Nutrition Grade 9 health

Why is breakfast the most important meal of the day? (7 am) Blood sugar levels start to decrease since you have not eaten since the previous night Your body will need to replenish through food or attack stores

Eating a sugary breakfast

Simple Carbohydrate Based Breakfast? In the morning, simple carbohydrates (sugary refined cereals, white bread, toast etc) cause an immediate surge in blood sugar which gives that initial, although short lived, energy supply. This results in a substantial release of insulin from the pancreas. The insulin removes most of the sugar from our blood to return blood sugar to a safe level. This sugar is absorbed by our body cells for energy but our cells can only absorb a certain amount of sugar then the excess sugar is converted into fat and stored for energy later. This decreased level of blood sugar results in a further craving for simple carbohydrates and makes you more likely to reach for more sugary or fatty snacks. So to recap, you eat breakfast, have a short lived energy supply, store a little bit of body fat and you are hungry again within the hour looking for another sugary or fatty snack. This vicious cycle constitutes one of the major reasons for diabetes, high blood pressure and weight gain.

Unhealthy breakfast By raising the blood sugar level, you force your pancreas to overproduce insulin!   Insulin removes extra sugar from the blood and turns it into FAT.  As a result, blood sugar level drops, often below the level you woke up with. Now, you are feeling hungry and weak as your brain lacks sugar.  This is the reason behind cravings. To overcome hunger, you again need simple carbohydrates (chocolate, sweet coffee, sandwiches, sweets, cookies, doughnuts, soft drinks, sweet juices, and others), which again raise your blood sugar level and free you of hunger and weakness.  Each sugar "injection" is followed by the insulin surge. This cycle repeats itself several times a day and you develop dependence on carbs. The excess of carbs makes the pancreas work at constant overload. It's one of the major reasons for developingdiabetes, high blood pressure and extra weight. Besides, excess blood sugar damages blood vessels. Excessive sugar will be again and again turned into extra fat.

Did not eat breakfast

 Skip Breakfast?  A lot of people trying to cut calories or lose weigh skip breakfast but when we skip breakfast, our blood sugar drops below the normal level, leading to cravings and a drop in energy. Maybe you get by on coffee for an artificial energy boost that is actually serving to dehydrate you and rob you of what little nutrients you have in your system in the morning. To deal with cravings, we usually revert to snacking on simple carbohydrates because they are readily available, are convenient and generally taste nice, this causes the familiar rapid rise in blood sugar levels and a substantial insulin emission. The insulin removes most of the sugar from the blood and turns any excess sugar into fat; our body, now low in blood sugar, experiences further cravings and a drop in energy. Again, this vicious cycle constitutes one of the major reasons for diabetes, high blood pressure and extra weight.

Balanced Breakfast  A balanced breakfast consisting of healthy, plant based proteins, complex carbohydrates, dietary fibre, vitamins, minerals and antioxidants, supplies our bodies with vital nutrients and energy without increasing blood sugar or insulin levels, and helps to avoid dependence on simple carbohydrates during the day. This coupled with adequate hydration means that you can function the way you are supposed to.

The Balanced Breakfast:  Your first meal in the morning should meet these four main criteria: Replace the energy (from proteins, carbohydrates & good fats) that was consumed yesterday, when you were active. Provide the body with all the nutrients (building blocks - proteins, amino acids, vitamins, minerals) used during the night. Replenish the water stock. Maintain the blood sugar level within the normal range preventing you going into craving for "something" to eat!

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http://maritime. teachnutrition http://maritime.teachnutrition.org/en/teaching-nutrition/section/tests/canada-food-guide.aspx

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/myguide-monguide/index-eng.php#mfg

Key Nutrients in Canada's Food Guide to Healthy Eating The Food Guide Grain Products Vegetables & Fruits Milk Products Meat & Alternatives protein - fat carbohydrate fibre thiamin riboflavin niacin folacin vitamin B12 vitamin C vitamin A vitamin D calcium iron zinc magnesium

30 grams of fat =270 calories=

An accumulation of 3,500 extra calories is stored by your body as 1 pound of fat 

Here are some calorie and fat contents that may surprise you: So, if you eat 2,000 calories a day, that's a maximum of 600 calories from fat, or 67 grams of fat, per day Food Serving Size Calories Fat Grams Canola oil 1 cup 1,674 218 Peanut butter 1,520 129 Cheddar cheese 531 44 Granola 270 8 Chocolate syrup 837 3 Sugar 774 Coca-Cola 1 can 140