Nutrition and Healthy Habits
Tips For You and Your Family
We all have 8 systems in our body but we
will only focus on 3 of them for class.
A system is a group of body parts that work
Each system was designed by God to do a
All of the systems play an important part in
your growth and development.
Structural Order –
Tissues: group of cells doing the same job
Organs: group of tissues working together to
do the same job
Heart, Lungs, Brain
Systems: group of organs doing the same job
Skeletal, Muscular, Nervous, Immune, & Excretory
Circulatory System - God made it so
that blood could be carried through the body.
4. Waste - carbon dioxide
5. Heat away from organs
B. Protects body from disease
C. Made up of 3 parts
Circulatory System (cont.)
D. Blood: a liquid tissue
• Plasma makes up more than half the blood and carries
blood cells, nutrients, water, and waste.
• 3 Types of Blood Cells
• Red Blood Cells - carries oxygen
• White Blood Cells - fight infection
• break down germs
• make germ killing chemicals
• some go between body cells
• Platelets – form blood clots
• Blood travels through vessels
• Arteries: carries blood away from heart
• Capillaries: smaller arteries
• Veins: carries blood back to the heart
Respiratory System - God made it
so we could breathe.
outside air and
Trachea (air tube)
Digestive System - God made it so we could
change our food into something our cells could use.
1. mouth (chewing)
a. teeth, tongue, saliva
2. epiglottis (covers trachea)
3. esophagus-muscle that pushes food down towards the stomach
a. takes 2-3 seconds
b. bottom closes off stomach-keeps food in stomach
4. stomach-muscle walls squeeze-many fold for expansion
a. stretches to store food
b. produces fluids to help digestion, soupy paste
5. small intestine-narrow winding tube (20 ft/7 meters)
a. receives chemical from liver & pancreas
b. villi - tiny finger-shaped objects absorb food
c. leftovers go to large intestine (5 ft, 1.5 m) for disposal
Diagram of the digestive
1. Make half your grains whole.
2. Vary your veggies.
3. Focus on fruits.
4. Get your calcium-rich foods.
5. Go lean with protein.
6. Change your oil
7. Don’t sugarcoat it.
Fiber & Carbohydrates
Vitamins & Minerals, low calories
Vitamins & Minerals, Carbs, low calories
Vitamins & Minerals (Calcium)
Meat & Bean
Protein, building block for strong bones/muscles: “repair shop”
Caution: usually high in fat
Oils and Sweets (not a group)
Less is better
1. Set a good example.
2. Establish a routine.
3. Activity party.
4. Home gym.
5. Move it!
6. Give activity gifts.
7. Presidential challenge
as a family.
A Healthy You
You need to eat so you have energy to work
Eating the right food helps your body grow
and stay healthy. A variety & correct
proportions are key. Limit sweets and oils.
Daily activity helps maintain a healthy body
weight. 60 minutes-a-day is the goal.
The food ingredients your body needs to stay
alive and healthy are called nutrients.
a. Helps you grow and help you use your
b. Certain vitamins protect you from
c. Some foods with vitamins are
vegetables, whole grain breads and
cereals, nuts, fruits, and eggs
a. Helps build and repair your body
b. As you grow and need bigger muscles and
organs, proteins help to build them
c. When you scrape or cut yourself, proteins
help to repair your skin
d. Some foods with protein are meat, milk,
nuts, beans, and eggs
e. Makes your stomach feel full.
