1. NUTRITION YEAR 8 HEALTH

2. NUTRITION AND GOOD HEALTH WHAT IS NUTRITION?  The process of absorbing nutrients from food for the use of growth, repair and maintenance of the body. GOOD HEALTH  Ensure a balanced diet is maintained and regular participation in physical activity (everyday)  Energy intake (food) should equal energy expenditure (physical activity)

3. HEALTH RISKS OF OVERWEIGHT INDIVIDUALS

4. BODY SHAPE  One of the reasons weight loss and body image are complicated is because people have certain natural body shapes that differ There are three main types  Endomorph  Mesomorph  Ectomorph

5. ENDOMORPH  Rounded bodies  Obvious stomach hips and thighs,  Gain weight easily

6. MESOMORPH  Lean and muscular  Broad shoulders  Narrow waist  Easily develop muscle

7. ECTOMORPH Tall, thin and long limbed Difficult to put on weight

8. NUTRITION AT PUBERTY Most teens don’t need to gain or lose weight. Dieting can interfere with normal growth and development, especially during puberty. Extra weight during teenage years can turn into height later. Too little weight now will usually catch up after height in reached. Muscle develops significantly after puberty.

9. WHAT IS FOOD FOR?  Energy  Growth and repair  Regulation of body processes

10. WHAT SHOULD WE EAT? The body needs the following nutrients: Energy Use:  Protein  Fat  Carbohydrates  Vitamins  Minerals  Water

11. PROTEIN  Make up the major part of all body cells, tissues and systems  Needed for growth, repair and energy  Sources are fish, meat, eggs, milk, nuts

12. FATS  Provide cushion around vital organs and insulation  Source of energy  Absorb vitamins (A,D,E + K)  Sources are nuts, oils, dairy, meat

13. CARBOHYDRATES  Digested into glucose  major body fuel – provides 70% of energy  used to make ATP – essential to muscle contraction  Excess converted to glycogen or fat  Sources are vegetables, fruit, bread, rice, pasta

14. VITAMINS  A, B, C, D, E, K  Needed in small amounts for growth and good health, help the body in various metabolisms  Not used for energy  Most provided by food – milk, fish and vegetables

15. MINERALS  Used with other nutrients to ensure smooth functioning body  Major ones include: iron (clotting) calcium (bone growth) and phosphorous (energy production)  Sources are fish, vegetables, fruit

17. HOW MANY SERVING? Eat Most:  Fruits and vegetables  Breads and cereals such as rice and pasta  Beans and lentils Serving per day: 4-6 servings per day

18. HOW MANY SERVINGS? Eat Moderately:  Dairy products such as milk, cheeses and yoghurts  Lean meat  Chicken  Fish  Nuts Serving per day: 2- 3 servings per day

19. HOW MANY SERVINGS? Eat Least:  Chocolate, potato chips, ice-cream, lollies etc Serving per day: 0-1 servings per day

20. HOW MUCH SHOULD WE EAT?  Your energy needs per day are based on the base level of your metabolism plus how much exercise you do.  Metabolism is how quickly you burn energy  Energy is burnt at different rates depending on intensity of exercise. KEY POINT  Energy intake should not be greater than energy expenditure

21. ENERGY USE AND ACTIVITY

22. HOW MUCH ENERGY IS THERE IN FOOD? FoodKilojoulesMeasurement Bread12505 slices – 130g Cornflakes16004 bowls – 130g Apple300130g Potato - baked720130g Cauliflower130130g Beef steak1830130g Chicken950130g Lamb chop1800130g Fish – steamed / grilled630130g Fish – fried1300130g Cheese - cheddar1800130g Milk - skimmed200130g – half a glass Milk – full fat350130g – half a glass Drink (carbonated)250130g - third of a can

23. JUNK FOOD 3 main problems 1. Unneeded calories – contain more calories than needed, can of drink 756Kj, water has none. High in fat and sugar. 2. Empty Calories – none of the minerals vitamins or fibre you need. 3. High in salt – too much salt in the diet leads to high blood pressure and heart disease.