Food Groups, Nutrition & Balanced Diet

Food Groups, Nutrition & Balanced Diet

Staying healthy and having lots of energy is important. But how?

How The Six Basic Nutrients Affect Your Body

(video 015) - https://www.youtube.com/watch?v=inEPlZZ_SfA

Food Groups And Nutrition

(video 024) https://www.youtube.com/watch?v=Z51bWG17m-Q

Multiple Choice

Did you watch the 2 videos that the teacher prepared?

• yes

• no

Nutrients

Nutrients help our body to function properly.

This all depends on the food that we eat from day to day.

Let's look at some of these important nutrients.

There are 6 basic nutrients that you can get from food.

These are carbohydrates, proteins, fats, minerals and vitamins. A sixth important part of our diet is roughage or fibre.

Food and nutrition

All living things need nutrients.

Nutrients are the substances a body uses to build, repair and maintain itself.

The process of feeding the body with nutrients is called nutrition.

Plants and Nutrition

Plants use sunlight, water and a gas from the air to make the food that gives them energy.

They take other nutrients from the soil through their roots.

Animals and Nutrition

Animals must obtain all the nutrients they need by eating food.

Most of the food of humans and animals comes from eating plants, or the bodies of other animals.

Fats (1)

The body needs some fat to build its parts and keep them working properly.

Fats are used by our body to:

Build its parts, used as fuel for energy, keep us warm, protect our organs and carry vitamins around our body.

Fat-rich foods are butter, margarine. groundnuts, animal and plant oils and fatty meat.

Healthy fats and Unhealthy fats

• There are three types of fats.

• Healthy fats are great for our bodies and can be found in nuts avocados olive oils fish eggs and soya beans. These are Unsaturated Fats.

• Unhealthy fats are not good for us and eating too much of it can cause serious health problems. These fats can be found in processed foods pastries and biscuits. These are Saturated Fats.

• Dangerous fats are Trans Fats

Too much fat !

Surplus fat is stored under our skin as a reserve fuel supply.

Take care! Eating too much fat can make you gain weight or become obese. The name for that illness is obesity.

As you get older too much fat can damage your heart.

Multiple Choice

Fats are an essential part of our diet

• True

• False

Multiple Choice

fat is good for

• energy provision

• making us fat

• keeping us fit

• helping our digestive system

Multiple Choice

Which is the healthiest kind of fat?

• Unsaturated fat

• Saturated fat

• Trans fats

Multiple Choice

Rank the three types of fat in order from most to least healthy

• Trans, unsaturated, saturated

• Unsaturated, saturated, trans

• Unsaturated, trans, saturated

• Saturated, unsaturated, trans

Multiple Choice

Why is fat an important part of our diet?

• Because it tastes good

• Because it carries so much energy

• Because it contains nutrients you can't get from anything else

• Because it contain oxygen atoms

Carbohydrates: Purpose

Carbohydrates are mainly used by the body as fuel.

Digestion breaks it into a simple sugar called glucose and starch.

This form of energy is carried in the blood to provide energy for all our body parts.

Most of the food we eat has carbohydrates.

Carbohydrates: Sugar & Starch

Carbohydrates are a nutrient found in two forms.

Sugars: present in fruits, vegetables, sweet food, beans and dairy.

Starches: present in rice, potatoes, grains, roots, breads and cereals.

Note: It is extra important for kids to include carbohydrates in their diet to stay alert and active during the day.

Multiple Choice

What does the body use carbohydrates for?

• Carbohydrates enable the tranport of essential nutrients in the body.

• Carbohydrates improve digestion.

• Carbohydrates are used by the body for growth.

• Carbohydrates provide the body with a source of energy.

Multiple Choice

Which nutrient is the number one energy source for the body?

• Grains
• Vegetables
• Carbohydrates
• Vitamins

Multiple Choice

Which of the following foods is a good source of carbohydrates?

Protein (3)

It is very important to include foods rich in proteins in our diets every day as they are important for the growth and repair of our bodies.

Your body needs proteins to grow, and to make repairs when your body is sick or is damaged.

Protein-rich food to include in our diet are:

(lean) meats, dairy products, eggs, fish, tofu, seeds, nuts and beans.

Children need protein if their bodies are to grow healthy and strong.

Multiple Choice

Which of the following foods is a good source of protein?

• Fruit

• Salad

• Butter

• Meat

Vitamins and Minerals (4)

Vitamins and minerals are essential to keep us healthy.

Vitamins and minerals help us grow,

help us to see,

keep our organs, bones, muscles and skin healthy,

as well as help us to fight diseases.

Vitamins and minerals can be found in all types of fresh fruits and vegetables.

Minerals

We need a variety of minerals for different purposes.

Minerals are simple substances such as calcium, iron and salt that the body needs for building bones, carrying oxygen in the blood, and controlling blood pressure.

You need to eat a lot of mineral-rich foods when your body is growing. These can be found in most green vegetables.

Sources of minerals and vitamins

Multiple Choice

Fruit and vegetables are a good source of ?

• Vitamins

• Minerals

• Both of the above

Multiple Choice

The substances in food that your body needs to grow, have energy, and stay healthy are called?

• Nutrients
• Proteins
• Vitamins
• Carbohydrates

Mineral: Calcium

Calcium is an incredibly important mineral.

Calcium is stored in our teeth and bones and keeps them strong and prevents cracks and breaks.

You can find calcium in dairy products such as milk, yogurt and cheese.

as well as in leafy green vegetables, nuts and seeds.

