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YEAR 10 PE - Healthy Eating, Healthy Living

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Casey Hawley

on 23 April 2016

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Transcript of YEAR 10 PE - Healthy Eating, Healthy Living

YEAR 10 PE
"Healthy Eating, Healthy living"
NUTRITION
Gain an understanding of major nutrients including the

functions
and
major food sources
of carbohydrates (including fibre), protein, fats (mono, poly, saturated, trans), water, calcium, phosphorus, sodium and vitamin D.
CARBOHYDRATES
(Including Fibre)
PROTEIN
VITAMINS
NUTRIENTS NEEDED FOR OPTIMAL HEALTH
MINERALS
Objective #1
MACRONUTRIENTS
"Nutrients required in large amounts"

Carbohydrates/Protein/Fats/Water
"Nutrients required in small amounts"

Vitamins and Minerals
MICRONUTRIENTS
Macronutrient which is broken down to glucose once ingested.

FUNCTION:
Preferred
source of energy.

Assists in Brain and CNS function.

Low GI foods help supply energy slower and over a longer period, keeping BG levels at a constant level.

Improves the taste of food, as humans respond positively to taste of sweetness.

FOOD SOURCES
Breads, Cereals, Pasta, Rice, Potato's and Bananas are food sources high in carbohydrates
CARBOHYDRATES
OVERVIEW
FIBRE OVERVIEW

“Complex carbohydrate found in plants that remains mostly undigested as it travels through the digestive tract.”

FUNCTION:
Assists in the
transport of food
in the intestinal tract

Provides the bulk to assist in the
removal of wastes
from the body

Makes the body feel full, to assist with
weight management

Assists in
reducing cholesterol levels

Assists in
preventing some cancers.
E.g. Colorectal cancer

FOOD SOURCES:
Wholegrain breads and cereals, fruit and vegetables particularly when the skin is left on are food sources high in fibre.
LINKING CARBOHYDRATES/FIBRE TO CHRONIC HEALTH CONDITIONS

Excess carbohydrates
can lead to
weight gain
if not used for energy and as a result can result in
Obesity
and hence
increase risk
of
CVD and Diabetes.

Fibre
can increase feelings of
fullness
, which will
prevent obesity
and
reduce
the
risk
of
Diabetes, CVD, High cholesterol levels
FUNCTION:
Secondary energy source, when Carbohydrates and fats are unavailable.

A component of haemoglobin (the oxygen carrying component of blood) and is also responsible for iron transport around the body.

Required for the growth, repair and maintenance of muscles, body organs, skin.

Needed for the production of antibodies, enzymes and hormones
PROTEIN OVERVIEW
FOOD SOURCES:

(animal and plant sources)
Meat, Milk, eggs, soybeans, nuts, legumes, corn are good food sources of protein.
LINKING PROTEIN TO CHRONIC HEALTH CONDITIONS

Excess protein
can lead to
weight gain
if not used for energy and as a result can
result in Obesity
and hence
increase risk
of
CVD, Colorectal cancer and Diabetes
.
Excess protein
may lead to
excessive loss
of
calcium
from bones and hence
i
ncreased risk
of
osteoporosis.

FATS
REMEMBER:
THE GOOD, THE BAD AND THE UGLY

GOOD FATS: Unsaturated fats = healthy CV system
Monounsaturated:

olive oil, avocado, canola oil, nuts, peanut butter
Polyunsaturated: (Omega 3 and 6)

Omega 3 Fish (E.g. trout/salmon/tuna/sardines), Soy and canola
Omega 6 Nuts, seeds, corn/sunflower/soy oils

BAD FATS: Saturated fats = CV health issues E.g. high BP/cholesterol/stroke
Saturated (Generally found in animal products)
Cream, full cream milk, cheese, fried take away, pastries, biscuits

Ugly fats: Trans fats = most adverse effects on CV health
Trans: (These fats have the longest shelf life.)
Processed foods, pies, pastries, cakes, margarine and solid spreads made from cooking
LINKING BAD FATS TO CHRONIC HEALTH CONDITIONS
SATURATED:
Associated with negative effects on health such as high blood pressure, cholesterol and increase risk of stroke. as it
increases LDL cholesterol production in liver
, which can contribute to atherosclerosis and
cardiovascular disease.

Diets high in saturated fat have also been shown to
increase the impact of impaired glucose regulation
and the risk of type 2 diabetes

TRANS FAT:
Raises the LDL levels
and increase risk of cardiovascular disease.

