Grade 7
Presented by Progress Nsibande,an aspiring life Orientation teacher from the university of Johannesburg. The credit to the brains which contributed to my work is given in the last slide For comments and discussions contact me on [email protected]
NNutritionutritionNNutritionutrition Why should you care? Why should you care?
Physical Growth
Body image
Brain
Daily activities
Sports performance
Prevention of diseases
Physical Growth
Body image
Brain
Daily activities
Sports performance
Prevention of diseases
““Happiness is Happiness is nothing more nothing more
than good health”than good health” - - Albert SchweitzerAlbert Schweitzer
““Happiness is Happiness is nothing more nothing more
than good health”than good health” - - Albert SchweitzerAlbert Schweitzer
Nutritional needs during adolescence are increased because of the increased growth rate and changes in body composition associated with puberty…
Nutrients
• Nutrients = elements in food that are required for the growth, repair, and regulation of body processes
1. Carbohydrates
2. Fats
3. Protein
4. Vitamins
5. Minerals
6. Water
7. Fiber
Healthy DietHealthy Diet::Healthy DietHealthy Diet:: How does it prevent diseases ?
How does it prevent diseases ?
• Obesity/under-nutrition • Hypertension/heart disease • Type-2 Diabetes Mellitus• Osteoporosis/Dental caries • Anemia • Vitamins and Mineral
deficiencies • Cancer
• Obesity/under-nutrition • Hypertension/heart disease • Type-2 Diabetes Mellitus• Osteoporosis/Dental caries • Anemia • Vitamins and Mineral
deficiencies • Cancer
Healthy Diet:Healthy Diet:Healthy Diet:Healthy Diet:
• Actual need varies with physical activity• Physically active people have higher energy
needs• If you have low physical activity then you
can become obese even with low intake.• Therefore,
Energy intake should balance energy expenditure.
• Actual need varies with physical activity• Physically active people have higher energy
needs• If you have low physical activity then you
can become obese even with low intake.• Therefore,
Energy intake should balance energy expenditure.
Deciding the right amount
A Balanced diet helps improve your overall health and well being
A Balanced diet •can help you feel better • provide you with more energy,• help you stay fit and active• and help you fight stress.
Balanced diet
Components of an balanced diet
Fibre
Minerals
Vitamins
Proteins
Carbohydrates
Fat
Balanced Diet
Every integrants has it’s part to play in maintaining, growth and well development of an human body. Water is essential for the correct functioning of the kidneys and bowels. At least 6-8 glasses of plain water should be drunk each day, more in hot weather
FFATSATSFFATSATS• Source of essential fatty acids.• Unsaturated fat recommended.
e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat.
• Saturated fats increase cholesterol levels.
• Source of essential fatty acids.• Unsaturated fat recommended.
e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat.
• Saturated fats increase cholesterol levels.
CCARBOHYDRATESARBOHYDRATESCCARBOHYDRATESARBOHYDRATES• Major and immediate source of
energy. • Complex carbohydrates
recommended• High-sugar foods not preferred.• Grains, cereals, fresh fruits,
vegetables
• Major and immediate source of energy.
• Complex carbohydrates recommended
• High-sugar foods not preferred.• Grains, cereals, fresh fruits,
vegetables
PPROTEINSROTEINSPPROTEINSROTEINSDaily requirements• Boys = 0.29-0.32 g/cm height• Girls = 0.27-0.29 g/cm height• 0.8 – 1.2 g/kg bodyweight• High intensity athletes = 1.2-
1.8 g/kg • Pulses, lentils, soya, dairy
products and animal food products.
Daily requirements• Boys = 0.29-0.32 g/cm height• Girls = 0.27-0.29 g/cm height• 0.8 – 1.2 g/kg bodyweight• High intensity athletes = 1.2-
1.8 g/kg • Pulses, lentils, soya, dairy
products and animal food products.
IronIronIronIron• Anemia is most common nutritional
deficiency in adolescents.• Increased red cell mass during
adolescence.• Daily need
Boys = 12 mg/d & Girls = 18 mg/d
Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.
• Anemia is most common nutritional deficiency in adolescents.
• Increased red cell mass during adolescence.