Babies and young children need calcium from milk to build strong bones.

Mineral: Iron

If you lose blood, then the iron it contained must be replaced or you will become weak.

Dark green vegetables, treacle and liver are good sources of iron.

Mineral: Salt

We need some salt in our diet to replace the sodium we lose by sweating.

But too much salt can raise our blood pressure.

Multiple Select

What are some of the most common sources of calcium? (Multiple answers(2))

• apple, oranges & pineapple

• cabbage, broccoli

• egg, meat & bread

• milk, yoghurt & cheese

• leafy green vegetables, nuts & seeds

Multiple Choice

Which of the following is NOT a good source of calcium?

• Yogurt

• Apple juice

• Tofu

• Skim milk

Fibre (6)

Fibre does not provide nutrition, but it helps bulk up waste so that it passes easily through the body.

Fibre helps us to remove the waste from our bodies and stay healthy.

Fibre can be found in foods such as brown rice, whole grain bread, cereals, nuts, seeds, fruits and vegetables.

People who do not consume enough roughage are more likely to suffer from constipation, which con sometimes lead to more serious diseases of the intestines.

Multiple Choice

fibre is good for?

• keep our stomach and bowels healthy

• Our eyes

• to help us hear well

• to grow

Water (7)

Water is essential for helping your body digest and use the nutrients found in the foods you eat every day.

Water dominates more than 60 % of our body.

Therefore it is important to drink lots of water every day to help with this process.

Adults and teenagers need to drink between 2,5 and 3 litre per day. That is about 8 glasses of water.

Water - very important

Water is in your blood, it helps with cleaning the cells in your body, and helps your brain function.

We have to balance the amount of water that passes out, with the amount taken in. If we do not have enough water we become dehydrated.

Also water helps in digestion, giving energy, thinking clearly and many more important functions of your body.

Water - if not enough

Even if you would have to survive without any food for a few days, that is possible.

But you do need water to stay alive.

If you do not drink enough you might get dehydrated and because of that constipated.

As well, without water you would die in just a few days.

Multiple Choice

Water is important for

• for excretion of harmful waste

• as it is the main component of blood

• for maintaining normal body temperature

• All these options

Balanced Diet

• It is very important to ensure that your daily diet includes a variety of all the important foods.

• Having a balanced diet make sure that our bodies receive all the nutrients we need; so we have energy to stay healthy and continue growing.

• A balanced diet contains carbohydrates, proteins, some fat and plenty of fresh fruit and vegetables rich in vitamins and minerals.

Food Groups

Different foods contain different amounts of the

important nutrients we need.

This is why we must eat a mixture of different foods - not just one type of food all the time.

Foods may be grouped as sources of carbohydrate. protein or fat.

Multiple Select

Milk is a source for _______? (Multiple answers(3))

• Carbohydrates

• Protein

• Fat

• Minerals

• Vitamins

Multiple Select

Meat is a source for _______? (Multiple answers(2))

• Carbohydrates

• Protein

• Fat

• Minerals

• Vitamins

Multiple Select

Potatoes and rice are a source for _______? (Multiple answers(2))

• Carbohydrates

• Protein

• Fat

• Minerals

• Vitamins

Multiple Select

Eggs are a source for _______? (Multiple answers(3))

• Carbohydrates

• Protein

• Calcium

• Minerals

• Vitamins

Unhealthy food

However sometimes we eat foods that are tasty but aren't healthy.

Many of these unhealthy foods are 'packaged convenience foods' which are full of unhealthy fats and sugars.

We can enjoy eating these foods, but it's important to only eat these types of foods only sometimes. For example as a treat.

Too much of fatty and sugary food will cause us to become unhealthy and sick.

Food related illness

• Obesity, diabetes, etc

In wealthy (rich) countries food-related health problems are usually caused by eating too much food, eating the wrong kinds of foods and by lack of exercise.

• Malnutrition

In developing (poor) countries many people do not have enough to eat. As much as 60 per cent of the world's population struggle to survive on a diet short of carbohydrates, protein, minerals and vitamins.

Food Group, Nutrition & a Balanced Diet

So make sure you keep your daily diet full of:

delicious brightly coloured fresh foods,

that provide lots of different nutrients,

and drink plenty of fresh water

to keep yourself energised.

Multiple Choice

Which of the following statements best describes a balanced diet?

• A balanced diet contains all carbohydrates, proteins and lipids in the right amounts.

• A balanced diet contains all the food substances in the right amounts and proportions.

• A balanced diet contains the primary food substances in the right amounts and proportions only.

• A balanced diet contains large amounts of primary food substances and a small amount of protective food substances.

Multiple Choice

Which of the following statements is true?

• A balanced diet should not include anything sweet.

• Pasta and vegetables are enough to provide a balanced diet.

• A balanced diet must include carbohydrates, fats, proteins, minerals, vitamins, water and fibre.

• A balanced diet should not include any fats.

Multiple Choice

Sugars and fats must be a very small propotion of a balanced diet.

• True

• False

Multiple Select

Which of these foods belong to food group of Dairy? (Multiple answers(3))

Multiple Choice

What group do these foods belong to?

• Sugars and Fat

• Dairy

• Carbohydrates

• Proteins

Multiple Choice

Meat, chicken, fish and nuts and butter are __________.

• Food for protection

• Body-building food

• Energy-giving food

Multiple Choice

Fruits and vegetables are __________.

• Food for protection

• Body-building food

• Energy-giving food