Yr 7 Nutrition
1. Introduction to Nutrition
Nutrition: Science that studies how the body makes use of food.
Diet: Everything you eat and drink.
Nutrients: Substances in food that nourish the body.
Calories: Units of energy produced by food, used by the body.
2. Essential Nutrients
The body requires essential nutrients from the diet to meet physical and mental energy needs.
Types of Essential Nutrients:
Carbohydrates: Main source of energy (45-60% of calories).
Fats: Provide energy, insulate body, and assist in vitamin absorption.
Proteins: Build and repair tissues, used as a secondary energy source.
Water: Critical for bodily functions, makes up about 70% of the body.
Vitamins: Assist in bodily functions; sourced from foods like oranges (Vitamin C) and carrots (Vitamin A).
Minerals: Important for bodily functions, from foods like meat and vegetables.
Fibre: Affects digestion; two types: soluble and insoluble, found in plant-based foods.
3. Carbohydrates
Function: Main energy source, should constitute the majority of calorie intake.
Types:
Simple Carbohydrates: Quick energy, found in sugars (lollies, honey, sodas).
Complex Carbohydrates: Longer-lasting energy, found in whole grains and vegetables.
4. Fats
Role: Stores energy; necessary for vitamin absorption and protecting organs.
Types:
Saturated Fats: Less healthy, found in animal products and some snacks; raises cholesterol.
Unsaturated Fats: Healthier, found in oils, fish, nuts; lower cholesterol.
5. Proteins
Importance: Essential for growth, repair, maintaining body tissues.
Sources: Lean meats, poultry, fish, eggs, legumes, nuts.
6. Water
Importance: Vital nutrient, aids in flushing out waste, regulating temperature, and nutrient transport.
Recommended Intake: 6-8 glasses per day for children over 8 years.
7. Vitamins and Minerals
Vitamins: Chemical substances critical for health; 13 required vitamins must come from food.
Minerals: Essential for various bodily functions (e.g., calcium for bones).
8. Fibre
Definition: Non-digestible carbohydrate that aids in digestion.
Types:
Soluble: Dissolves in water; helps with satiety (e.g., oats, fruits).
Insoluble: Does not dissolve; assists with bowel health (e.g., whole grains).
9. Sugars and Salt
Sugars: Distinction between naturally occurring (in fruits) and added sugars (in processed foods).
Salt: Excessive intake commonly found in processed foods; linked to health risks.
10. Processed Foods
Definition: Foods that have been altered for consumption; many processed foods can be unhealthy.
Discretionary foods: High in fats, sugars, or salt but low in nutrients; should be limited.
11. Food Groups and Variety
Importance of eating from all food groups daily for nutritional health:
Vegetables, fruits, grains, protein sources, dairy.
Each group contains varied nutrients crucial to health.
12. The Australian Dietary Guidelines
Purpose: Foster healthy eating habits, reduce risks of diet-related diseases.
Key Guidelines:
Maintain a healthy weight; be active.
Eat a variety of foods from each food group.
Limit high saturated fat, salt, sugar, and alcohol intake.
Promote breastfeeding.
13. Suggested Serving Sizes
Vegetables: 5 servings per day.
Fruit: 2 servings per day.
Grains: 5 servings per day (preferably whole grain).
Protein: 2.5 servings per day.
Dairy: 3.5 servings per day (preferably reduced fat).
14. Healthy Eating Habits
Important practices include eating breakfast, maintaining regular meal patterns, and eating socially rather than in front of screens.
15. Understanding Calories
Caloric Values:
Fat: 1g = 9 calories
Protein: 1g = 4 calories
Carbohydrate: 1g = 4 calories
Balance caloric intake with physical activity to maintain a healthy weight.
16. Physical Activity Guidelines
Children should engage in at least 60 minutes of moderate to vigorous activity daily.
Limit sedentary behavior to no more than 2 hours recreational screen time per day.
17. Health Benefits of Physical Activity
Enhances physical growth and mental health; reduces risk of chronic diseases and improves self-esteem.