slideshare presentation p nsibande

Grade 7

Presented by Progress Nsibande,an aspiring life Orientation teacher from the university of Johannesburg. The credit to the brains which contributed to my work is given in the last slide For comments and discussions contact me on nsibande67@gmail.com

NNutritionutritionNNutritionutrition Why should you care? Why should you care?

Physical Growth

Body image

Brain

Daily activities

Sports performance

Prevention of diseases

Physical Growth

Body image

Brain

Daily activities

Sports performance

Prevention of diseases

““Happiness is Happiness is nothing more nothing more

than good health”than good health” - - Albert SchweitzerAlbert Schweitzer

““Happiness is Happiness is nothing more nothing more

than good health”than good health” - - Albert SchweitzerAlbert Schweitzer

Nutritional needs during adolescence are increased because of the increased growth rate and changes in body composition associated with puberty…

Nutrients

• Nutrients = elements in food that are required for the growth, repair, and regulation of body processes

1. Carbohydrates

2. Fats

3. Protein

4. Vitamins

5. Minerals

6. Water

7. Fiber

Healthy DietHealthy Diet::Healthy DietHealthy Diet:: How does it prevent diseases ?

How does it prevent diseases ?

• Obesity/under-nutrition • Hypertension/heart disease • Type-2 Diabetes Mellitus• Osteoporosis/Dental caries • Anemia • Vitamins and Mineral

deficiencies • Cancer

• Obesity/under-nutrition • Hypertension/heart disease • Type-2 Diabetes Mellitus• Osteoporosis/Dental caries • Anemia • Vitamins and Mineral

deficiencies • Cancer

Healthy Diet:Healthy Diet:Healthy Diet:Healthy Diet:

• Actual need varies with physical activity• Physically active people have higher energy

needs• If you have low physical activity then you

can become obese even with low intake.• Therefore,

Energy intake should balance energy expenditure.

• Actual need varies with physical activity• Physically active people have higher energy

needs• If you have low physical activity then you

can become obese even with low intake.• Therefore,

Energy intake should balance energy expenditure.

Deciding the right amount

A Balanced diet helps improve your overall health and well being

A Balanced diet •can help you feel better • provide you with more energy,• help you stay fit and active• and help you fight stress.

 Balanced diet

Components of an balanced diet

Fibre

Minerals

Vitamins

Proteins

Carbohydrates

Fat

Balanced Diet

Every integrants has it’s part to play in maintaining, growth and well development of an human body. Water is essential for the correct functioning of the kidneys and bowels. At least 6-8 glasses of plain water should be drunk each day, more in hot weather

FFATSATSFFATSATS• Source of essential fatty acids.• Unsaturated fat recommended.

e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat.

• Saturated fats increase cholesterol levels.

• Source of essential fatty acids.• Unsaturated fat recommended.

e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat.

• Saturated fats increase cholesterol levels.

CCARBOHYDRATESARBOHYDRATESCCARBOHYDRATESARBOHYDRATES• Major and immediate source of

energy. • Complex carbohydrates

recommended• High-sugar foods not preferred.• Grains, cereals, fresh fruits,

vegetables

• Major and immediate source of energy.

• Complex carbohydrates recommended

• High-sugar foods not preferred.• Grains, cereals, fresh fruits,

vegetables

PPROTEINSROTEINSPPROTEINSROTEINSDaily requirements• Boys = 0.29-0.32 g/cm height• Girls = 0.27-0.29 g/cm height• 0.8 – 1.2 g/kg bodyweight• High intensity athletes = 1.2-

1.8 g/kg • Pulses, lentils, soya, dairy

products and animal food products.

Daily requirements• Boys = 0.29-0.32 g/cm height• Girls = 0.27-0.29 g/cm height• 0.8 – 1.2 g/kg bodyweight• High intensity athletes = 1.2-

1.8 g/kg • Pulses, lentils, soya, dairy

products and animal food products.

IronIronIronIron• Anemia is most common nutritional

deficiency in adolescents.• Increased red cell mass during

adolescence.• Daily need

Boys = 12 mg/d & Girls = 18 mg/d

Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.

• Anemia is most common nutritional deficiency in adolescents.

