Healthy Eating 6 th grade Family & Consumer Sciences
What are some reasons we eat? Hunger or Appetite Nutritional Requirements The Need For Energy Our Attitude towards a food Our Emotions The Smell, texture, temperature, and shape of Foods Memories associated with foods Availability of Food Advertising Associated with Foods Society and Cultural Rituals
Discussion Questions Do you eat when you are not hungry? At your house, where do you most often eat? Do you watch television and eat at the same time? With whom do you most often eat? At which meal do you usually eat the most? Who skipped breakfast this morning?
What is Nutrition? Nutrition is about why you eat what you eat and how the food you get affects your body and your health.
Why do you think you are required to take this class at NBJH? NBJH needs to provide you will all the tools of a successful life. Good nutrition is an important aspect of a successful life. A poor diet can be associated with chronic diseases and deaths.
Important Nutrition Terms Calorie: The measured amount of energy obtained from food. Nutrients: Substances in food that contribute to health by providing energy and supporting daily life functions. Metabolism: All of the processes in which the nutrients from food are converted into energy and substances.
Important Nutrition Terms Diet: The nutrients one eats every day to support basic daily functions makes up ones diet. Daily Values: A set standard of nutrients we should consume daily. Hunger: Internal Drive to find and eat food. Appetite: External influences that encourage us to find and eat food.
Food Guide Pyramid
Grains Eat approximately 6 oz of whole grain cereals, breads, crackers, rice, or pasta every day. 1 oz equals: 1 slice of whole wheat bread 1 cup of breakfast cereal ½ cup of cooked rice, cereal, or pasta
Why Whole Grain? White or Enriched grains are stripped of all the good nutrients. Whole grain foods have lots of fiber! Foods High in Fiber include: Whole Grains, Vegetables, Fruits, some legumes and beans Fiber helps prevent: Heart Disease Some Cancers Diabetes Helps keep weight under control Constipation
Vegetables Eat 2 ½ cups every day of vegetables and dry beans. Eat more dark green vegetables like broccoli, spinach, and other dark leafy greens. Eat more orange vegetables like carrots, and sweet potatoes. Eat more dry beans and peas like pinto beans, kidney beans, and lentils.
Why so many vegetables? Dark green & orange vegetables have vitamins and other nutrients that: Help prevent eyes from disease Lower risk of cancer Help with digestion Source of calcium Provide us with extra energy Good source of fiber
Fruits Eat 2 cups of fruits each day. Eat a variety of fruit Choose fresh, frozen, canned, or dried fruit. Go easy on fruit juices.
Benefits of Fruits Provide a wide range of vitamins minerals fiber phytochemicals Your body needs these to Maintain good health and energy levels Protect against the effects of aging Reduce the risk of cancer and heart disease
Get 3 cups every day of milk or milk products; such as cheese and yogurt. Choose low-fat or fat-free products. Lactose-free products or other calcium sources can be consumed for those who can consume milk products.
Why Calcium? Calcium gives your bones & teeth strength Protects your heart May improve your mood DID YOU GET ENOUGH TODAY? What if you can t have milk products?
Meat & Beans Eat 5.5oz of protein sources each day. Choose low fat and lean meats/poultry. Bake it, Broil it, or grill it. Eat various sources of meat to obtain the best protein. Vegetarians can receive protein from beans, dairy products, and some vegetables.
Limit Fats, Sugars, & Salt Fat sources should be from fish & nuts. Limit solid fats that are high in cholesterol such as butter, margarine, shortening, and lard. Look at nutrition facts labels. Choose foods and beverages low in added sugars because they contribute few nutrients with lots of calories.
6 types of nutrients Macronutrients: *Carbohydrates *Protein *Fat Micronutrients: *Vitamins *Minerals *Water
Functions of the 6 Nutrients: 1. Provides Energy Carbohydrates Proteins Fats 2. Promotes Growth & Development Proteins Fats Vitamins Minerals Water 3. Regulates Body Processes Proteins Fats Vitamins Minerals Water
Carbohydrates Provides a major source of energy for the body. Complex Carbohydrates are the better source. They break down slower and last longer: Sugar, honey, jam, jelly, fruit, and baked potatoes have the highest carbohydrate levels. Simple Carbohydrates break down faster and the energy does not last as long. Soft drinks, candy, potato chips, and other sweets provide short lasting energy with no health benefits, and high fat.
Protein 35 % of calories should come from protein. Protein can be found in meat, cow s milk, and eggs; as well as beans, lentils, fish and some vegetables. Our bodies need protein for tissue repair & growth.
Fats & Oils Fat helps your brain function everyday! Small amounts of fat are needed to help develop your brain and nervous system. Fat cushions body organs and aids transportation of vitamins and minerals. High fat diets may often contain large amounts of cholesterol which clogs our arteries to the heart, leading to disease later in life.
Fats & Oils BAD FATS Saturated Fats Found in meat and other animal products, such as butter, cheese, and milk. Saturated fats are also in palm and coconut oils, which are often used in commercial baked goods. Trans Fats These fats are found in margarine, especially the sticks. Trans fats are also found in certain foods that you buy at the store or in a restaurant, such as snack foods, baked goods, and fried foods. When you see "hydrogenated" or "partially hydrogenated" oils on an ingredient list, the food contains trans fats. GOOD FATS Unsaturated Fats These are found in plant foods and fish. These may be good for heart health. The best of the unsaturated fats are found in olive oil, peanut oil, canola oil, albacore tuna, and salmon.
Vitamins We need vitamins for healthy vision, to grow, to make bones and connective tissue, to fight infections, diseases and cancer, to heal wounds, to prevent us from bleeding, to keep our teeth healthy and strong.
Vitamins Vitamins are not made in the body but are vital to life You can get vitamins from whole foods such as whole grains, fruits, and vegetables. Some Important Vitamins: Vitamin D in milk helps your bones. Vitamin A in carrots helps you see at night. Vitamin C in oranges helps your body heal if you get a cut. B vitamins in leafy green vegetables help your body make protein and energy.
Minerals Just like vitamins, minerals help your body grow develop, and stay healthy. Your body uses them to.. Help grow, develop, and stay healthy. To build strong bones. To maintain normal heartbeat.
Minerals Calcium: Helps build strong bones which is found in dairy products, fish, leafy green vegetables, and fortified foods. Iron: Helps transport oxygen from your lungs to the rest of your body which is found in meat, tuna, eggs, beans, dried fruits, leafy green vegetables, and whole grains.
Minerals Potassium: Keeps your muscles and nervous system working properly which is found in bananas, broccoli, tomatoes, leafy green vegetables, citrus fruits, dried fruits. Zinc: Helps your immune system fight off disease and heal wounds. Zinc is found in beef, pork, beans, peas, and peanuts.
Water
Impact of Poor Nutrition