NUTRITION and the POWER of FOOD

Healthy kids

How does this hurt us mentally?

studies have shown that exercise increases attention span, memory, learning capabilities, and happiness. Exercise pumps oxygen to the brain, which creates healthier brain tissue. Therefore, more brain power. Too much sitting leads to lack in concentration, lower retention of material, and less eagerness to learn.

Recent studies have found that the more hours that people spend sitting, the more likely they are to develop diabetes, heart disease and other conditions, and potentially to die prematurely — even if they exercise regularly. Which means that if you are sitting at your desk in school for most of the day, 5 days a week, 10 months out of the year, you are doing some serious damage to your health. While you can't necessarily help this, there are things you can do to help. surprisingly, fidgeting, such as shaking your legs or quietly tapping on your thigh will help keep you more awake and mentally engaged. It will also help you burn extra calories! When at home in front of your TV or computer, you are at a higher risk of snacking, usually on junk food, without even realizing how many calories (empty) you are consuming.

First things first:

Childhood obesity has been on the rise over the last 30 years. Doctors have seen similar health effects in children that are normally only seen in adults such as cardiovascular disease, diabetes, osteoarthritis, and high blood pressure. Lack of exercise and poor diet are the main reasons for this increase in overweight and obese children. Also, a large amount of entertainment or media usage causes kids to sit or be sedentary for long periods of time. Want a scary fact? According to the World Health Organization, the negative side effects of the "sitting epidemic" is producing almost as many deaths per year as tobacco use.

Both of these deadly habits are voluntary, and preventable.

More than a third of U.S. adults and 17 percent of U.S. children are obese, according the Centers for Disease Control and Prevention. The associated medical cost is around $147 billion per year.

Breaking it down:

When you are feeling....

Think about the food you eat on a daily basis. What do you eat for breakfast, lunch, dinner, snacks? Now think about WHY you eat those things. What are some major influences on our diet, or the pattern of our eating? Discuss this with the person next to you, and come up with a list of at least 5 influences, numbering them from 1 being the greatest influence to 5 being the smallest influence. Share with the class.

That afternoon crash and need a quick snack- stay away from the soda, candy, and coffee if you drink it! Why? These will give you a quick burst of energy, but do not last a long time, often leaving you feeling even more tired than you were before. Instead, grab something that has vitamins and minerals, like an orange or other citrus-y fruit, or some trail mix with almonds, peanuts, dried fruit, and even some dark chocolate :) These will help perk you up without the crash of caffeine and sugar!

sugar experiment

Your body is a machine that works very well when you take care of it. In order for your body to use food as energy, it must go through a process called digestion. This is when food is broken down into a form your body can use. As soon as you start eating, your body starts working. The food will start to be broken down by chewing, and the saliva in your mouth will start the chemical reaction. After being swallowed, the stomach acid will turn the food into a liquid. It then goes into the small intestine where it turns into nutrients. We'll talk about those later. Once the nutrients are absorbed into the bloodstream, they get delivered to the rest of your body. FINALLY your body turns the nutrients into usable energy in a process called metabolism.

Protein

nutrients that build and repair tissues and cells. Protein can be found in meats, poultry, fish, eggs, mild and cheese. Beans, nuts, and tofu are vegetable sources of protein.

What nutrition is all about

Nutrients are essential

FATS

There are 6 essential nutrients that the body needs to perform at its best. Some are created within the body, while others you get from the food you eat. They are:

• Protein
• fats
• carbohydrates
• vitmains
• minerals
• water

Nutrients that help the body store vitamins and give energy. There are good fats and bad fats. Fats are important and necessary, but are only needed in small amounts. Found in foods such as meat, butter, vegetable oil, dairy, and avacados and nuts. Too much fat can lead to weight gain and heart disease, but healthy fat can help ward off diseases.

Carbohydrates-

Nutrition is the study of how your body uses the substances in food to maintain your health.

With proper nutrition, you can help your body:

-grow - have more energy

- repair itself - prevent diseases

- fight germs - maintain a healthy weight

- Do better in school, sports, or other activities you participate in

Main source of energy. Found in foods such as bread, pasta and rice

The food groups

After learning about the 6 essential nutrients and where they come from, what they do for the body, and what happens if we have too much or not enough, we should now look more closely into what the food groups are that provide these nutrients. There are two tools to help us remember:

The Food Guide Pyramid

MyPlate

Let's explore them both and find out the differences and similarities between the two!

MINERALS

WATER

elements that are essential for good health. Examples include sodium, potassium, iron, calcium. Also found in various fruits and vegetables, meats, and dairy

Is drinking too much water possible? YES! over hydrating yourself can lead to hyponatremia- or water intoxication. This can lead to a large drop in sodium, which can cause your cells to swell up (including your brain). headache, diarrhea, nausea and vomiting are symptoms

FOOD GUIDE PYRAMID

MyPlate

old vs. new

MyPlate was initially started by First Lady Michelle Obama to help create a more easily understood guide on how to eat healthy. This guide includes the fruits, vegetables, grains, protein, and dairy group. What is this guide missing?

Over time, the food guide pyramid has changed. The old pyramid was set up in blocks with the different food groups, making it a little more difficult for people to remember or put into perspective how much of each group should be eaten on a daily basis. The newer version, split more into triangles, can give a better visual of how to break the food groups up for your daily allowance.

Water is necessary for survival. Humans can not go more than a few days without water- rule of 3: three hours without shelter in extreme temperatures, 3 minutes without oxygen, 3 days without water, 3 weeks without food. This all depends on what state your body was in before that, however. If your body is well hydrated, it may be able to survive longer than that. Fact: your body is almost 70% water! Water is used to carry nutrients throughout the body, helps keep a constant body temperature, and surrounds your joints. you need water to help carry blood to your organs. Dehydration, or the drying out of the body, can lead to fainting and even death. When a person is dehydrated, their entire body suffers, including organs, joints and even your skin (which is the largest organ in your body). Dehydration causes your skin to look dry and wrinkly.

vitamins

It has been suggested to drink 8-10 glasses of water every day, however that is more of a guideline. This is going to depend on what your body needs and how much your body is excreting water in the forms of sweat, your breath, and going to the bathroom (both kinds). More water should be consumed if a person is highly active, in a very warm climate, or is sick. Water is often used when individuals are attempting to lose weight, since there are no calories and it helps you feel full. Remember, water doesn't just have to come from a bottle. some foods that are a good supply of water include watermelon (go figure), lettuce, apples, cucumber, and strawberries. Basically, your fruits and vegetables!

organic compounds that control many body functions, and that are needed in small amounts to maintain health and allow growth. Many vitamins found in vegetables, fruits, nuts, and dairy products. Vitamins can be taken in pill form, however the best way to get necessary vitamins is through fruits and vegetables.

I shouldnt be alive: African Bush

We eat because of....

• Food availability
• food cost
• time
• personal preference
• culture/ traditions
• religion
• mood/ emotions
• time of year
• holidays/events

NUTRITION and the POWER of FOOD