Extracurricular lesson on the topic: Healthy lifestyle for schoolchildren
Thematic music plays.Presenter: Hello guys!
Today I will tell you about proper nutrition. Guys, do you know what healthy foods are? (Children answer). Are your favorite products among these products? (We listen to the children’s answers).
Guys, what should you do before eating carrots? That's right, you must first wash and peel the carrots, only after that you can eat them. Also, you should always wash your hands before eating. There is also a rule to keep in mind: you should not eat on the street at all. Why? (Children give their answers and assume that the street is dusty and dirty) Do you think ice cream can be eaten on the street? (We listen to the children's answers). Only if it is sold in packaging.
Tell me the important rules on how to eat correctly. (Children speak out). So:
before eating, wash your hands with soap;
fruits and vegetables should be washed well; eat in small pieces, chew thoroughly with your mouth closed;
do not talk or read while eating;
don't overeat! Eat in moderation.
Please look at the pyramid of proper nutrition in front of you.
(on whatman paper there is an image of a food pyramid).
It is based on bread, cereals and pasta.
They contain a lot of vegetable protein, vitamins and fiber. Rice rightfully occupies an important place in the cuisine of many peoples of the world. It can be found in soups, pilaf, pies, desserts and many other dishes that are famous all over the world. Its most important qualities are its high nutritional value and compatibility with other dish ingredients - meat, poultry, fish, seafood and vegetables. Rice is very beneficial for the human body.
The second step of the pyramid is fruits and vegetables.
They contain vitamins. The word "vitamins" comes from the Latin vita, which means "life." Already from this name it is clear that human health and longevity depend on them. After all, vitamins are involved in the absorption of all nutrients. Thanks to them, growth and restoration of cells and tissues occur. When we lack a certain vitamin, vitamin deficiency develops, which can lead to serious illnesses. On average, an adult should eat 180 kg of vegetables and fruits per year, then spring avitaminosis, i.e. Lack of vitamins in our body is not a problem for him. Let these be gifts from your garden or dacha.
Berries are a real storehouse of vitamins. What berries do you know? Raspberries, blueberries, and lingonberries contain large amounts of vitamin C. No less useful substances are found in sea buckthorn, chokeberry, red rowan, and gooseberry.
The next level of the pyramid includes meat, fish, poultry and dairy products.
Fish and meat contain protein necessary for growth. The iodine, fluorine, copper and zinc contained in it are necessary for our body. Seafood is also healthy - squid, mussels, seaweed.
At the top of the pyramid healthy eating- salt, sugar and sweets.
How little space is given to them! There should be just as little of them in our diet. Salt in large quantities is harmful. And sugar lovers should know that it spoils teeth and causes excess weight. You need to accustom yourself and your loved ones to consume these products minimally: salt - up to 6 grams per day (we sometimes use 15 grams), instead of sugar, cakes, sweets - jams and fruits.
Do you follow these rules? Well done! Guys, want to learn more about healthy eating? Then solve the riddles.
Both young and old should eat
Vegetable always (salad)
He will be slim and tall
One who drinks fruit (juice)
Know that it's not easy for a cow
Make for children (milk)
Gleb knows it well since childhood
The most important thing on the table (bread)
Don't look for candy -
Eat with fresh cabbage (cabbage soup)
Outside is winter or summer
For our main course – (cutlet)
We are waiting for lunch hour -
There will be fried (meat)
It is needed in porridge, it is also needed in soups,
There are dozens of dishes from various (cereals)
Meat, fish, cereals, fruits -
Together they are all (products)
Now let's remember how vegetables and fruits grow. I suggest you play.
Game "Tops and Roots".
If we eat underground parts of food, we need to sit down, if we eat above-ground parts, we need to stand up to our full height and stretch our arms up. (Potatoes, beans, carrots, tomatoes, beets, cucumbers, turnips, pumpkin, berries).
Presenter: Well done! And let us remember once again what food is good for us and what we cannot eat, because it is harmful to our health.
If my advice is good,
You clap your hands.
On the wrong advice
You stomp - no, no!
Constantly need to eat -
Important for health!
Fruits, vegetables, omelette,
Cottage cheese, yogurt. (Clap).
If my advice is good,
You clap your hands.
Don't bite the cabbage leaf
It's completely, completely tasteless.
Better eat chocolate
Waffles, sugar, marmalade,
Is this the right advice?
(No no no!)
You brushed your teeth and go to bed.
Grab a bun
Sweets for bed.
Is this the right advice?
(No no no!)
Presenter: Well, well done guys! You eat right and stay healthy for a long time. But here are the Golden Rules of Nutrition, remember them and you will always be healthy.
