7Th Grade Healthnutrition Notes

7th Grade HealthNutrition Notes

Food Groups (need to understand the MyPryamid & MyPlate)
Grains
Fruits
Vegetables
Proteins (meat & beans)
Milk (dairy)
Green, Yellow, Red Foods (aka Go, Slow, Whoa foods)
Green (Go) foods are HIGH in nutrients and LOW in things like sodium, fat, sugar
These fall into the bottom of the pyramid and you should eat lots of these types of foods
Yellow (Slow) foods have a good amount of nutrients as well as a good amount of things like sodium, fat, sugar
These fall into the middle of the pyramid and you should eat these foods only a few times a day
Red (Whoa) foods are LOW in nutrients and HIGH in things like sodium, fat, sugar
These foods fall into the top of they pyramid and you should eat these sparingly (not very often)

Nutrients:substances in foods that your body needs in order to grow; have energy; and stay healthy
There are 6 essential nutrients
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
Carbohydrates: the starches and sugars that provide energy for your body
The Grains group is a good source of carbohydrates
Proteins: nutrients used to repair body cells and tissues (help you grow)
The proteins/meat and beans group is a good source of proteins
Fats: nutrients that supply energy, keep the skin healthy, and promote normal growth
Saturated Fats: fats that are solid at room temperature (usually from animal sources)
Examples: butter or fats in meat or dairy products
Unsaturated Fats: fats that are liquid at room temperature (usually from plant sources)
Examples: olive oil, vegetable oil, fat from avocados or nuts
Trans Fats: these are unsaturated fats that have been chemically altered to make them solid
Try to minimize the amount of saturated and trans fats in your diet (shoot for unsaturated fats)
Fats can be found in many foods in the protein, grains, and dairy food groups
Vitamins: substances that help to regulate the body’s functions
Vegetables and fruits are good sources of vitamins
Examples: Milk is a good source of Vitamin D, oranges are a good source of Vitamin C, whole-grain breads are a good source of Vitamin B
Minerals: nutrients that strengthen bones and teeth, help keep blood healthy, and keep the heart and other organs working properly
Fruits and vegetables are good sources of minerals
Examples: Milk is a good source of calcium, bananas are a good source of potassium, green vegetables are a good source of iron
Water: helps with digestions, carries nutrients throughout the body, removes waster from the body, and regulates temperature
Without water your body would not be able to function
Drink 8-10 glasses of water a day

Nutrition Labels
Things required on a food label
Name of the Food
Net Amount in weight or volume
Name and Address of Manufacturer, distributor, or packager
Ingredients
Nutrient Content:
Serving Size
Servings Per Container
Calories (per serving)
How do we find the calories per package?
Multiply: Servings Per Container x Calories = Calories per container
Calories from Fat
Percent Daily Values
Total Fat
Cholesterol
Sodium
Total Carbohydrate
Protein
Vitamin A
Vitamin C
Calcium
Iron
% Daily Values are based on a 2,000 calorie diet
If I usually eat about 2,000 calories a day…then the % is how much I’m getting in that 1 serving (I need 100% for the entire day)
Use the 20-5 rule
20% or higher in one serving is considered a lot (this can be a good thing or a bad thing)
Example: 24% of protein is good
Example: 20% of fat is not so good
5% or lower in one serving is considered a little (this can be good thing or a bad thing)
Example: 2% of fat is good
Example: 0% of calcium is not so good
Calorie: a unit of heat that measures the energy available in foods
Where do calories come from?
For each GRAM (g) of Protein there are 4 CALORIES (1g P = 4 calories)
For each GRAM (g) of Carbohydrates there are 4 CALORIES (1g C = 4 calories)
For each GRAM (g) of Fat there are 9 CALORIES (1gF = 9 calories)