Restricts glucose from entering cells, resulting in
insulin resistance
and increasing risk of type 2 diabetes.

E.g. Processed foods, pies, pastries, cakes, margarine and solid spreads made from cooking
LINKING GOOD FATS TO CHRONIC HEALTH CONDITIONS

MONOUNSATURATED
Assists in
lowering Low Density Lipoproteins (LDL)
Cholesterol (bad cholesterol) and hence
reduces risk
of atherosclerosis and hence
CVD.

Assists in
decreasing
the impact of
impaired glucose regulation
and
decrease
risk of
type 2 diabetes.

Too much monounsaturated fat
will contribute to
weight gain
,
obesity
and associated conditions.

POLYUNSATURATED: (OMEGA 3 AND 6)
Both act to
lower LDL cholesterol
in blood stream by
increasing High Density Lipoproteins
(HDL) (good cholesterol) and hence reduce risk of heart disease

Omega 3 also promote
elasticity of blood vessels
and prevent blood clots, reducing the risk of heart attack and stroke.

Omega 6 polyunsaturated fats
decrease the impact of impaired glucose regulation
and ultimately decrease the risk of developing type 2 diabetes.
FATS OVERVIEW
"Macronutrient also referred to as triglycerides as they are composed of one glycerol and 3 fatty acids. "

Necessary to provide and store energy in the body.

There are 3 major groups of fats – saturated, unsaturated (mono/poly) and trans fats.
“Organic compounds needed by the body in small amounts for the health, growth and optimal functioning. “.

Micronutrient that functions with enzymes to speed up chemical reactions for body functioning, including energy production.
VITAMINS Overview


Required for the
absorption
of
calcium
and
phosphorous
from the intestine into the blood stream

Lack of vitamin D
can lead to
weakened bones
and teeth (rickets in children and osteoporosis in adults)

FOOD SOURCES:
Fish including tuna, salmon, sardines, cheese and egg yolks
CALCIUM
PHOSPHORUS
SODIUM
Classified as micronutrients and needed in small amounts for the health, growth and optimal functioning of many parts of the body. and are needed to maintain healthy bones and blood to maintain normal cell function.
FUNCTION
Plays an important role of regulating water in the body

Aids in functioning of muscle and brain cells

Overconsumption can cause health problems such as high blood pressure, heart failure, stroke, kidney problems and osteoporosis

Deficiency can lead to cramps, dizziness, confusion and dehydration

FOOD SOURCES:
Table salt, processed foods, olives, cheese, butter, MSG, soy sauce are all sources of sodium

FUNCTION

Works with calcium to harden bones and teeth

Component of DNA and assists in muscle contraction and kidney function

Diabetes and alcoholism can prevent phosphorous being absorbed, which could lead to bone loss, weakness and poor appetite

FOOD SOURCES:
Foods rich in protein (dairy products/meat/eggs), nuts, legumes and fish are high in phosphorus

FUNCTION
Hardening agent for teeth, bones, cartilage

Aids in muscle contraction, secretion of hormones and enzymes and functioning of the nervous system

Needed to strengthen bones. If not achieved you are at risk of developing osteoporosis and suffering fractures

FOOD SOURCES:
Dairy products (milk/cheese/yoghurt), sardines, green leafy vegetables
PROTECTIVE NUTRIENTS FOR SELECTED NHPA’S

PROTEIN:

Excess protein converted to fat and stored in body, which can be detrimental and increase risk of CVD

Some protein sources (Bacon/hamburgers) are high saturated fat content, which can be detrimental

Recommended to eat lean red meat and fish, poultry 3-4 times a week for positive cardiovascular health

RISK NUTRIENTS FOR SELECTED NHPA’S
RISK NUTRIENTS:
Nutrients that put people at risk of diet related conditions

PROTECTIVE NUTRIENTS:
Nutrients that protect people from diet related conditions

ROLE OF NUTRITION
WATER
FUNCTION
All
chemical reactions
require the presence of water

Water
transports
to the cells,
filters out wastes
and
lubricates food
as it moves through the gastrointestinal tract

Controls body temperature.
Heat can be efficiently removed in perspiration.

Required for
muscular contractions

Key
component of blood, cells, tissues, systems
and is required to carry out their functions

FOOD SOURCES;
Most foods contain some water. Many fruits and vegetables have higher levels of water.
VITAMIN D
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