NUTRIT

ION

YEAR 8

HEALT

H

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 HEALTHEnsure 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 FatCarbohydrates

VitaminsMineralsWater

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 lentilsServing per day: 4-6 servings per day

HOW MANY SERVINGS?

Eat Moderately:Dairy products such as milk, cheeses and yoghurtsLean meat Chicken Fish NutsServing per day: 2- 3 servings per day

HOW MANY SERVINGS?

Eat Least:Chocolate, potato chips, ice-cream, lollies etcServing 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?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

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.