Year 7 WellbeingNUTRITION PowerPoint

The Food we Eat• How do the foods you

choose to eat TODAY impact on your health / fitness in the FUTURE?

• Write a paragraph with your answer in your wellbeing workbook

NUTRIENTS

NUTRIENT TYPICAL FOODS

Carbohydrates Pasta

Fats Lamb chop

Protein Eggs

Vitamins Orange

Minerals milk

Water Water / cordial

Define the following:

•Carbohydrates•Fats•Proteins•Vitamins•Minerals•Water

Dietary Fibre• Fibre is not a key nutrient however it is

essential for good health. Dietary Fibre is found found in cereals, fruits and vegetables.

• Fibre is made up of the indigestible parts or compounds of plants, which pass relatively unchanged through our stomach and intestines. The main role of fibre is to keep the digestive system healthy.

• Other terms for dietary fibre include ‘bulk’ and ‘roughage’, which can be misleading since some forms of fibre are water soluble and aren’t bulky or rough at all.

The Digestive System

What does fibre do?• Fibre keeps the digestive tract healthy

The main advantage of a diet high in fibre is the health of the digestive system. The digestive system is lined with muscles that massage food along the tract from the moment a mouthful is swallowed until the eventual waste is passed out of the bowel. Since fibre is relatively indigestible, it adds bulk to the faeces (poo).

• Soluble fibre soaks up water like a sponge, which helps to plump out the faeces and allows it to pass through the body more easily. It acts to slow down the rate of digestion. This slowing down effect is usually overridden by insoluble fibre, which doesn't absorb water and speeds up the time that food passes through the gut.

Low fibre diets =Eating a diet low in fibre can contribute to many disorders, including: Constipation - small, hard and dry faecal matter that is

difficult to pass. Haemorrhoids - varicose veins of the anus. Diverticulitis - small hernias of the digestive tract caused by

long term constipation. Irritable bowel syndrome - pain, flatulence and bloating of

the abdomen. Overweight and obesity - carrying too much body fat. Coronary heart disease - a narrowing of the arteries due to

fatty deposits. Diabetes - a condition characterised by too much glucose in

the blood. Colon cancer - cancer of the large intestine

Carbohydates

• Your body likes to use carbohydrates for energy. It is easier for the body to use than fats or proteins.

• The glycaemic index (GI) is a way to rate carbohydrates according to how quickly they are absorbed and raise the glucose level of the blood. Low and High GI foods used to be called: ‘simple’ or ‘complex’ carboydrates.

• Foods that contain carbohydrates include bread, breakfast cereals, rice, pasta, legumes, corn, potato, fruit, milk, yoghurt, sugar, biscuits, cakes and lollies.

Low GI vs High GI

Protein

• Brain cells, muscle, skin, hair and nails are just some of the body parts that are protein-based.

• Many of the foods we eat contain protein, particularly flesh foods (chicken, beef, lamb and fish) and legumes like beans and lentils.

• These proteins are digested to release amino acids. In the body the amino acids are used to make new proteins, converted into hormones such as adrenalin or used as an energy source.

Typical protein foods

Fats• Fat is important for many body functions. You

need to eat some fat in your diet. Fat protects your organs, keeps you warm and helps your body absorb and move nutrients around. It also helps hormone production. However, some fats are better than others and having too much of any type is not a good idea.

• Fats are classified by their structure. Different types of fats react differently inside the body. Saturated fats (found mostly in animal products) increase blood cholesterol, which is a risk factor in heart disease. Mono-unsaturated and polyunsaturated fats tend to lower blood cholesterol. Good fats and bad fats.

FatsTypes of fat…. common fats….

Vitamins• Vitamins are compounds that our bodies use, in

very small amounts, for a variety of functions. It is best to get vitamins and minerals from eating a variety of healthy unprocessed foods.

• While taking a general ‘multivitamin tablet’ ‘just in case’ poses little health risk and may benefit a person whose diet is ‘less than perfect’, taking vitamin and mineral supplements instead of eating a nutritious diet is not recommended.

• People who may need vitamin supplements include pregnant and breastfeeding women, some vegetarians, people who drink large quantities of alcohol, drug users and the elderly.

Vitamins

Minerals

RDI

• What is and RDI? Recommended Dietary Intakes.• Scientists have RDI’s to help us work

out how much of each nutrient we should have (consume) per day.

• Malnurition may result if you do not stick to the RDI’s.

Dietary Guidelines for Australians

Lets think….

• List 5 of your most favourite snack ‘sometimes foods’.

• Research the GI of each of these foods. Are they classified low or high GI?

• Make a list of the foods you eat each day that are a source of calcium. Do you think you would meet the RDI for calcium?

• What effects the absorption of iron in the body?