• Daily need
Boys = 12 mg/d & Girls = 18 mg/d
Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.
CalciumCalciumCalciumCalcium• Most bone mass acquired during
adolescence.
• Typical intake of calcium = about 800 mg/
d
• Daily need = 1300 mg
• Consumption of soft drinks & caffeine
contribute substantially to low calcium
intake in adolescents.
• Bone mass deficiency may is irreversible.
Milk and its products, yogurts, cheese,
paneer, banana.
• Most bone mass acquired during
adolescence.
• Typical intake of calcium = about 800 mg/
d
• Daily need = 1300 mg
• Consumption of soft drinks & caffeine
contribute substantially to low calcium
intake in adolescents.
• Bone mass deficiency may is irreversible.
Milk and its products, yogurts, cheese,
paneer, banana.
ZincZincZincZinc• Second most abundant trace mineral in
the body. (next to iron)• Necessary for normal growth.• Clinically apparent deficiency rare.• Daily need = 15 mg• Green leafy vegetables, wheat germ,
whole grains meat, cheese, eggs, poultry, liver.
• Second most abundant trace mineral in the body. (next to iron)
• Necessary for normal growth.• Clinically apparent deficiency rare.• Daily need = 15 mg• Green leafy vegetables, wheat germ,
whole grains meat, cheese, eggs, poultry, liver.
Boys 13-15 yrs
Girls 13-15 yrs
Boys 16-18 yrs
Girls 16-18 yrs
Net Energy Kcal/d
2450 2060 2440 2060
Protein (g/d) 70 65 78 63
Fat(g/d) 22 22 22 22
Calcium (mg/d)
600 600 600 600
Iron (mg/d) 41 28 50 30
Vit A ug 600 600 600 600
Vit C ug 40 40 40 40
RECOMMENDED DIETARY ALLOWANCES FOR ADOLESCENTS
g/portion 13 – 18 years
Girls Boys
Cereals & millets
30 10 14
Pulses 30 2 2
Milk (ml) 100 5 5
Roots & tubers 100 1 2
Green leafy vegetables
100 1 1
Other vegetables 100 1 1
Fruits 100 1 1
Sugar 5 6 7
Fats/Oils(visible) 5 5 5
Balanced Diet for Adolescents (Number of Portions)
Salads,Salads,VegetablesVegetablesFruitsFruits
CarbohydratesCarbohydrates
e.g. Rice, Chapatie.g. Rice, Chapati
Protein-based Protein-based e.g. Milk, Egg, e.g. Milk, Egg, DalDal and Meat. and Meat.
Increase fiber
Decrease oily foods
‘No’ to soft drinks
Increase fiber
Decrease oily foods
‘No’ to soft drinks
.
Healthy Healthy Diet:Diet:
Healthy Healthy Diet:Diet:
Food intakeFood intake
Vegetables Fruits
Milk Meat
Sweets, oils, fats
Cereals legumes, roots, tubers
Healthy eating is a great way to:
Have energy all day long Get the vitamins and minerals your body
needs Stay strong for sports or other activities Reach your maximum height (if you are
still growing) Maintain a healthy weight Prevent unhealthy eating habits, like
skipping meals and feeling overly hungry at the next meal
What is "healthy eating?" Aiming for regular meals and
healthy snacks (when you are hungry or need extra energy)
Eating foods from all of the food groups (grains, fruits, vegetables, proteins, dairy proteins, and healthy fats) each day to meet your nutritional needs
Balancing nutrient-rich foods with moderate amounts of other foods, such as sweets or fast foods
Eating when hungry and stopping when full
Tips for Healthy Eating
Sugar - avoid getting too much.
Learn about simple, healthy ways to prepare foods.
Be mindful when eating
Avoid "diet thinking."
Don't skip
meals
Good eating habitsGood eating habitsGood eating habitsGood eating habits
• Maintain hygienic habits • Eat slowly, chew properly • Avoid TV viewing or reading while
you eat• Small frequent meals• Never skip meals, specially
breakfast • Don’t overeat
• Maintain hygienic habits • Eat slowly, chew properly • Avoid TV viewing or reading while
you eat• Small frequent meals• Never skip meals, specially
breakfast • Don’t overeat
Dietary surveys of adolescents between the ages of 13 and 18 years have revealed two disturbing trends:
Higher than recommended intakes of fat and saturated fat.
