Essential Nutrients Grade 7 Health Ms Kay What

Essential Nutrients Grade 7 Health Ms. 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 energy Sharpen the mind Even out moods Increase concentration Lead to better academic performance Improve performance in sports/activities Decrease risk of illnesses

What are the Consequences of Poor Nutrition? obesity greater risk for heart disease, heart failure high blood pressure and stroke high cholesterol type 2 diabetes bone and joint problems breathing problems sleeping problems depression

Knowledge Check Name benefits of good nutrition. Name 3 consequences of poor nutrition. Stabilize energy Sharpen the mind Even out moods Increase concentration Lead to better academic performance Improve performance in sports/activities Decrease risk of illnesses obesity high blood pressure high cholesterol type 2 diabetes bone and joint problems breathing problems sleeping problems depression greater 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 healthrelated goal work in a variety of settings from clinical to community and public policy to media communications Must 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? What are the 6 major nutrient groups? Carbohydrates Fats Proteins Vitamins Minerals Water

Two Categories of Nutrients that build tissue and provide energy: Nutrients that help your body run smoothly: Carbohydrates Vitamins Fats Minerals Proteins Water

Carbohydrate Importance 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 Refined sugars that have very little nutritional value Digested quickly and provide quick energy that does not last Should be limited to small quantities Provide calories, but few vitamins and minerals Sources: table sugar, products with white flour, honey, milk, yogurt, candy, chocolate, fruit juice, cake, jam, biscuits, molasses, soda and packaged cereals

Fat Importance Major source of energy and aids your body in absorbing vitamins Important for proper growth, development and keeping you healthy 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

Types of Fat Unsaturated Fat GOOD Fat! Help lower blood cholesterol Saturated Fat 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 Sources: fish, nuts, seeds and Trans Fat oils from plants, avocados, VERY BAD Fat! olives, walnuts and liquid vegetable oils such as soybean, Raise cholesterol and corn, safflower, canola, olive and increase risk of heart disease sunflower Sources: vegetable shortenings, some margarines, crackers, cookies, snack foods

Protein Importance 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? Starches and fiber 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

Vitamins Importance 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 Importance 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 & 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 Importance 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

Let’s Review 6 Main Nutrients Starches 5 Main Food Groups Complex Protein Carbs Fiber Grains Meat/Protein Vegetables Fruits Simple Vitamins Water Unsaturated Minerals Fats Saturated Milk/Dairy Trans 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.