

What is a Nutritionist?A nutritionist is a person who studies foods and nutrients and can give advice to people regarding healthy ways to lose, gain and maintain body weight.

 “All dietitians are nutritionists, but not all nutritionists are dietitians."

What do you know?

CarbohydratesFatsProteinsVitaminsMineralsWater

What are the 6 major nutrient groups?

Two Categories of NutrientsNutrients that build

tissue and provide energy:

Carbohydrates

Fats

Proteins

Nutrients that help your body run smoothly:

Vitamins

Minerals

Water

CarbohydrateImportanceMost important source of energy for the bodyYour 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 CarbohydratesComplex Carbs (most of calories in diet should come from these)

Simple Carbs

Complex CarbohydratesStarchesProvide lasting energySources:  include whole grain breads and

cereals, starchy vegetables and legumes

FiberMakes you feel full faster and helps digestionHelps prevent constipation and reduces risk of

colon cancer Reduces cholesterol levels and risk of heart attackSources: whole grains, beans, nuts, fruits and

vegetables

Simple CarbohydratesRefined sugars that have very little nutritional valueDigested quickly and provide quick energy that

does not lastShould be limited to small quantitiesProvide calories, but few vitamins and minerals

Sources: table sugar, products with white flour, honey, milk, yogurt, candy, chocolate, fruit, fruit juice, cake, jam, biscuits, molasses, soda and packaged cereals

FatImportanceMajor source of energy and aids your body in absorbing vitaminsImportant for proper growth, development and keeping you healthyProvides taste to foods and helps you feel fullAlso plays a major role in your cholesterol levels

Types of FatsUnsaturatedSaturatedTrans fat

Types of FatUnsaturated Fat

Saturated Fat

GOOD Fat!Help lower blood

cholesterolSources: 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 cholesterolSources: 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 Fat

VERY BAD Fat!Raise cholesterol and

increase risk of heart disease

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

ProteinImportanceBuilds, repairs and maintains bones, muscles and skin

Food SourcesMeat, dairy products, nuts and certain grains and beansYou need to eat protein every day, because your body doesn't store it the way it stores fats or carbohydrates.

Knowledge Check

Starches and fiber

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

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

Major source of energy and aids your body in absorbing vitamins

What does protein do for your body?

Builds, repairs and maintains bones, muscles and skin

VitaminsImportanceSubstances that your body needs to grow and develop normally and that fight infectionThe 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.

MineralsImportanceRegulate 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 & MineralsVitamin 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

WaterImportanceHelps digest and absorb foodRegulates body temperature and blood circulationCarries nutrients and oxygen to other cellsFlushes toxins out of vital organsProvides a moist environment for ear, nose and throat tissuesLubricates joints

5 Main Food Groups6 Main Nutrients

Certain foods in a food group have a particularly high source of specific nutrients. For example, many of your grains are a high source of carbohydrates, and fruits are a high source of vitamins. Notice how the food group boxes are color coordinated with the nutrients to indicate this correlation.