Healthy Eating7TH GRADE HEALTH

Essential Nutrients

Vitamins Minerals

Essential Vitamins

Vitamin A: helps produce healthy skin cells, produces healthy vision, boosts your immune system, and helps fight infection. Sources: Sweet Potato, Carrots, Dark Leafy Greens, Cantaloupe

Vitamin B: helps convert food into fuel (produces energy), healthy nervous system, needed for healthy skin, hair, eyes, and liver. Whole unprocessed foods, whole grains, potatoes, lentils, bananas, and beans.

Vitamin C: helps produce collagen (skin, tendons, and ligaments), microbiological performances. Antioxidant. Sources: any citrus fruits (oranges, limes, lemons, grapefruit), kiwi,

strawberries, red and green peppers.

Essential Vitamins Vitamin D: helps you absorb calcium (strong bones and teeth), strong

blood vessels, regulates insulin levels. Body can produce its own Vitamin D with the help of the sun. Sources: Eggs, fish, mushrooms, milk

Folic Acid: helps with proper brain function, healthy red blood cells, prevents major health defects. Sources: dark green veggies (asparagus, broccoli, brussel sprouts, spinach),

egg yolk, many fruits, peas, milk.

Essential Minerals

Iron: essential for blood production and building muscles. Sources: clams, oysters, organ meat, pumpkin seeds, beans, spinach.

Calcium: healthy bones and teeth, muscle contraction, nerve function, blood clotting, and cell signaling. Sources: milk, yogurt, cheese, leafy greens (spinach).

Sodium: balances fluid in your cells, muscle contraction, nerve transmission. Sources: table salt, breads, some in veggies, unprocessed meats

Iodine: found in thyroid hormone, regulates growth, and metabolism Sources: sea food, food grown in Iodine rich soil, bread, some dairy products

You and Fast Food

Like or dislike?

How often?

How much is consumed?

What does fast food look like?

FDA recommended DAILY intake? *2000 Calories

Chipotle• Carnitas Barito: 945 calories

• Chips and Guacamole: 770 calories

• Coke: 276 calories

What does fast food look like?

Sonic

*Peanut Butter Caramel Pie Shake: 2,090 calories

What does fast food look like?

McDonald’s *Crispy Chicken sandwich with bacon: 750 calories

*Fries: 340 calories

*Coke: 200 calories

*McFlurry (oreos): 690 calories

What does food look like?

Wendy’s

*Baconator Cheeseburger: 940 calories

*Potato with bacon and cheese:520 calories

*Caesar salad: 250 calorie

*Coke: 320 calories

What does 2000 calories look like?

Good ol’ Home Cooking 2000 for three meals

Additives!

Nutrition Labels 1. Tartrazine and other food dyes 2. Butylated hydroxyanisole (BHA) 3. Propyl gallate 4. Sodium nitrite 5. TBHQ (tert-Butylhydroquinone) 6. Silicon dioxide, silica and calcium silicate 7. Triacetin (glycerol triacetate) http://www.cnn.com/2014/02/10/health/chemical-food-additives/

Health Risk Factors

Top 10 leading causes of death:#1. Heart Disease

-umbrella term -Atherosclerosis -tissue death

Health Risk Factors

#2. Cancer -malignant tumors -travels through blood and lymph -invasion

Health Risk Factors

#4. Cerebrovascular diseases -plaque prohibits blood flow to brain -stroke

Health Risk Factors

#7. Diabetes -insulin -type 1 and type 2

Improving our health