Presentation for Health grade 7 teachers

1. Healthful
eating
guidelines

2. FOOD SELECTION BASED ON
ADOLESCENTS’ NUTRITIONAL
NEEDS
GOOD
NUTRITION is
very important in
enhancing the
quality of life
and in
preventing

3. CALORIES
 “KILOCALORIES”
Units of heat that
measure the
energy used by the
body and the
energy that foods
supply to the body.

4. NUTRIENTS
These are
substances in
food that the
body needs to
grow, repair
itself and to
supply with the
energy

5. GUIDELINES IN CHOOSING A
HEALTHFUL AND BALANCED DIET

6. 1. Eat a variety of food everyday.
2. Consume fish, lean meat, poultry or
dried beans. Eating this will give you
protein, vitamin B, iron and zinc.

7. 3. Eat more vegetables, fruits and root crops.
Veggies and fruits are rich in vitamins and
minerals and some are high in fiber. Eating
this will help you prevent chronic diseases.

8. 4. Eat foods cooked in edible/cooking oil in
your daily meals. Olive oil is the best and
healthiest oil and good for the health.

9. 5. Consume milk, milk products and other
calcium-rich foods such as small fish and
dark leafy vegetables. These are good
sources of protein and calcium.

10. 6. Used iodized salt but avoid
excessive intake of salty foods.

11. 7. Eat clean and safe
foods.

12. 8. Exercise regularly.

13. 9. Do not smoke and avoid
drinking alcoholic beverages.

14. HEALTH PROBLEMS

15.  Poor meals due to poor selection of food,
eating high in fats at fast food and eating
hurried meals may lead to some
problems.
Health Problems

16.  The following findings need some
attention:
◦ Protein consumption is higher than needed.
◦ Carbohydrates, vegetables and fruits intake is
too high
◦ Fat intake is too high
◦ Calcium intake is below what is recommended.
Health Problems

17. It helps in building bone mass that will
lessen the chance of developing
osteoporosis in later life.
Adolescents, ages 10-18 have calcium
requirements of 1000milligrams per day.

19.  Important for proper
functioning of cells for
resistance of infections.
 Boys 13-15 years of age
need 20 milligrams
while Girls need 21
milligrams.

20.  Helps body repair itself.
 It also help the bodies make
enzymes, antibodies and
hormones.
 It supplies the body with energy.
 It provides 4 calories per gram and
excess protein in the body is
converted into fat.
 Boys ages 13-15 need 71 grams
while Girls need 63 grams of
protein

22.  An energy giving food or carbohydrates
which can be found primarily in bread,
cereal and in fruits and vegetables.
 Boys need 2800 kilocalories for boys
weighing 50 kilos while Girls need 2250
kilocalories needed for girl weighing 49
kilos.

23.  It is simple sugar that the body’s main source
of energy.

24.  This is indigestible complex
carbohydrates found in the tough part
of vegetable, fruits and whole grains.
 It helps move waste through the
digestive system.
 It prevents constipation and other
intestinal problems and reduces the
risk of heart disease.
 A person must eat 20-35 grams of
fibers daily.

26. Healthy
Precautions
for Athletes

27. • Drink enough water.
• Drink an extra 568 ml of water 2 hours
before the activity and 85.2 - 170.4ml every
10-20 minutes during the actual vigorous
activity

28. • Eat foods rich in iron.
• Athletes should also eat citrus fruits.
• Citrus Fruits helps facilitate body’s absorption
of the iron in cereals, vegetables and other
non-meat sources.

29. • Eat foods rich in calcium especially female
athletes who are prone to osteoporosis
(weakening of the bones result of loss of
calcium).