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YEAR 10 PE - Healthy Eating, Healthy Living
Transcript of YEAR 10 PE - Healthy Eating, Healthy Living
"Healthy Eating, Healthy living"
Gain an understanding of major nutrients including the
major food sources
of carbohydrates (including fibre), protein, fats (mono, poly, saturated, trans), water, calcium, phosphorus, sodium and vitamin D.
NUTRIENTS NEEDED FOR OPTIMAL HEALTH
"Nutrients required in large amounts"
"Nutrients required in small amounts"
Vitamins and Minerals
Macronutrient which is broken down to glucose once ingested.
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.
Breads, Cereals, Pasta, Rice, Potato's and Bananas are food sources high in carbohydrates
“Complex carbohydrate found in plants that remains mostly undigested as it travels through the digestive tract.”
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
reducing cholesterol levels
preventing some cancers.
E.g. Colorectal cancer
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
can lead to
if not used for energy and as a result can result in
CVD and Diabetes.
can increase feelings of
, which will
Diabetes, CVD, High cholesterol levels
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
(animal and plant sources)
Meat, Milk, eggs, soybeans, nuts, legumes, corn are good food sources of protein.
LINKING PROTEIN TO CHRONIC HEALTH CONDITIONS
can lead to
if not used for energy and as a result can
result in Obesity
CVD, Colorectal cancer and Diabetes
may lead to
from bones and hence
THE GOOD, THE BAD AND THE UGLY
GOOD FATS: Unsaturated fats = healthy CV system
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
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
Diets high in saturated fat have also been shown to
increase the impact of impaired glucose regulation
and the risk of type 2 diabetes
Raises the LDL levels
and increase risk of cardiovascular disease.
Restricts glucose from entering cells, resulting in
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
lowering Low Density Lipoproteins (LDL)
Cholesterol (bad cholesterol) and hence
of atherosclerosis and hence
the impact of
impaired glucose regulation
type 2 diabetes.
Too much monounsaturated fat
will contribute to
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.
"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.
Required for the
from the intestine into the blood stream
Lack of vitamin D
can lead to
and teeth (rickets in children and osteoporosis in adults)
Fish including tuna, salmon, sardines, cheese and egg yolks
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.
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
Table salt, processed foods, olives, cheese, butter, MSG, soy sauce are all sources of sodium
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
Foods rich in protein (dairy products/meat/eggs), nuts, legumes and fish are high in phosphorus
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
Dairy products (milk/cheese/yoghurt), sardines, green leafy vegetables
PROTECTIVE NUTRIENTS FOR SELECTED NHPA’S
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
Nutrients that put people at risk of diet related conditions
Nutrients that protect people from diet related conditions
ROLE OF NUTRITION
require the presence of water
to the cells,
filters out wastes
as it moves through the gastrointestinal tract
Controls body temperature.
Heat can be efficiently removed in perspiration.
component of blood, cells, tissues, systems
and is required to carry out their functions
Most foods contain some water. Many fruits and vegetables have higher levels of water.