2020 Grade Seven Health
Healthy Eating
Canada Food Guide, four food groups
1. Fruit and vegetables
2. Protein (meat, beans, nuts)
3. Carbohydrates (rice, noodles, bread, pasta)
4. Milk/products (milk, cheese, ice cream)
5. Junk food (taste good, no real nutritious value)
We need to eat a balanced diet everyday. This is important for teenagers
- puberty (girls: age 11 to 18; boys: age 12 to 19)
Why a balanced diet?
- Protein: build muscle, to make you stronger, endurance
- Carbohydrates: give us energy so we can work efficiently during the day
(too much carbohydrates: the side effects are the
a. person will become fat/over weight. Carbohydrates turn into fat under the skin if we don’t do enough exercise
b. later on, they may develop diabetes (In Chinese = sweet pee disease)
c. carbohydrates turn into sugar after it is absorbed by the body
- Milk/products: bone building, you will get taller and stronger in the next 8 years
d. Milk is a good source of calcium. Chocolate milk has a lot of sugar (as much sugar as a glass of orange juice)
e. ice cream is great on a hot day, really fattening (tasty ice cream 40% milk fat). Should not eat that everyday. Try yogurt instead
- Fruits and vegetables: plant cells – contain cell wall (animal cells do not have cell wall).
Cell wall – source of fibre. Fibre helps the digested food to move from your stomach to intestines out of your body (help you POO everyday)
f. contains a lot of vitamins and minerals – help you to stay healthy (harder to get sick)
Carbohydrate ------ sugar inside your body
- too much carbohydrate = too much sugar = diabetes (Chinese translation sweet pee disease)
- diabetes: affect the small blood vessels in your body (tips of your toes, back of your eyes) – small blood vessels will crack – they lose their toes, and may become blind
Two types of carbohydrates
1) Refined carbohydrates: white bread, regular pasta, rice, noodles, potatoes
- taste better
- remove most of the cell wall/fibre from the grains
- after eating a piece of white bread, the carbohydrate almost instantly turns into sugar (then absorbed by the body)
- not healthy, gain weight easily
2) “Raw” carbohydrates: whole wheat/grain bread/pasta, brown rice, whole wheat dough
- the cell wall or fibre is not removed from the grains
- does not taste as good as the refined carbohydrates
- the raw carbohydrates take longer to digest. Less sugar per serving of pasta or rice
- it will take longer for the whole wheat/grain pasta to convert into sugar, then absorb by the body
- in some restaurants like Harveys or Subway Chipotle offer whole wheat buns or brown rice
Something to consider and start eating healthily
- use whole wheat bread to make a sandwich, add lettuce, tomatoes, cucumber
- eat a salad before your pasta/rice/noodle
Next lesson: how to slow down the amount of sugar being absorbed by the body even when we eat regular pasts or white rice/bread?
Type 1 and Type 2
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