• Increased red cell mass during adolescence.

• Daily need

Boys = 12 mg/d & Girls = 18 mg/d

Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.

CalciumCalciumCalciumCalcium• Most bone mass acquired during

adolescence.

• Typical intake of calcium = about 800 mg/

d

• Daily need = 1300 mg

• Consumption of soft drinks & caffeine

contribute substantially to low calcium

intake in adolescents.

• Bone mass deficiency may is irreversible.

Milk and its products, yogurts, cheese,

paneer, banana.

• Most bone mass acquired during

adolescence.

• Typical intake of calcium = about 800 mg/

d

• Daily need = 1300 mg

• Consumption of soft drinks & caffeine

contribute substantially to low calcium

intake in adolescents.

• Bone mass deficiency may is irreversible.

Milk and its products, yogurts, cheese,

paneer, banana.

ZincZincZincZinc• Second most abundant trace mineral in

the body. (next to iron)• Necessary for normal growth.• Clinically apparent deficiency rare.• Daily need = 15 mg• Green leafy vegetables, wheat germ,

whole grains meat, cheese, eggs, poultry, liver.

• Second most abundant trace mineral in the body. (next to iron)

• Necessary for normal growth.• Clinically apparent deficiency rare.• Daily need = 15 mg• Green leafy vegetables, wheat germ,

whole grains meat, cheese, eggs, poultry, liver.

  Boys 13-15 yrs

Girls 13-15 yrs

Boys 16-18 yrs

Girls 16-18 yrs

Net Energy Kcal/d

2450 2060 2440 2060

Protein (g/d) 70 65 78 63

Fat(g/d) 22 22 22 22

Calcium (mg/d)

600 600 600 600

Iron (mg/d) 41 28 50 30

Vit A ug 600 600 600 600

Vit C ug 40 40 40 40

RECOMMENDED DIETARY ALLOWANCES FOR ADOLESCENTS

  g/portion 13 – 18 years

Girls Boys

Cereals & millets

30 10 14

Pulses 30 2 2

Milk (ml) 100 5 5

Roots & tubers 100 1 2

Green leafy vegetables

100 1 1

Other vegetables 100 1 1

Fruits 100 1 1

Sugar 5 6 7

Fats/Oils(visible) 5 5 5

Balanced Diet for Adolescents (Number of Portions)

Salads,Salads,VegetablesVegetablesFruitsFruits

CarbohydratesCarbohydrates

e.g. Rice, Chapatie.g. Rice, Chapati

Protein-based Protein-based e.g. Milk, Egg, e.g. Milk, Egg, DalDal and Meat. and Meat.

Increase fiber

Decrease oily foods

‘No’ to soft drinks

Increase fiber

Decrease oily foods

‘No’ to soft drinks

.

Healthy Healthy Diet:Diet:

Healthy Healthy Diet:Diet:

Food intakeFood intake

Vegetables Fruits

Milk Meat

Sweets, oils, fats

Cereals legumes, roots, tubers

Healthy eating is a great way to:

Have energy all day long Get the vitamins and minerals your body

needs Stay strong for sports or other activities Reach your maximum height (if you are

still growing) Maintain a healthy weight Prevent unhealthy eating habits, like

skipping meals and feeling overly hungry at the next meal

What is "healthy eating?" Aiming for regular meals and

healthy snacks (when you are hungry or need extra energy)

Eating foods from all of the food groups (grains, fruits, vegetables, proteins, dairy proteins, and healthy fats) each day to meet your nutritional needs

Balancing nutrient-rich foods with moderate amounts of other foods, such as sweets or fast foods

Eating when hungry and stopping when full

Tips for Healthy Eating

Sugar - avoid getting too much.

Learn about simple, healthy ways to prepare foods.

Be mindful when eating

Avoid "diet thinking."

Don't skip

meals

Good eating habitsGood eating habitsGood eating habitsGood eating habits

• Maintain hygienic habits • Eat slowly, chew properly • Avoid TV viewing or reading while

you eat• Small frequent meals• Never skip meals, specially

breakfast • Don’t overeat

• Maintain hygienic habits • Eat slowly, chew properly • Avoid TV viewing or reading while

you eat• Small frequent meals• Never skip meals, specially

breakfast • Don’t overeat

Dietary surveys of adolescents between the ages of 13 and 18 years have revealed two disturbing trends:

Higher than recommended intakes of fat and saturated fat.

