Personal diet and nutrition for grade sevens

1. 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

2. Nutrition
Why should you
care?


Body image

“Happiness is
nothing more than
good health”
- Albert Schweitzer
Physical Growth
Brain

Daily activities

Sports performance

Prevention of diseases

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

4. 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

5. Healthy Diet:
•
•
•
•
•
•
How does it prevent
diseases ?
Obesity/under-nutrition
Hypertension/heart disease
Type-2 Diabetes Mellitus
Osteoporosis/Dental caries
Anemia
Vitamins and Mineral
deficiencies
• Cancer

6. Healthy Diet:
Deciding the right amount
• 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.

7. Balanced diet

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.

8. Components of an 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

9. FATS
CARBOHYDRATES
•
•
•
•
Major and immediate source of
energy.
Complex carbohydrates
recommended
High-sugar foods not preferred.
Grains, cereals, fresh fruits,
vegetables
PROTEINS
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 = 1.21.8 g/kg
•
Pulses, lentils, soya, dairy
products and animal food
products.
•
•
•
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.

10. Iron
•
•
•
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.
Zinc
•
•
•
•
•
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.
Calcium
• 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
irreversible.
deficiency
may
is
Milk and its products, yogurts, cheese,
paneer, banana.

11. RECOMMENDED DIETARY ALLOWANCES
FOR ADOLESCENTS
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)
Fat(g/d)
Calcium
(mg/d)
Iron (mg/d)
Vit A ug
Vit C ug
70
22
600
65
22
600
78
22
600
63
22
600
41
600
28
600
50
600
30
600
40
40
40
40

12. Balanced Diet for Adolescents
(Number of Portions)
13 – 18 years
g/portion
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

13. Healthy Diet:
Carbohydrates
e.g. Rice, Chapati
Protein-based
e.g. Milk, Egg,
Dal and Meat.
Food intake
Salads,
Vegetables
Fruits
Increase fiber
Decrease oily foods
‘No’ to soft drinks
.

14. Sweets, oils, fats
Milk
Meat
Fruits
Vegetables
Cereals legumes, roots, tubers

15. 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

16. 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

17. Tips for Healthy Eating

18. Good 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

19. 
Dietary surveys of adolescents between the ages of 13 and 18 years have
revealed two disturbing trends:

Underconsumption of vitamins,mineral
an dietary fiber, especialy by females;
Higher than recommended intakes of fat
and saturated fat.

20. •Eat iron rich food
Green leafy vegetables
 Whole wheat bread
 Cereals
 Nuts
 Liver
 Meats

•Eat iron tablet weekly

21. Vitamin A Sources
Required for eyesight






Liver
Butter
Carrots
Eggs
Green/yellow vegetables
Whole milk

22. Vitamin C Sources
Citrus fruits
 Green vegetables
 Amla


23. 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

24. 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

25. Iodine
Necessary 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

26. Zinc
Needed 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.

27. Omega 3 Fatty Acids
Omega 6 fatty acids are pro-inflammatory,
pro-thrombotic and pro-constrictive.
An imbalance of omega 6 to omega 3
can contribute to cancer, arthritis,
inflammation and heart disease.

28. Protein & Essential Amino Acids
Eating 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.

29. PHYSICAL
ACTIVITY:
Why is it
important ?

30. PHYSICAL ACTIVITY:
Importance
This includes :
• Cardio-respiratory i.e. Heart & Lung
fitness
• Muscle strength
• Endurance & flexibility

31. Types of physical activity
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

32. Keeping in shape
PHYSICAL ACTIVITY:
• 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

33. Television 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

34. 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

35. 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.

36. Breakfast:
• Brain Food
•
• Improves
performance in
•
studies
• Improves physical
activities
• Does not contribute
to overweight
• Keeps you healthy
The most important
meal
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

37. 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

38. Why is Fast Food 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.

39. 







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 Clearly, if
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

40. Why Healthy Snacking Is Good for You???

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

41. 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.

42. Food
Habits of
Teens causing concern
Skipping
breakfast
Increased
foods
from 'other'
food group
Increased
eating outside
Soft drink
consumption

43. The Food Pyramid
Steps to a healthier you
GRAINS
VEGETABLES
FRUITS
OILS
MILK
MEAT & BEANS

44. Nutrition Facts
Label

45. 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)

46. Sorghum: an ancient, healthy and nutritious
old world cereal
Naples 28 October 2011
What is Sorghum?
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.

47. http://www.phytochemicals.info/
Sorghum: an ancient, healthy and nutritious
old world cereal
Naples 28 October 2011
Inorganic compounds
Vitamins
Carbohydrates
Dietary fibre
Sterols
Proteins
Flavonoids
Cereals&Co.
Phytic acid
Pigments
Lipids
Tocols
Phenolic acids

48. Sorghum: an ancient, healthy and nutritious
old world cereal
Naples 28 October 2011
Cereals and Mediterranean Diet
Carbohydrates in a
balanced diet
provide
an intake of 55-60%
of calories.
Source: L. Saturni & G. Ferretti - Celiachia e Dieta Mediterranea senza glutine – Il Pensiero Scientifico ed., 2011

49. Vegetarian Teens
Teens are one of the fastest growing
populations of vegetarians.
A well-executed vegetarian diet can provide
all the calories and nutrients needed
for the growth and development
of adolescents.

50. Vegetarian Teens
There are concerns that a vegetarian diet
may mask an eating disorder in teens.
Education on healthy eating patterns
is important to ensure a healthy
vegetarian diet during the
teen years.

51. Vegetarian Teens
Vitamin D, B12, calcium and iron are all
important for proper growth during
the teen years.
Zinc is necessary for proper
sexual development and
adequate intake should be
emphasized in all
vegetarian teens.

52. Vegetarian Teens
The high calorie needs of teens can be met
most efficiently by eating frequently.
Encouraging healthy snack habits
can help vegetarian teens meet
their nutritional needs and
caloric needs.

53. The Five Major Plant-Based Food Groups
• Whole grains
• Legumes and beans
• Vegetables
• Fruits
• Nuts and seeds

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

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Available