1. Nutrition
Healthy Eating

2. Grade 9 – Curriculum expectations
Healthy Eating
C1.1 - Explain how active living and healthy eating contribute to a person’s physical health and mental, emotional, and spiritual well-being, and describe the benefits of a holistic approach to health. [PS, CT]
C2.1 - Apply their knowledge of basic nutrition principles and healthy eating practices to develop a healthy eating plan. [PS, CT]
C3.1 - Analyse the influence of social and environmental factors on food and beverage choices. [IS, CT]

3. Grade 10 – Curriculum Expectations
Healthy Eating
C2.1 - Explain how their knowledge of physical and emotional factors that influence personal eating habits can be applied to making healthy eating choices [PS, CT]
C2.2 - Assess the nutritional implications of a variety of dietary choices, including those reflecting current dietary trends, and explain how they can make personal choices that will provide the nutritional requirements for a healthy, active life [PS, CT]
C3.1 - Demonstrate an understanding of how they, as consumers, can have an impact on food and beverage choices at school and in the community (e.g., promoting availability of healthy choices in restaurant and cafeteria menus and in grocery stores, raising awareness of ethical and environmental considerations related to food choices) [CT]

4. Jamie’s rant – social and cultural influences.

5. THE BASICS OF OUR DIET A BALANCE OF SEVEN COMPONENTS: Carbohydrates
Protein
Fat
Fibre
Vitamins
Minerals
Water

6. MACRO NUTRIENTS
We get all our energy (calories) from these 3 macro nutrients:
CARBOHYDRATES
PROTEINS
FATS

7. CARBOHYDRATES
Food composed of a combination of starches, sugars and fibre. Provides the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells uses as a universal energy source.

8. Carbohydrates are our main source of energy for training and for growth, as well as for every day activities.
During the digestive process, complex carbohydrates are broken down into glucose. Glucose circulate in the blood and is the chief source of energy for refueling liver and muscle glycogen that are used up during exercise.
We need to eat more natural carbohydrates. Try to avoid or limit your consumption of processed carbohydrates such as bread, pasta, cereals and snack foods.

9. How are carbs stored in the body
Sugars are taken up into the blood stream quickly and can be used by the cells. Normal blood glucose levels: mg/dl
If blood glucose levels get too high the liver converts glucose to glycogen. Glycogen is the stored version of glucose.
The liver can store g (depending on the person) of glycogen.
The muscles can store a lot of glycogen (300g + depending on how much muscle you have).
If your glycogen stores are full, you convert it to fat.

10. What Jamie Says about carbs:
What is missing from Jamie’s way of categorizing carbs?
Jamie’s new rant:
The problem with high fructose energy drinks.

11. Natural Carbohydrates are broken down into 3 categories
SIMPLE SUGARS cause rise in blood sugar which can increase insulin and ultimately result in increased fat storage. These are relatively high glycemic carbohydrates. Examples: fruits, fruit juices and low-fat dairy products.
NOTE: Deserts, soda pop and candy fall into this category but have no nutrition value so it's best to avoid them.

12. 2) STARCHY CARBOHYDRATES supply a slower, steady release of glucose into the blood stream. Produces a minimum insulin secretion and provides more sustained energy levels.
Examples: oatmeal, cream of rice, grits, potatoes, yams, sweet potatoes, brown rice, corn, lima beans, kidney beans, peas, lentils and other legumes

13. 3) FIBEROUS CARBOHYDRATES come from plants that contain a relatively greater amount of fibre, which slows the release of carbohydrates into the blood stream even more. Examples: asparagus, broccoli, cabbage, cauliflower, carrots, celery, green beans, zucchini, and other salad vegetable.

15. Bad carbs
 “I’m drinking diet soda, so it’s okay to have cake.” 
Have been processed and stripped of all their additional nutritional value in order to make cooking fast and easy or to prolong preservation time, like white flour, refined sugar and white rice.
THEY DIGEST SO QUICKLY THAT THEY CAUSE DRAMATIC ELEVATION IN BLOOD SUGARS WHICH CAN LEAD TO WEIGHT GAIN.
All they add to the body is easy calories which are easy to breakdown.
Enjoy sweets as an occasional treat, but keep sugary soft drinks to a minimum – they are an easy way to pack calories and chemicals into your diet without even noticing. And just because something is sugar free doesn’t make it healthy. Recent studies have shown that the artificial sugar substitute used in soft drinks may interfere with your body’s natural regulation system and result in your overindulging in other sweet foods and beverages.

16. Good Carbs
Can't be digested so easily as they have more complex and stable molecular structure.
This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel full for longer.
Good sources include whole grains, beans, fruit and vegetables, which also offer a lot of health benefits, including heart disease and cancer prevention.

17. Whole Grains for long lasting, Healthy Carbohydrate energy.
In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and healthier heart. Make whole grains an important part of every meal.
Make sure you are really getting whole grains. The words stone-ground, multi-grain, 100% whole wheat, or bran, don’t necessarily mean that a product is “whole grain”. Look for the new “whole grain stamp” from the whole grain council. If there is no stamp look for the words “whole grain” or ”100% whole wheat”, check the ingredients to make sure each grain is listed as whole grain. Some good sources of whole grains are dark breads, whole wheat, brown rice, oatmeal, barley, millet, toasted wheat cereals.
Sprouted grains are the best sources of whole grains because they are gluten free and don’t have phytates that bind onto the minerals preventing their absorption.

19. Good Carbs Vs Bad Carbs
Processed and has been stripped of nutrients and has very little vitamins, minerals and fibre
Quickly digested and has a very quick energy release
Large insulin spike.
Glucose has to be used immediately or be stored, or excess is turned to fat.
Has lots of nutrients: vitamins, minerals and fibre
Slowly digested and has sustained energy release
No large spike in insulin release.
All carbs are primarily used for energy and replenishing glycogen stores.

20. Fibre
Dietary fibre is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fibre helps support a healthy diet by:
Helping you feel fuller faster and longer, which can prevent over eating.
Keeping blood sugar level even, by slowing digestion and absorption so that glucose (sugar) enters the bloodstream slowly and steadily.
Maintaining a healthy colon – the simple organic acids produced when fibre is broken down in the digestive process helps nourish the lining of the colon.
Some types of fibre are also fuel for the “good” bacteria which are healthy flora for the digestive tract. Maintaining a healthy flora for the digestive tract helps with the absorption of many nutrients, in addition to preventing the invasion of pathogenic micro-organisms.

22. The 2 types of fibre: soluble and insoluble
Soluble fibre can dissolve in water and help to lower blood fats and maintain blood sugar. Primary sources are bean, fruit and oat products.
Insoluble fibre cannot dissolve in water, so it passes directly the digestive system. It’s found in whole grain products and vegetables.
BASIC GUIDELINES: Approximately grams of fibre a day, bus most of us get only half of that.

23. Knowledge Check - Carbohydrates
Carbohydrates are a combination of which three things? Give an example of a food for each type of carbohydrate.
What is the difference between complex and simple carbs? Give examples
What are bad carbs? Why are they bad?
Why is high fructose corn syrup bad for you?
Give 2 reasons why is fibre important to the diet?