Underconsumption of vitamins,mineral

an dietary fiber, especialy by females;

•Eat iron rich foodEat iron rich food

Green leafy vegetablesGreen leafy vegetablesWhole wheat breadWhole wheat breadCerealsCerealsNutsNuts LiverLiverMeatsMeats

•Eat iron tablet weekly

Vitamin A SourcesVitamin A Sources

LiverLiver ButterButter CarrotsCarrots EggsEggs Green/yellow vegetablesGreen/yellow vegetables Whole milkWhole milk

Required for eyesight

Vitamin C SourcesVitamin C Sources

Citrus fruitsCitrus fruitsGreen vegetablesGreen vegetablesAmlaAmla

Water and Fluids

Average adult loses about 10 cups of water per day Urination, bowel movements, breathing,

perspiration

Functions: Provide medium for nutrients, waste transport, temperature control

For every pound of body weight, you need about 0.5 ounce of fluid

Sources: Beverages, fruits, vegetables

Fiber Cellulose-based plant material that

cannot be digested Provides no energy: 0 calories/gram Types:

Soluble (gel-forming) Insoluble (absorbs water)

Benefits Moves stool through digestive tract Lowers blood cholesterol levels Steadies blood sugar levels

Recommended: 21-38 grams/day Most American adults: 11 grams/day

IodineNecessary for thyroid function and breast health.

Vegans who do not consume table salt or sea vegetables are often deficient in iodine because plant-based diets are low in iodine.

Iodine is added to many foods to ensure sufficient intake:

• Table salt• Flour• Milk

ZincNeeded for immune functioning, protein synthesis, wound healing, DNA synthesis and cell division.

Zinc is of particular importance during periods of growth (pregnancy, infancy, childhood, teens) and during sexual maturation (teens).

Animal products provide the majority of zinc in North American diets.

Omega 3 Fatty AcidsOmega 6 fatty acids are pro-inflammatory,

pro-thrombotic and pro-constrictive.

An imbalance of omega 6 to omega 3can contribute to cancer, arthritis,

inflammation and heart disease.

Protein & Essential Amino AcidsEating a diverse selection of plant foods

will ensure you get enough essential amino acids in your diet.

Legumes are high in lysine, but low in methionine. Grains are high in methionine but low in lysine.

Eating both grains and legumes, as well as vegetables and fruits will provide all the essential amino acids.

PHYSICAL PHYSICAL ACTIVITYACTIVITY::PHYSICAL PHYSICAL ACTIVITYACTIVITY:: Why is it important ?Why is it important ?

PPHYSICALHYSICAL AACTIVITYCTIVITY::PPHYSICALHYSICAL AACTIVITYCTIVITY::

ImportanceImportance

This includes :

• Cardio-respiratory i.e. Heart & Lung

fitness

• Muscle strength

• Endurance & flexibility

This includes :

• Cardio-respiratory i.e. Heart & Lung

fitness

• Muscle strength

• Endurance & flexibility

PPHYSICALHYSICAL AACTIVITYCTIVITY::PPHYSICALHYSICAL AACTIVITYCTIVITY::

Types of physical activityTypes of physical activity

• Daily Chores: walking, climbing stairs, cycling, household activities, etc.

• Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness.

30-60 minutes every day

• Daily Chores: walking, climbing stairs, cycling, household activities, etc.

• Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness.

30-60 minutes every day

PPHYSICALHYSICAL A ACTIVITYCTIVITY::PPHYSICALHYSICAL A ACTIVITYCTIVITY::

Keeping in shapeKeeping in shape

• It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week

• It is not necessary to exercise continuously

• Can be divided into 10 -15 minutes of activities several times through the day

• It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week

• It is not necessary to exercise continuously

• Can be divided into 10 -15 minutes of activities several times through the day

Television and ObesityTelevision and ObesityTelevision and ObesityTelevision and Obesity

• Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks

• TVsterol

• Combine TV watching with physical activity like stationary bicycling, or spot jogging

• Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks

• TVsterol

• Combine TV watching with physical activity like stationary bicycling, or spot jogging

Eat 5 servings of fruits and veggies a day

Fruits and veggies are about more than just vitamins and minerals. They're also packed with fiber, which means they fill you up.