Underconsumption of vitamins,mineral
an dietary fiber, especialy by females;
•Eat iron rich foodEat iron rich food
Green leafy vegetablesGreen leafy vegetablesWhole wheat breadWhole wheat breadCerealsCerealsNutsNuts LiverLiverMeatsMeats
•Eat iron tablet weekly
Vitamin A SourcesVitamin A Sources
LiverLiver ButterButter CarrotsCarrots EggsEggs Green/yellow vegetablesGreen/yellow vegetables Whole milkWhole milk
Required for eyesight
Vitamin C SourcesVitamin C Sources
Citrus fruitsCitrus fruitsGreen vegetablesGreen vegetablesAmlaAmla
Water and Fluids
Average adult loses about 10 cups of water per day Urination, bowel movements, breathing,
perspiration
Functions: Provide medium for nutrients, waste transport, temperature control
For every pound of body weight, you need about 0.5 ounce of fluid
Sources: Beverages, fruits, vegetables
Fiber Cellulose-based plant material that
cannot be digested Provides no energy: 0 calories/gram Types:
Soluble (gel-forming) Insoluble (absorbs water)
Benefits Moves stool through digestive tract Lowers blood cholesterol levels Steadies blood sugar levels
Recommended: 21-38 grams/day Most American adults: 11 grams/day
IodineNecessary for thyroid function and breast health.
Vegans who do not consume table salt or sea vegetables are often deficient in iodine because plant-based diets are low in iodine.
Iodine is added to many foods to ensure sufficient intake:
• Table salt• Flour• Milk
ZincNeeded for immune functioning, protein synthesis, wound healing, DNA synthesis and cell division.
Zinc is of particular importance during periods of growth (pregnancy, infancy, childhood, teens) and during sexual maturation (teens).
Animal products provide the majority of zinc in North American diets.
Omega 3 Fatty AcidsOmega 6 fatty acids are pro-inflammatory,
pro-thrombotic and pro-constrictive.
An imbalance of omega 6 to omega 3can contribute to cancer, arthritis,
inflammation and heart disease.
Protein & Essential Amino AcidsEating a diverse selection of plant foods
will ensure you get enough essential amino acids in your diet.
Legumes are high in lysine, but low in methionine. Grains are high in methionine but low in lysine.
Eating both grains and legumes, as well as vegetables and fruits will provide all the essential amino acids.
PHYSICAL PHYSICAL ACTIVITYACTIVITY::PHYSICAL PHYSICAL ACTIVITYACTIVITY:: Why is it important ?Why is it important ?
PPHYSICALHYSICAL AACTIVITYCTIVITY::PPHYSICALHYSICAL AACTIVITYCTIVITY::
ImportanceImportance
This includes :
• Cardio-respiratory i.e. Heart & Lung
fitness
• Muscle strength
• Endurance & flexibility
This includes :
• Cardio-respiratory i.e. Heart & Lung
fitness
• Muscle strength
• Endurance & flexibility
PPHYSICALHYSICAL AACTIVITYCTIVITY::PPHYSICALHYSICAL AACTIVITYCTIVITY::
Types of physical activityTypes of physical activity
• Daily Chores: walking, climbing stairs, cycling, household activities, etc.
• Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness.
30-60 minutes every day
• Daily Chores: walking, climbing stairs, cycling, household activities, etc.
• Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness.
30-60 minutes every day
PPHYSICALHYSICAL A ACTIVITYCTIVITY::PPHYSICALHYSICAL A ACTIVITYCTIVITY::
Keeping in shapeKeeping in shape
• It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week
• It is not necessary to exercise continuously
• Can be divided into 10 -15 minutes of activities several times through the day
• It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week
• It is not necessary to exercise continuously
• Can be divided into 10 -15 minutes of activities several times through the day
Television and ObesityTelevision and ObesityTelevision and ObesityTelevision and Obesity
• Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks
• TVsterol
• Combine TV watching with physical activity like stationary bicycling, or spot jogging
• Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks
• TVsterol
• Combine TV watching with physical activity like stationary bicycling, or spot jogging
Eat 5 servings of fruits and veggies a day
Fruits and veggies are about more than just vitamins and minerals. They're also packed with fiber, which means they fill you up.
