NUTRITION YEAR 8 HEALTH

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)

HEALTH RISKS OF OVERWEIGHT INDIVIDUALS

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

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

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

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

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.

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

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

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

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

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

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

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

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

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

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

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

ENERGY USE AND ACTIVITY

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

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.