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)