And when you fill up on fruits and veggies, you're less likely to overeat when it comes to high-calorie foods like chips or cookie
Don't skip breakfast.
Breakfast kick-starts your metabolism, burning calories from the get-go and giving you energy to do more during the day. People who skip breakfast often feel so hungry that they eat more later on. So they get more calories than they would have if they ate breakfast.
Breakfast:Breakfast:Breakfast:Breakfast:The most important mealThe most important meal
• Brain FoodBrain Food• Improves Improves
performance in performance in studies studies
• Improves physical Improves physical activitiesactivities
• Does not Does not contribute to contribute to overweightoverweight
• Keeps you healthyKeeps you healthy
• Brain FoodBrain Food• Improves Improves
performance in performance in studies studies
• Improves physical Improves physical activitiesactivities
• Does not Does not contribute to contribute to overweightoverweight
• Keeps you healthyKeeps you healthy
• Skipping breakfast associated with obesity
• High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food
• Skipping breakfast associated with obesity
• High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food
Junk the Junk food! It is food that tastes great, but is
low on nutrition and high on calories
Junk Food is an accepted slang term ( and often a derogatory term) used to describe any food of poor nutritional value
It is the opposite of "balanced diet.
Generally, junk foods offer little in terms of vitamins, protein, vitamins or minerals and are loaded with calories from sugar or fat. These are termed "empty calories"
What is considered Junk Food? A Most fast food restaurants
serve food that has fat as the main calorie
Why is Fast Food Why is Fast Food unhealthy ?unhealthy ?
Why is Fast Food Why is Fast Food unhealthy ?unhealthy ?
• High in calorie, fat, sodium and low in fiber which can cause
Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.
• Contains preservatives• Choose low-calorie and low-fat
meals, snacks and desserts• Have low fat or skim milk drinks.
• High in calorie, fat, sodium and low in fiber which can cause
Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.
• Contains preservatives• Choose low-calorie and low-fat
meals, snacks and desserts• Have low fat or skim milk drinks.
Clearly, if
Food Nutrition in Snacks Snacks, like , Potato Chips, burger, French fries,
and, are not a recommended food for any healthy eating plan or weight loss diet. Typically, they are heavily refined foods, high in calories, high in fat and sodium, with a very low nutritional value.
A small serving can contain 100+ calories. Nutrients in Snacks Macronutrients in some foods include
carbohydrate, fat and some protein. Energy in Snacks Vitamins in Snacks Snack foods are not a recommended source of
vitamins.you eat a lot of fast food everyday, your daily calorie intake will skyrocket
You may have noticed that you feel hungry a lot. This is natural — during adolescence, a person's body demands more nutrients to grow. Snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients, your body needs.
But you need to pay attention to what you eat. Stuffing your face with a large order of fries after class may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.
To keep energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein-rich snacks
Why Healthy Snacking Is Good for You???
Do healthy snacks exist ?Do healthy snacks exist ?Do healthy snacks exist ?Do healthy snacks exist ?
Yes, and in plenty.
• Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy.
• Choose low-calorie and low-fat meals, snacks and desserts
• Have low fat or skim milk drinks.
• Avoid energy dense snacks like burgers.
Yes, and in plenty.
• Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy.
• Choose low-calorie and low-fat meals, snacks and desserts
• Have low fat or skim milk drinks.
• Avoid energy dense snacks like burgers.
