Download 7th Grade Health

7th Grade Health
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Nutrition Notes
Food Groups (need to understand the MyPryamid & MyPlate)
o Grains
o Fruits
o Vegetables
o Proteins (meat & beans)
o Milk (dairy)
Green, Yellow, Red Foods (aka Go, Slow, Whoa foods)
o 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
o 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
o 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
o There are 6 essential nutrients
 Carbohydrates
 Proteins
 Fats
 Vitamins
 Minerals
 Water
Carbohydrates: the starches and sugars that provide energy for your body
o The Grains group is a good source of carbohydrates
Proteins: nutrients used to repair body cells and tissues (help you grow)
o 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
o Saturated Fats: fats that are solid at room temperature (usually from animal sources)
 Examples: butter or fats in meat or dairy products
o Unsaturated Fats: fats that are liquid at room temperature (usually from plant sources)
 Examples: olive oil, vegetable oil, fat from avocados or nuts
o Trans Fats: these are unsaturated fats that have been chemically altered to make them
solid
o Try to minimize the amount of saturated and trans fats in your diet (shoot for
unsaturated fats)
o 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
o Vegetables and fruits are good sources of vitamins
o 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
o Fruits and vegetables are good sources of minerals
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o 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
o Without water your body would not be able to function
o Drink 8-10 glasses of water a day
Nutrition Labels
o 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)
o How do we find the calories per package?
o 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
o % 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)
o Example: 24% of protein is good
o 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)
o Example: 2% of fat is good
o Example: 0% of calcium is not so good
o 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)