Nutrition7th and 8th Grade

Entry TaskBased 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

CarbohydratesMost 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 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 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 CheckWhat 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?

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

MineralsRegulate 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 teethIron – helps transport oxygen through the

bloodstreamSodium - helps keep proper body fluid

balance; helps the body transmit electrical signals through nerves

WaterHelps 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

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