Nutrition and Health PDF

PAGE 58 Nutrition and Health Remember! Your diet is everything you usually eat and drink. Food Gives Us Energy Surely you have eaten food you do not like, and your parents have said to you “Eat up! Itis good for you!” It is normal not to like all foods, but you should always remember the import...

PAGE 58 Nutrition and Health Remember! Your diet is everything you usually eat and drink. Food Gives Us Energy Surely you have eaten food you do not like, and your parents have said to you “Eat up! Itis good for you!” It is normal not to like all foods, but you should always remember the importance of a healthy diet. Have you ever thought about why food is so important? Imagine your body is a complex machine that needs fuel) and it needs all its parts to be healthy. Food is fuel for our bodies. It gives us everything we need to stay healthy and keep our bodies moving. That is why eating healthy food in adequate quantities is necessary. Education through Values There are many organizations thar fight world hunger. In many countries, people do not have enough food to eat. This makes them mor to disease and illness. lt is important to be aware of this problem and to support efforts to end it. PAGE 59 Food Food is everything we eat and drink. It supplies the energy and nutrients necessary to grow and maintain a healthy body. Energy from food makes it possible to talk, write, run, sleep and think. Food also heal issue after an injury and replace tissue as we grow older. There are many different types of food. They are classified according to their origin—for example, if they come from an animal, like meat, or from a plant, like fruit. Practicing 1. Why is it important for our body to obtain food? Explain You have to eat because you need energy. PAGE 60 Components of Food What foods do you eat on a daily basis? Things like fruit, milk, bread, meat and cheese all have a complex mix of nutrients. Remember that nutrients are substances that give the body energy to live. Nutrients are classified by their function. Proteins: Help build body structures, like muscles, hair and nails. Carbohydrates: Give the body, immediate energy for daily activities, like walking or running. Lipids: Serve as energy reserves when there are no immediate sources of energy. Vitamins and Minerals: Help regulate body functions, like blood coagulation. Minerals are also part of some structures, like bones, e Water ¡s also considered a nutrient—it does not give the body energy, but it is vital all the same. Next, we will learn about each of these nutrients. PAGE 65 Vitamins and Minerals Vitamins and minerals are substances that help regulate body functions. Minerals are also part of some structures, like bones and teeth. The body requires lower quantities of vitamins and minerals than of the nutrients, but they are still very important. They can be found in many foods but are principally in fruits and vegetables. In the following chart, you chart you will learn about a few essential vitamins and minerals, their functions and their sources. PAGE 66 Nutritional Composition of Foods The nutritional composition of a food ¡s the amount and variety of nutrients it contains for example, meat has a lot of protein, while bread has a lot of carbohydrates and little protein. This information helps us decide what foods we need to eat A Balanced Diet Do a piece of candy and a piece of fruit have the same nutritional Value? Definitely not! Every food has a different nutritional composition. That is why you need to have a balanced diet in order to be healthy. A balanced diet means getting an adequate amount of nutrients by eating the right foods. If you meet the nutritional needs of your body, you will stay healthy. Everybody's needs are different and depend on things like age, body mass (weight), heigh and physical activity. It is very important that you pay attention to what you eat and exercise regularly. If your body has more energy than you need you gain weight. This can be harmful to your health. Staying Healthy Challenge Playing sports and exercising regularly help maintain healthy bones and muscles and healthy heart. Activities like these also burn energy and prevent weight gain. Calculate your Body Mass Index score with this formula: weight (kg) / (height x height (m))=BMI PAGE 67 The Food Pyramid The food pyramid is a guide to help us choose the quantity and types of foods to eat. The pyramid shows the different food groups and recommends daily portions The bottom of the pyramid shows foods that should be eaten the most. The top shows foods that should be eaten the least 5th Level: foods that should rarely be eaten, like sugar, honey, cakes and candy, 4th Level: foods that should be eaten in small amounts, like oils, butter and nuts. These foods contain a lot of lipids, especially those of animal origin 3rd Level: foods that should be eaten 2-3 times a day. This level is divided into two groups: dairy products (milk and cheese) and other proteins (red meat, fish, eggs and legumes, such as beans and lentils). 2nd Level: foods that should be eaten 3-5 times a day. This level is divided into two groups: fruits and vegetables. These foods are rich in vitamins and minerals. 1st Level: foods that should be eaten 3-8 times a day, like potatoes, pasta, rice, bread and corn. These foods are rich in carbohydrates. The base of the pyramid shows two necessary components for a healthy life: water and physical activity. People your age should drink 4-6 glasses of water and exercise for at least half an hour daily. The food pyramid gives suggestions about how to maintain a balanced nutrients necessary for a healthy diet. Think about your daily diet. Do you follow the diet according to the food pyramid? If you do not, you start. You will be healthier!