Food Habits of
Teens causing concern
Skipping breakfast
Increased foods
from 'other' food group
Increased eating outside
Soft drink consumption
The Food PyramidSteps to a healthier you
GRAINS VEGETABLES FRUITS OILS MILK MEAT & BEANS
Nutrition Facts Label
Dietary Supplements
Products that supplement the total daily intake of nutrients in the diet
Ingested in tablet, capsule, softgel, gelcap, and liquid form
Not in themselves used as conventional foods or as the only items in a meal or diet
Must be deemed safe for human Cannot claim to cure or treat diseases
Americans spent over $19 billion on supplements (in 2005)
Sorghum: an ancient, healthy and nutritious old world cereal
Naples 28 October 2011
Class: Monocotyledones
Order: Glumiflorae
Family: Graminaceae (Gramineae or
Poaceae)
Sub family: Andropogonoideae
Tribe: Andropogonaceae
Sub tribe: Sorghastreae
Genus: Sorghum vulgare Pers.
Synonym: Sorghum bicolor (L.) Moench.
What is Sorghum?
Sorghum is a
cereal!
Dietary fibre
Vitamins
Inorganic compounds
Cereals&Co.Cereals&Co.
Lipids
Carbohydrates
Proteins
Phytic acid
Phenolic acids
Flavonoids
Tocols
Pigments
Sterols
http://www.phytochemicals.info/Sorghum: an ancient, healthy and nutritious old world cereal
Naples 28 October 2011
Cereals and Mediterranean Diet
Source: L. Saturni & G. Ferretti - Celiachia e Dieta Mediterranea senza glutine – Il Pensiero Scientifico ed., 2011Source: L. Saturni & G. Ferretti - Celiachia e Dieta Mediterranea senza glutine – Il Pensiero Scientifico ed., 2011
Sorghum: an ancient, healthy and nutritious old world cereal
Naples 28 October 2011
Carbohydrates in a Carbohydrates in a balanced diet balanced diet provideprovidean intake of 55-60% an intake of 55-60% of calories.of calories.
Vegetarian Teens
Teens are one of the fastest growing populations of vegetarians.
A well-executed vegetarian diet can provide all the calories and nutrients
neededfor the growth and development
of adolescents.
Vegetarian Teens
There are concerns that a vegetarian diet
may mask an eating disorder in teens.
Education on healthy eating patternsis important to ensure a healthy
vegetarian diet during theteen years.
Vegetarian Teens
Vitamin D, B12, calcium and iron are all
important for proper growth duringthe teen years.
Zinc is necessary for proper sexual development and
adequate intake should be emphasized in all vegetarian teens.
Vegetarian Teens
The high calorie needs of teens can be met most efficiently by eating
frequently.
Encouraging healthy snack habitscan help vegetarian teens meet
their nutritional needs andcaloric needs.
The Five Major Plant-Based Food Groups
• Whole grains• Legumes and beans• Vegetables• Fruits• Nuts and seeds
Key pointsKey pointsKey pointsKey points
• Proper Nutrition & Regular Physical Activity are very important for– Growth– Prevention of illness– Future health
• Proper Nutrition & Regular Physical Activity are very important for– Growth– Prevention of illness– Future health
SATURNI, L.2014.http://s3.amazonaws.com/ppt-download/saturninapoli-111029025620-phpapp02.pptx?response-content-disposition=attachment&Signature=M934Wtt3gcf3viSuFVOaH6y8diA%3D&Expires=1394009208&AWSAccessKeyId=AKIAIW74DRRRQ.accessed by 5/03/14Watson,L.2014.Vegetarian diet http://s3.amazonaws.com/pptdownload/vegetarian101-130131093238 phpapp02.pptx?responsecontent disposition=attachment&Signature.accessed by 5/03/14Jacobs DR, Haddad EH, Lanou AJ, Messina MJ. Food, plant
food, and vegetarian diets in the US dietary guidelines: conclusions of an expert panel. Am J Clin Nutr. 2009 May; 89(5):1549S-1552S.http://s3.amazonaws.com/ppt-download/chapter5-090308172124-phppp01.ppt?response-contentdisposition=attachment&Signature=eAdAbgQRX%2FxEbaX
Davis,B.2010.Proper nutrition and regular exercise.http://s3.amazonaws.com/ppt-download/chapter5-090308172124-phpapp01.ppt?response-content-disposition=attachment&Signature=ezAdAbgQRX%2FxEbaX
Leung,LM.2010.Dietary and ione intake of adolescents in USA.http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/index-eng.php#rvv19.h Canada. Dietary Reference Intake Tables. Available
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