And when you fill up on fruits and veggies, you're less likely to overeat when it comes to high-calorie foods like chips or cookie

Don't skip breakfast.

 Breakfast kick-starts your metabolism, burning calories from the get-go and giving you energy to do more during the day. People who skip breakfast often feel so hungry that they eat more later on. So they get more calories than they would have if they ate breakfast.

Breakfast:Breakfast:Breakfast:Breakfast:The most important mealThe most important meal

• Brain FoodBrain Food• Improves Improves

performance in performance in studies studies

• Improves physical Improves physical activitiesactivities

• Does not Does not contribute to contribute to overweightoverweight

• Keeps you healthyKeeps you healthy

• Brain FoodBrain Food• Improves Improves

performance in performance in studies studies

• Improves physical Improves physical activitiesactivities

• Does not Does not contribute to contribute to overweightoverweight

• Keeps you healthyKeeps you healthy

• Skipping breakfast associated with obesity

• High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food

• Skipping breakfast associated with obesity

• High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food

Junk the Junk food! It is food that tastes great, but is

low on nutrition and high on calories

Junk Food is an accepted slang term ( and often a derogatory term) used to describe any food of poor nutritional value

It is the opposite of "balanced diet.

Generally, junk foods offer little in terms of vitamins, protein, vitamins or minerals and are loaded with calories from sugar or fat. These are termed "empty calories"

What is considered Junk Food? A Most fast food restaurants

serve food that has fat as the main calorie 

Why is Fast Food Why is Fast Food unhealthy ?unhealthy ?

Why is Fast Food Why is Fast Food unhealthy ?unhealthy ?

• High in calorie, fat, sodium and low in fiber which can cause

Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.

• Contains preservatives• Choose low-calorie and low-fat

meals, snacks and desserts• Have low fat or skim milk drinks.

• High in calorie, fat, sodium and low in fiber which can cause

Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.

• Contains preservatives• Choose low-calorie and low-fat

meals, snacks and desserts• Have low fat or skim milk drinks.

Clearly, if

Food Nutrition in Snacks Snacks, like , Potato Chips, burger, French fries,

and, are not a recommended food for any healthy eating plan or weight loss diet. Typically, they are heavily refined foods, high in calories, high in fat and sodium, with a very low nutritional value.

A small serving can contain 100+ calories. Nutrients in Snacks Macronutrients in some foods include

carbohydrate, fat and some protein. Energy in Snacks Vitamins in Snacks Snack foods are not a recommended source of

vitamins.you eat a lot of fast food everyday, your daily calorie intake will skyrocket

You may have noticed that you feel hungry a lot. This is natural — during adolescence, a person's body demands more nutrients to grow. Snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients, your body needs.

But you need to pay attention to what you eat. Stuffing your face with a large order of fries after class may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.

To keep energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein-rich snacks

Why Healthy Snacking Is Good for You???

Do healthy snacks exist ?Do healthy snacks exist ?Do healthy snacks exist ?Do healthy snacks exist ?

Yes, and in plenty.

• Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy.

• Choose low-calorie and low-fat meals, snacks and desserts

• Have low fat or skim milk drinks.

• Avoid energy dense snacks like burgers.

Yes, and in plenty.

• Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy.

• Choose low-calorie and low-fat meals, snacks and desserts

• Have low fat or skim milk drinks.

• Avoid energy dense snacks like burgers.

