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NUTRITION AND FITNESSChapter 4
6th Grade
Student Expectations
Identify the six main categories of nutrients
Explain how to use the Food Guide Pyramid
Describe guidelines for making healthful choices about food and weight control
List and describe ways that exercise helps you stay fit
Explain how to set up a realistic, effective exercise plan
Nutrients for Your Body
Why does it matter what I eat?
What kinds of foods does my body need?
Why are some foods better for me than others?
Words to Know
Nutrition – is the science that studies how the body makes use of the substances in food and how and why people eat the way they do
Diet – Everything you regularly eat and drink
Nutrients – the substances in food that your body needs
Carbohydrates- are the main source of energy for your body
Words to Know
Proteins – are essential for the growth and repair of body cells
Fats – Another source of energy Vitamins – substances that help
regulate body functions (A,D,E,K) Mineral - elements that help your
body work properly (Calcium and Phosphorus)
Food for Living
During your teenage years, your body will grow more rapidly that it has at any time since you were an infant
Food gives your body the raw material in needs to grow
Eating is an enjoyable activity you can share with your family and friends
Food helps many people feel content and secure
A Balanced Diet
Although everyone follows a diet, not all diets are healthy
A healthy diet provides all the nutrients you need
To have a healthy, balanced diet, you must eat the right amounts of six types of nutrients
The six Categories of Nutrients Carbohydrates- main source of
energy for your body. Simple carbohydrates, or sugars, are found in fruits, milk, and table sugar
Starchy foods such as bread, rice, and pasta contain complex carbohydrates
The fiber in starchy foods helps the digestion process
The six Categories of Nutrients Proteins – essential for the growth and
repair of body cells Proteins are made up of amino acids, which
are chains of building blocks Your body can produce some amino acids.
Others called essential amino acids must come from the foods you eat
Foods that contain all the essential amino acids are called complete proteins
Proteins Continued
Foods that contain only some of the essential amino acids are called incomplete proteins
The six Categories of Nutrients Fats – are another source of energy
Your body depends on fat cells for energy storage and protection against temperature changes
Fats carry certain vitamins in your blood stream and help keep your skin healthy
Nevertheless, eating too much fat will cause weight gain and may lead to other health problems
The six Categories of Nutrients Vitamins- substances that help
regulate body functions Some vitamins help fight infections Water soluble vitamins, such as C and B-complex, must be replaced everyday
Your body can store fat soluble vitamins for longer periods of time
The six Categories of Nutrients Minerals- are elements that help your body work properly. Calcium and phosphorus strengthen bones, keeps muscles healthy, and help your heart beat regularly
The six Categories of Nutrients Water – Water is essential to life. Water carries nutrients around your body
Helps fight digestion, removes waste, and cools you off
You should drink 6 to 8 glasses of water each day
How Much Should You Eat?
Recommended Dietary Allowances- Guideline for the amount of each nutrient to be eaten each day Your RDA of each nutrient depends on many things, including your gender, activity level, and age
The Five Food Groups
Essential Questions: How can I plan a healthy diet?
What are the five food groups?
How much of the different kinds of food should I eat?
The Food Guide Pyramid
Food Guide Pyramid – is a guideline to help you choose what and how much to eat to get the nutrients you need
Food Plate – another guideline to help you eat a healthier diet
Food Guide Pyramid
The pyramid was developed by the U.S. Department of Agriculture (USDA), with the help of the Department of Health and Human Services
The foods in the pyramid are divided into 5 main groups, plus a six that includes fats, oils, and sweets
If you eat enough servings from all of the main food groups, you will get the nutrients you need to stay healthy
Food Guide Pyramid Continued The size of each section in the pyramid
corresponds roughly to the amount of that kind of food you should eat daily
The bread, cereal, rice, and pasta section is the largest
Teens should get three full servings from the milk, yogurt, and cheese group daily Nutrients from this group are important to
growth
Food Guide Pyramid ContinuedThe fats, oils, and sweets section is the smallest These foods provide calories, but offer few nutritional benefits
There is not a RDA for this group
FGP: a guide to daily choices Dairy: 2-3 servings a day Vegetables: 3-5 servings a day Fats, oils, and sweets: use sparingly Meat and Beans: 2-3 servings a day Fruit: 2-4 servings a day Bread, cereal, and pasta: 6-11
servings a day
Food Guide Pyramid: Serving SizeMeat and Beans: 5 ½ ounces a day
Vegetables: 2 ½ cups a dayFruit: 2 cups every dayDairy: 3 cups everyday Bread: 6 ounces a day, three of which needs to be whole grains
Making Healthy Food Choices Essential Questions:
How can I take more control over what I eat?