a. Helps you grow and help you use your food
b. Makes your blood healthy
c. Some important minerals are calcium,
phosphorus (helps your food get used
properly) and iron (makes your blood
d. Some food with these minerals are milk,
eggs, grains, and fish
a. Gives your body fuel for energy
b. When you eat carbohydrates, you have
enough energy to run, work and play for a
c. There are two types of carbohydrates –
starch and sugar
d. Some foods with starch are bread, cereal
e. Fruits with sugar include oranges and apples
a. Gives your body the fuel it needs for
b. The layer of fat under your skin helps
keep your body warm
c. Some foods with fat are cheese and
a. Not a food, but you can’t live without it
b. Over half of your body is made of water
c. Helps carry the other nutrients around your
d. Helps you digest food and carry waste away
e. Helps keep your body at the right
f. Almost all foods have water – especially
fruits and vegetables
Reading a Food Label
Observation skills are important
Recommended Daily Allowance (RDA)
2,000 calories/day – adults
1,500 calories/day - children
The % Daily Value
No complex figuring
A lot or a little of a particular nutrient
High # = a lot
Low # = a little
Rule of 5 or less = low in that nutrient
Easy to compare products to tell if a
serving is high/low in a particular nutrient
Figuring the Fat
Too much fat leads to serious health
Increase some cancer risks
Saturated fat & cholesterol increase risk
of coronary heart disease
Experts recommend 30% or less of
daily calories as fat
10% or less as saturated fat
Units used to measure the amount of energy
released from food
Each type of food contains different number
High in fat = high calorie food
You use up some energy stored in the food
you eat – you need calories for energy
You are always burning calories – even when
sleeping – heart, lungs
Not burning enough off = weight gain
How Many Calories Do Kids Need?
People burn calories at different rates
Too many = converted to fat
Recommended 1,600 to 2,500 per day
Active for at least 1 hour
Keeps body strong
Maintain a healthy weight
TV & video games = not many calories burned
Puberty requires more calories
Boys usually need more
Active kids need more
Food Safety At the Grocery
Refrigerated items should be put in your cart
Keep meats separate from other items.
Check the expiration date on the label.
Make sure the eggs, are clean and free from
Don’t buy fruit with broken skin (bacteria)
Food Safety At Home
Refrigeration and Freezing
Cool temperatures will help keep any
bacteria in your foods from multiplying
so refrigerated and frozen items should
be put away 1st.
Put meat in separate plastic bags so that
their juices don't get on your other
Freeze/cook raw meat within 2 days.
Preparation and Cooking
Raw Meat, Poultry, Fish, & Eggs
Wash hands before, during, & after preparing foods.
Keep raw meats and their juices away from other foods
Use separate utensils for cooking and serving raw meat.
Put cooked food on a different dish than one that was
used for holding raw meat.
Thaw meat in the refrigerator or microwave.
Cook meat so the juices run clear and is no longer pink.
Use a meat thermometer to tell whether meats are
Preparation and Cooking
Fruits and Vegetables
Scrub all fruits and vegetables with
Wash melons, before eating to avoid
carrying bacteria from the rind to the
knife to the inside of the fruit.
Remove the outer leaves of leafy
Refrigerate any leftovers ASAP.
Wash cutting boards – disinfect. Designate
one cutting board for raw meat.
Always wash your hands!
Use paper towels instead of cloth.
After preparing food, wipe your kitchen
counters with a commercial kitchen
Personal hygiene is about taking care of
yourself physically and emotionally.
Good personal hygiene can make you
less likely to become sick.
It also helps you look and feel your
Good Hygiene (cont.)
Keep your body clean; bathe daily and after physical activities.
Wash face before going to bed.
Use deodorant when possible – mornings getting dressed.
Wear clean clothes every day.
Wash hands after using the bathroom.
Use a tissue or sleeve if you cough or sneeze and wash hands
Brush and floss your teeth. At least 2 times a day. Visit a dentist
every 6 months. Visit a doctor once a year or as needed.
Wash and brush your hair. Keep it groomed and cut.
Keep nails trimmed – do not bite or chew them – bacteria
Sleep – “Repair Time”
Get plenty of sleep each night: your body needs time to re-energize.
Children ages 10 to 12 need a little over 9 hours. But it's up to parents
to judge the exact amount of rest their children need and see that
they're in bed in time for sufficient sleep.
Don't have a TV in your bedroom. It can be too easy to turn it on and
then too hard to turn it off when you really need to be sleeping.
Create a relaxing routine. Follow the same bedtime routine each night,
such as taking a warm shower, listening to music, or reading. Doing
this can get your body and mind ready for a peaceful night of sleep.
Lack of sleep (deprivation) adds up over time.
An hour less per night is like a full night without sleep by the end of
the week. This can lead to:
decreased attentiveness and short-term memory
inconsistent performance and delayed response time
Poor or bad tempers and problems in school
Healthy Habits = Feel Better
Get enough sleep
and say your prayers