Food Habits of

Teens causing concern

Skipping breakfast

Increased foods

from 'other' food group

Increased eating outside

Soft drink consumption

The Food PyramidSteps to a healthier you

GRAINS VEGETABLES FRUITS OILS MILK MEAT & BEANS

Nutrition Facts Label

Dietary Supplements

Products that supplement the total daily intake of nutrients in the diet

Ingested in tablet, capsule, softgel, gelcap, and liquid form

Not in themselves used as conventional foods or as the only items in a meal or diet

Must be deemed safe for human Cannot claim to cure or treat diseases

Americans spent over $19 billion on supplements (in 2005)

Sorghum: an ancient, healthy and nutritious old world cereal

Naples 28 October 2011

Class: Monocotyledones

Order: Glumiflorae

Family: Graminaceae (Gramineae or

Poaceae)

Sub family: Andropogonoideae

Tribe: Andropogonaceae

Sub tribe: Sorghastreae

Genus: Sorghum vulgare Pers.

Synonym: Sorghum bicolor (L.) Moench.

What is Sorghum?

Sorghum is a

cereal!

Dietary fibre

Vitamins

Inorganic compounds

Cereals&Co.Cereals&Co.

Lipids

Carbohydrates

Proteins

Phytic acid

Phenolic acids

Flavonoids

Tocols

Pigments

Sterols

http://www.phytochemicals.info/Sorghum: an ancient, healthy and nutritious old world cereal

Naples 28 October 2011

Cereals and Mediterranean Diet

Source: L. Saturni & G. Ferretti - Celiachia e Dieta Mediterranea senza glutine – Il Pensiero Scientifico ed., 2011Source: L. Saturni & G. Ferretti - Celiachia e Dieta Mediterranea senza glutine – Il Pensiero Scientifico ed., 2011

Sorghum: an ancient, healthy and nutritious old world cereal

Naples 28 October 2011

Carbohydrates in a Carbohydrates in a balanced diet balanced diet provideprovidean intake of 55-60% an intake of 55-60% of calories.of calories.

Vegetarian Teens

Teens are one of the fastest growing populations of vegetarians.

A well-executed vegetarian diet can provide all the calories and nutrients

neededfor the growth and development

of adolescents.

Vegetarian Teens

There are concerns that a vegetarian diet

may mask an eating disorder in teens.

Education on healthy eating patternsis important to ensure a healthy

vegetarian diet during theteen years.

Vegetarian Teens

Vitamin D, B12, calcium and iron are all

important for proper growth duringthe teen years.

Zinc is necessary for proper sexual development and

adequate intake should be emphasized in all vegetarian teens.

Vegetarian Teens

The high calorie needs of teens can be met most efficiently by eating

frequently.

Encouraging healthy snack habitscan help vegetarian teens meet

their nutritional needs andcaloric needs.

The Five Major Plant-Based Food Groups

• Whole grains• Legumes and beans• Vegetables• Fruits• Nuts and seeds

Key pointsKey pointsKey pointsKey points

• Proper Nutrition & Regular Physical Activity are very important for– Growth– Prevention of illness– Future health

• Proper Nutrition & Regular Physical Activity are very important for– Growth– Prevention of illness– Future health

SATURNI, L.2014.http://s3.amazonaws.com/ppt-download/saturninapoli-111029025620-phpapp02.pptx?response-content-disposition=attachment&Signature=M934Wtt3gcf3viSuFVOaH6y8diA%3D&Expires=1394009208&AWSAccessKeyId=AKIAIW74DRRRQ.accessed by 5/03/14Watson,L.2014.Vegetarian diet http://s3.amazonaws.com/pptdownload/vegetarian101-130131093238 phpapp02.pptx?responsecontent disposition=attachment&Signature.accessed by 5/03/14Jacobs DR, Haddad EH, Lanou AJ, Messina MJ. Food, plant

food, and vegetarian diets in the US dietary guidelines: conclusions of an expert panel. Am J Clin Nutr. 2009 May; 89(5):1549S-1552S.http://s3.amazonaws.com/ppt-download/chapter5-090308172124-phppp01.ppt?response-contentdisposition=attachment&Signature=eAdAbgQRX%2FxEbaX

Davis,B.2010.Proper nutrition and regular exercise.http://s3.amazonaws.com/ppt-download/chapter5-090308172124-phpapp01.ppt?response-content-disposition=attachment&Signature=ezAdAbgQRX%2FxEbaX

Leung,LM.2010.Dietary and ione intake of adolescents in USA.http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/index-eng.php#rvv19.h Canada. Dietary Reference Intake Tables. Available