Comments will be used to improve web content and will not be responded to. Thank you for taking the time to provide feedback. It will be used to make improvements to this website. Table of contents Introduction Material Background Role of the School Canteen in contributing to a health promoting school Group discussion: What is a healthy school canteen? High-fiber diets are usually low in fat and very filling. Some high-fiber foods are fruits with seeds and peels, vegetables, beans, and whole grain cereals.
What happens when we eat too much fat? We store it in our body. What about when we eat too many calories? Extra calories also get stored as fat if they are not used up for energy that day. Do you know why our bodies store fat??? One of the reasons is so it can be used for energy later on.
The fat we store in our body protects our vital organs. Fat gets deposited under the skin where it works to keep our bodies warm by insulating and preventing heat loss. Fat is necessary in our diets because it is the only carrier of some vitamins called fat-soluble vitamins and essential fatty acids. All normal people need some fat in their diet each day. What foods do you know of that are sources of fat??? Vitamins keep us healthy, prevent disease, help us grow properly, use energy, have good vision and keep us in proper condition.
As with calories, children need more vitamins every day because they are growing and their bodies are developing. Vitamin A is primarily responsible for good eye sight at night; helps keep us from getting infections; helps keep skin healthy; and supports normal bone growth.
Some good sources of vitamin A are dark green or yellow vegetables and fruits like turnip greens, spinach, sweet potatoes, carrots, mangos, and cantaloupe. B Vitamins help our bodies to use carbohydrates, protein, and fat; to maintain a healthy nervous system; produce new red blood cells; and use minerals. The best known B vitamins are Thiamin, Riboflavin, and Niacin. Everybody needs the B-Complex vitamins each day.
We get them from whole grain breads and cereals or enriched breads and cereals , eggs, milk, cheese, meat, fish, poultry, and green leafy vegetables. Vitamin C is needed to form collagen which holds our cells together. It helps make our cells strong so that they are better able to fight infection and heal wounds quickly.
Vitamin C is also needed for healthy teeth and gums; and it helps in absorption of Iron which we will talk about more later.
Our body has no way to store vitamin C so we need to get some every day. What foods do you know of that are high in Vitamin C??? When we talk about minerals we are referring to calcium, iodide, phosphorous, fluorine, potassium, zinc and iron.
Minerals help you have strong bones and teeth and healthy blood. They also help your body stay regulated in many ways.
Calcium and iron are two of the important minerals we will cover in this lesson. Calcium Can you guess what mineral our body has the most of??? Calcium is found in and required for strong teeth and bones. It helps to build strong bones so they will not break easily. It also builds strong teeth to help fight the bacteria that can cause cavities. We all need calcium everyday for these reasons. Children and teenagers need more calcium than adults do because your bodies are still growing.
Like we said earlier, your body has more calcium in it than any other mineral. Sources of calcium are milk, cheese, yogurt, green leafy vegetables like broccoli, cabbage, and turnips, and some seafood sardines. Iron is an important mineral for energy. Iron works with protein to help the red blood cells make hemoglobin.
Hemoglobin is needed to help carry oxygen to all parts of your body. That oxygen gives you energy to play, run, and do work. Iron is very necessary in our diets. If you do not have enough you may feel tired and weak because your blood probably isn't carrying enough oxygen to other parts of your body. Sources of Iron include liver, poultry, lean meats, eggs, green leafy vegetables, bread, cereals, prunes, raisins, and dried apricots. Sodium is an element that we all get plenty of!
Actually in the United States we take in much more than we need. We should not take in more than milligrams per day of sodium. Sodium is in a lot of foods and beverages we consume as well as in salt. About 62 percent of your body weight is water. Water improves your brain function and mood. It acts a shock absorber and a lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation. Even mild dehydration can make you feel tired and impair your concentration and physical performance.
Fruits and vegetables can also be a great source. Munch on some spinach or watermelon to stay hydrated. Eating a varied diet full of fruits, vegetables, healthy proteins and fats, and whole grains is the best way to get enough of these six essential nutrients plus the important category of phytonutrients — the beneficial chemicals in colorful plants that prevent disease. These micronutrients and macronutrients are vital for your body to function normally and stay healthy.
Like fish oil, krill oil is rich in omega-3 fatty acids, but they aren't created equal. Here's a look at which is better for your health. A few simple changes to your habits can go a long way in boosting your immune health.
Here are 9 tips to boost your body's natural defenses. Omega-3 fatty acids are incredibly important for your body and brain. This article lists 17 science-based health benefits of omega-3s. Here are 13 science-based benefits of taking fish oil. It is rich in omega-3 fats that are very important for your body and brain.
Health Conditions Discover Plan Connect. Medically reviewed by Natalie Butler, R. Share on Pinterest. Read this next.
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