Nutrition

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Nutrition

• Year 8 health

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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)

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Health risks of overweight individuals
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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

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Endomorph

• Rounded bodies
• Obvious stomach hips and thighs,
• Gain weight easily

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Mesomorph

• Lean and muscular
• Broad shoulders
• Narrow waist
• Easily develop muscle

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Ectomorph

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

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Nutrition at puberty

• Most teens dont 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.

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What is food for?

• Energy
• Growth and repair
• Regulation of body processes

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What should we eat?

• The body needs the following nutrients
• Energy Use
• Protein
• Fat
• Carbohydrates
• Vitamins
• Minerals
• Water

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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

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Fats

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

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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

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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

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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

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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

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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

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How many servings?

• Eat Least
• Chocolate, potato chips, ice-cream, lollies etc
• Serving per day 0-1 servings per day

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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

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Energy use and activity
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How much energy is there in food?
Food Kilojoules Measurement
Bread 1250 5 slices 130g
Cornflakes 1600 4 bowls 130g
Apple 300 130g
Potato - baked 720 130g
Cauliflower 130 130g
Beef steak 1830 130g
Chicken 950 130g
Lamb chop 1800 130g
Fish steamed / grilled 630 130g
Fish fried 1300 130g
Cheese - cheddar 1800 130g
Milk - skimmed 200 130g half a glass
Milk full fat 350 130g half a glass
Drink (carbonated) 250 130g - third of a can
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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.