Grubbeskolan Home Economics Grade 8

1. Summaryfood and health GrubbeskolanHome EconomicsGrade 8 Mia Fredriksson

2. Todayweare going to • Repeatbakingwithbakingpowder (cup cakes, spongecake..) • Summarizefood and health • Studywrappings from 3 different typesofcereals • Test week 22 • Questions • Repeat the environment symbols • Studywrappings (be ableto interpret table ofenergy and nutrients)

3. Need of Energy • Age • Sex • Activity • Size Girls 14- 17 years 9.6 mJ Boys 14-17 years 12,3 mJ

4. Wemeasureenergy in kilojoule (kJ) and kilocalories (kcal) 1kcal=4.2 kJ The nutrients are called ¤ carbohydrates ¤ protein ¤ fat ¤ minerals ¤ vitamines ¤ water

5. carbohydrates 50-60 E%, 1g = 17kJ Starch Polysaccharides Fibers 25-35 g/day 3 g/mJ Polysaccharides Can contain up to 60.000 monosaccharides Sugar Max 10 E% Monosaccharides Disaccharides Glucose Sucrose Galactose Maltose Fructos Lactose Simple sugars (sockerarter) can be directly absorded by the intestinal mucosa (tarmslemhinnan). Compound sugars must be divided before they can be absorbed We need the hormone insulin to divide saccharides. After that we either use them as energy or we store the energy as glycogen in muscles or in the liver.

6. Weshouldeat less sugar since: ¤ we get fat from eatingtoomuch ¤ the risk of getting cariesincreases ¤ sugar gives usenergybut no nutrients ¤ the level of blood sugar rises and dropsvery fast Where? Candy, soda, fruit yoghurt, cakes, marmelade… Children age 7-15 shouldn´t eat more than the following per week… 1 cinnamon role 4 cookies 2 dl ice cream  1 dl candy, 60 gram  1 small chocolate bar, 40 gram 50 gram crisps 5 dl soda or lemonade

7. Recommendations The maximum dailyintake = 10 E% 16- 20 sugar cubes

8. Contentof sugar 19,8 gram/glass 6 gram/glass 21,2 gram/glass 22 gram/glass 26,6 gram/glass • 19 gram/glass 22 gram/glass

9. Starch: Main energy sourceWhere? Potatoes, rice, pasta, root vegetables, bread and grains Fibers: Give us, most often, no energyDecrease the risk for cariesGive the food volume, we stay full for a longer period of time. The bowel movements are stimulatedReduces the risk of cancer Remember to drink a lot when you eat food containing lots of fibers since they bind fluid Where? Wholemeal (bran), root vegetables, berries

10. How much do you get? • 1 banana 100 g 1.7 g fibres • 2 breads 30g 5 g • Carrots 100 g 2.4 g • Potatoes 200 g 2.8 g • Raspberries 100 g 3.1 g

11. FAT, SHOULD GIVE US 25-35 E%, 1G FAT = 37 KJ Why? Give us energy Isolate organs and against cold Help the body absorb the fatsoluable vitamines A, D, E, K Saturated fat Unsaturated fat level of cholesterol level of cholesterol Max 10 E% (eat less!) Between 10-20 E% (eat more!) Where? Monounsaturated Polyunsaturated Meat 2 fatacids are Margarine essential Butter, cheese (have to be added with food) 3 (linolensyra) 6 (linolsyra) Fish, oil, avocado, nuts

12. Protein, shouldgiveus 10-20 E%, 1 g =17kJ Why? Giveusenergy Build and replacebodytissues Make hormones and enzymes ( areneededtokeep the processes in the bodyworking) Thereareabout 100.000 different proteins in ourbody,, when the food is digested the proteins aredividedintotheirsmallest parts – aminoacids. Thereareabout 20 aminoacidsthat the bodycanuse and connect as it wishes. 9 aminoacidsareessential and haveto be addedwith the food High-quality protein can be found in milk, fish, egg, meat, beans and lentils. I e theycontain all the essentialaminoacids. In the developingcountriestherearediseasesbecauseof a toolowintakeof protein but in the developedcountriesweeattoomuch protein instead. An averagedaycontains 93 grams of protein and a grown man needs 0.8 grams of protein/kilo bodyweight. If weeattoomuch protein it is eitherused as energy or we store it as fat.

13. Minerals • Iron, lack of iron gives you headache, tiredness and anemia. Teenagersofteneattoolittle. Found in foodmade of offal, red meat, wholemealproducts, beans and lenses. • Calcium, needed for the skeleton , nerv funftions and to • coagulateblood Lack of leads to osteoporosis. Found in milk, cheese, spinach and liver. • Phosphorus, needed for the skeleton and to digestcarbohydrates • Lack of leads to osteoporosis. Found in beef, chicken, liver, egg, milk, cheese, driedfruit and legumes.

14. Plate model Normal need Low need High need

15. Food circle Fat Milk and dairy products Meat, fish and egg Fruit and berries Vegetables Potatoes and root vegetables Bread, flour, cereals and pasta

16. Spread the meals

17. The green keyhole Helps you choose healthy products. All groceries that you should eat more from can be labelled with the green keyhole. It is supposed to helpus choose the correct alternatives. • -groceries with a low amount of fat/sugar/salt • -groceries with a high content of fibers • - better quality of fat • redy cooked food has to contain at least 80 g of vegetables and a certain amount of energy. • -meat, fish, fruit and berries, potatoes and vegetables can be labelled with the green keyhole

18. Vegetarian food • Vegan only eats plants • Lactovegetarian + dairyproducts • Lactoovovegetarian +egg and milk • Demivegetarian+fish, egg och milk

19. Test week 22 • Questions • Repeat the environmentsymbols • Studywrappings (be ableto interpret table ofenergy and nutrients)

20. Cereals a comparison

21. Cereals a comparison Pleasefillout the table Whichproductwouldyouchoose, why? Writeyouranswer on the othersideof the paper!