What foods are especially good for me?
What foods should I avoid? How can I control my weight and stay healthy?
Vocabulary
Starch – is the complex carbohydrate stored in potatoes, rice, wheat, and other plants
Fiber – is the tough, stringy part of raw fruits, raw vegetables, wheat, and other grains that you cannot digest
Saturated Fat – fat found mostly in animal products such as milk, butter, egg yolk, and meat This type of fat contains cholesterol, a wax like
substance our bodies produce and needs in small amounts
Vocabulary Continued
Sodium – a mineral that helps control the amount of fluid in our bodies Too much can cause the body to hold
excess fluid. Too much can also cause high blood
pressure Caffeine – a substance found in some
foods, that can speed up the body processes Found in tea, coffee, and chocolate
Maintaining a Healthy Weight The teen years are a time of rapid
growth Refrain from comparing yourself to
friends. There body types may be extremely different.
Trying to gain or lose a lot of weight at your age, can interfere with your normal growth and development
Ask a doctor for advice if you are concerned about your weight
The Role of Calories
Calorie – is a unit of heat that measures the energy available in foods Calories in foods provide the energy for your daily activities
To maintain weight the calories you eat, should equal those you burn as energy
The Benefits of Exercise
EQ:What is the point of being physically fit?
What are some ways that exercise can help me?
What are aerobic exercises and why do I hear about them so often?
What is Fitness?
Fitness -1. The condition of being physically fit and healthy.
2. The quality of being suitable to fulfill a particular role or task Gives you energy to last the whole dat Helps keep your weight at the right level for
you Helps you deal with stress Gives you self confidence Make your life more fun
Exercise and Fitness
Physical benefits – builds strong muscles, relieves stiffness, aid in coordination, and strengthens your heart and lungs
Mental benefits – makes you feel more energetic, you get tired less, relieves stress, increases your focus, increases your cognitive ability to learn knew material
Social Benefits – allows you an opportunity to meet new people, and time to hang out with friends
How exercise helps You
Exercise builds strength Muscle strength is the most work your
muscles can do at any given time To build strength, you need to pull or push
against force One force you can push against is gravity Push ups Sit ups Lifting weights
Exercise can build endurance Muscle endurance is how well a muscle
group can perform without becoming tired
Heart and Lung endurance - is how well the heart and lungs work together during exercise and how quickly the heart rate returns to normal after exercise
Aerobic exercise- a great way to build endurance Rhythmic, non-stop, vigorous exercise that
aid the heart Running, cycling, swimming
Exercise can Promote Flexibility Flexibility- the ability each joint has to
move in the full range of motion Being flexible is important for every activity
imaginable Stretching activities decrease the chances
of pulling a muscle during exercise
Planning Your Fitness Goals
Essential Questions: How do I plan a regular exercise program?
How can I get the most benefit out of my exercise
How can I avoid injuries?
Choosing your Goals
Planning an exercise program is an important step.
It helps you reach your goal Choose the most effective exercises
Ensure that exercise is part of your life
Avoid injury
Choosing your Goals
Before you start exercising, ask yourself these questions
What do you want to accomplish? Where will you begin? What do you enjoy doing?
What do you want to accomplish?
Do you want to strengthen your muscles?
Do you want to improve your endurance?
Do you want to increase your flexibility?
Do you want to increase your cardiovascular endurance?
Where Will You Begin?
Start small Set small goal or objectives first
Run a mile a day, lift weights twice a week Build your way up gradually
Don’t try to be a hero the first time you start your exercise plan. Injuring yourself is almost certain with this mentality.
Setting Up an Exercise Program
Now you are ready to plan a way to meet your fitness goals. You need to consider:
Which exercises to includeWhen to exercise
Intensity, duration, frequency
Ways to avoid injury
Selecting Exercises
Do I want to exercise alone?What facilities are available in my community?
What exercise equipment will I need?
Be Smart
Wear loose fitting clothes Choose good equipment Exercise on soft even surfaces Begin by warming up Work on your target heart rate Drink before, during, and after exercise Watch for pain End with a cool down
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