6th Grade Health

Chapter 10Nutrition for Health

Food, Nutrients, and Nutrition

Nutrients

Helps the body build new tissue

Helps the body repair

damaged cells

Helps the body produce

energy

Nutrients • Substances in food that your body needs

Food, Nutrients, and Nutrition

• Not all food are created equal• The energy in food is measured in units called calories.

Chocolate

Fruit

High in calories

Low in nutrients

Low in calories

High in nutrients

Two Kinds of Nutrients

Food, Nutrients, and Nutrition

Nutrients thatprovide energy

Nutrients that help the body run smoothly

Proteins

Carbohydrates

Fats

Vitamins

Minerals

Water

What Influences Your Food Choices?

Family and Culture

Advertising

Knowledge of Nutrition

Convenience

Availability

Peer Pressure

Food and EmotionsEmotions influence your food choices because food can bring up feelings connected to past experiences.

A craving for food can be especially strong when people feel sad, lonely, or discouraged.

Appetite – the physiological desire for food

Hunger – body physical need for food

Meeting Nutrient Needs

• Calcium – builds strong bones and teeth• Without it what can happen – Osteoporosis

• Iron – Helps your body make enough red blood cells as

you grow.• A shortage or iron can lead to a blood disease called

anemia.

Meeting Nutrient Needs

Although most people in the United States get plenty of food, they do not get the nutrients they need.

Eating low-nutrient, high-fat foods, along with overeating, can lead to long-term health problems such as obesity, diabetes, heart disease, and cancer.

Assignment 1

1. Analyze how it is possible to have plenty of food and yet be poorly nourished?

2. Evaluate which factors you think influence a teen’s food choices the most? Explain your answer.

Nutrients and Nutrition

Six Groups of Nutrients

Carbohydrates

Proteins

Fats

Vitamins

Minerals

Water

Carbohydrates/FiberThere are two kinds of carbohydrates: simple and complex.

Fiber is a special type of complex carbohydrate found in raw fruits, vegetables, and whole grains.– Eating high-fiber foods can help reduce your risk of certain types of cancer and heart disease.

Carbohydrates • Sugars and starches that occur naturally in foods, mainly in plantsFiber •The parts of fruit, vegetables, grains, and beans that your body cannot digest

Carbohydrates

All carbohydrates are made of sugar molecules.

Simple carbohydrates Complex carbohydrates

Molecules remain separate Molecules form long chains.Also knows as starches.

Fruits, vegetables, milk, milk products Grains, dried beans, and starchy vegetables such as potatoes

Half to two-thirds of your daily energy should come from carbohydrates.

Proteins

Proteins

•Nutrients your body uses to build, repair, and maintain cells and tissues

Proteins also play an important role in fighting disease because parts of your immune system are made of proteins.

Proteins

Proteins

Complete Proteins Plant Proteins

Contain all nine of the essential amino acids

Lack one or more of the nine essential amino acids

Beef, pork, veal, fish,poultry, eggs, most dairy products Nuts peas, and dried beans

Fats

Most of the fats in your diet should be unsaturated fats.

Unsaturated fats • Fats that remain liquid at room temperature

Saturated fats • Fats that are solid at room temperature

Eating too many foods containing saturated fats can increase your risk of heart disease.

Fats

Fats

Saturated Fats Unsaturated Fats

Butter, cheese, fatty meats Plant foods such as olive oil, nuts and avocados

Cholesterol

Cholesterol is a fatty substance found in the blood.

LDL (low-density lipoprotein) HDL (high-density lipoprotein)

Collects on the walls of arteries and forms plaque Removes LDL from the arteries

Known as “bad cholesterol” Known as “good cholesterol”

Eating too much saturated fat can increase the body’s level of cholesterol.

Vitamins and Minerals

Vitamins

Water-Soluble Fat-Soluble

Not stored in the body Stored in the body

Must be consumed regularly Stored in the body’s fat until they are needed.

The best way to get vitamins and minerals is to choose nutritious foods.

Water

Water

Helps digest and absorb food.

Regulates body temperature and blood circulation.

Carries nutrients and oxygen to cells.

Removes toxins and other wastes.

Cushions joints.

Protects tissues and organs from shock and damage.

Assignment 2

1. Analyze your food: Make a list of the foods you have eaten today. Identify which nutrients can be found in each food. Are there any nutrient groups that you have left out?

My Pyramid food guidance system •A system designed to help Americans make healthful food choices

Plate

Guidelines• Dietary Guidelines for Americans

• The Dietary Guidelines for Americans, 2010 are the best science-based advice on how to eat for health. The Guidelines encourage all Americans to eat a healthy diet and be physically active.

• Improving what you eat and being active will help to reduce your risk of chronic diseases such as diabetes, heart disease, some cancers, and obesity. Taking the steps in this brochure will help you follow the Guidelines.

• For more information, go to: • w ww.DietaryGuidelines.gov • w ww.ChooseMyPlate.gov • w ww.Health.gov/paguidelines • w ww.HealthFinder.gov

Balance the Calories You Consume with Physical Activity

Consume only as many calories as your body needs.

Calorie •A unit of heat that measures the energy available in food.

A calorie also measures how much energy your body uses.

Balance the Calories You Consume with Physical Activity

Teens should be physically active for at least 60 minutes on most days.

Physical activity builds strength, gives you energy, and helps you feel good about yourself.

Assignment 3

1. Analyze and Explain how the MyPyramid and MyPlate food guidance system graphic are designed to help you know what foods to eat.

Planning Healthy Meals

Variety

Moderation

Balance

Variety makes meals and snacks more nutritious and interesting.

Lower risk of developing certain diseases by eating reasonable portions of fats, sugars, and salt.

Maintain a healthy weight by not eating more calories than your body can burn.

Breakfast: Start the Day Out Right

• After a night of sleep, you need breakfast to turn your body’s fuel-producing mechanism back on.

• Breakfast provides the fuel you will need later in the morning.

• Any food that supplies calories and nutrients can be part of a healthful breakfast.

• Round out your meal with a cup of fruit and a glass of low-fat milk.

Lunch and Dinner

• Vary your proteins.• Use limited amounts of fats, sugars, and salt.• Avoid empty-calorie foods.• Balance your eating plan.

Empty-calorie foods • Foods that offer few, if any, nutrients, but do supply calories

Snacking Smart

• Pay attention to what you are eating.– Eating absent-mindedly can lead to overeating.

• Avoid snacking just before mealtime.• Choose healthy foods as snacks.• Nutrient density is an important factor to consider

when choosing snack foods.– Nutrient density • The amount of nutrients relative to the number of

calories they provide

Snacking Smart

FoodCalories from Fat

Food Group Equivalent

Air-popped popcorn, plain, 1 cup 0 1 cup Grains

Applesauce, ½ cup 0 ½ cup Fruit

Gelatin with ½ cup sliced banana 0 ½ cup Fruit

Graham crackers, 2 2 1 ounce Grains

1½ ounces of low-fat cheese and 4 saltines

521 ounce Grains, 1 cup Milk

Assignment 4

1. Explain why is breakfast important?

2. Evaluate the following: You are hungry, but dinner is still an hour away. Can you think of a snack that would help you feel less hungry but still leave you ready to eat dinner? How much of the snack food do you think you should eat?