RULES OF RATIONAL NUTRITION:
1. Never overeat.
2. Chew food thoroughly.
3. Do not eat very hot food.
4. Do not abuse sweets, fatty, salty and spicy foods.
5. Eat more greens, vegetables, fruits
6. Have dinner 2 hours before bedtime.
7. Eat freshly prepared food at the same time.
Presenter: Today we only talked about one part healthy image life - proper nutrition. And I want to tell you that each of you can be healthy. You just need to really want it. You are our future, so taking care of your health needs to start now. After all, when a person is healthy, he is cheerful and cheerful, his eyes glow, and his face radiates a smile. I wish you to always be healthy! Goodbye!
Madina Sharipova
Conversation about healthy eating
Conversation"Vitamins for health» .
Target: to make children want to take care of their own health.
Tasks:
Educational: teach children to distinguish vitamin-containing foods; explain to children how vitamins affect the human body, their benefits and the importance of vitamins for human health; help children understand that health depends on the right nutrition– food should not only be tasty, but also healthy;
Developmental: develop attention, thinking, imagination, active and passive vocabulary;
Educational: to instill in children a desire to take care of their own health.
Preliminary work: talking with children about their health.
Material: colored pencils, worksheets, sheets of drawing paper.
Progress of the lesson:
Guys, we received a letter from Dunno, listen to what he writes to us.
“Hello guys, my name is Dunno. I had a problem, I got sick. They say that in order not to get sick, you need to do the right things eat. I tried, I ate everything delicious: cakes, sweets, drank Pepsi Cola. But unfortunately, I'm getting worse and worse. Guys, please help me figure out what I need to eat so as not to get sick.”
Guys, let's try to help Dunno.
Yes, vitamins have different effects on human health. For example, vitamin A is very important for vision. Vitamin B promotes good heart function, and vitamin D makes our legs and arms strong; it is contained in fish oil and is not susceptible to colds. If you still have a cold, then with its help you can get better faster.
Listen to what poem I know about vitamins.
I never lose heart
And a smile on your face
Because I accept
Vitamins A, B, C.
What do you think will happen to a person if eat only sweets? (children's answers)
You need to know that the human body needs different foods. Raw vegetables and fruits: those who constantly use them, as a rule, have a good, cheerful mood, smooth skin, and an elegant figure.
But candies, chocolate, ice cream, especially in large quantities, are very harmful to health.
Of course, you shouldn’t completely give up sweets. However, it is necessary to eat a variety of foods in order to be strong, healthy and growing quickly.
Listen to a poem about the benefits of vitamins.
Vitamin A
Remember the simple truth -
Only the one who sees better
Who chews raw carrots
Or drinks carrot juice.
Vitamin B
It's very important to start early
Eat oatmeal at breakfast.
Black bread is good for us
And not just in the morning.
Vitamin D
Fish oil is the healthiest
Even if it’s nasty you have to drink it
He will save you from illnesses
Without diseases, life is better!
Vitamin C
For colds and sore throats
Oranges help
But it's better to eat lemon
Although it is very sour.
You try - how to solve it is not tricky problem:
What is healthier to chew – turnip or gum?
Guys, what do you think is more useful? After eating, many people try to chew gum in order to clean their teeth, and in the old days they chewed turnips; it is very healthy and cleanses teeth well.
After listening to these verses, we can say which foods contain vitamins A, B, C, D.
Vitamin A is found in foods nutrition: beets, melon, carrots, garlic, cabbage, parsley, peaches, spinach, pumpkin, turnips, celery.
Vitamin B - rice, raisins, fish, eggs, cheese, yogurt, nuts, bananas, peas, liver, bread, mushrooms, cottage cheese, salad. In animal products - lamb, beef, crabs, shellfish.
Vitamin C – black currants, rose hips, oranges, lemons, onions, parsley.
Vitamin D – fish oil, liver, cod, beef liver, butter.
Physical education minute "Glutton"
One pot-bellied big guy(circular movement with both hands around the stomach)
Ate a dozen rolls on an empty stomach (put all fingers in front of you)
He washed down the rolls with milk (use your fingers to represent an imaginary glass and then drink from it)
Ate the chicken in one piece (spread the fingers of one hand wide, palm up, bring an imaginary piece to your mouth)
Then he roasted the lamb (show index fingers horns)
And sent it into the belly of the poor man (pat belly)
Bloated big guy like a ball(draw a large circle in the air)
The glutton had a blow here (lightly hit the forehead with your palm).
Guys, we now know which products are healthy and which are harmful, which products contain vitamin A, B, C, D. I suggest you draw healthy foods for Dunno so that he knows what to eat in order not to get sick.
Children draw food.
Bottom line: Guys, what healthy products have you learned? (children's answers). Now Dunno will eat only what is healthy and will not get sick; we will put the drawings in an envelope, sign it and send it. I wish you that your health was always good.
Publications on the topic:
Conversation with middle school children about a healthy lifestyle The conversation “OUR FAITHFUL FRIENDS” (middle group) was conducted by an instructor in physical culture Abramova T. N. Goal: to form an understanding of the need.
Good afternoon, dear colleagues! I want to show you how I prepared to participate in the regional competition “Talk about proper nutrition.” Condition.
The human need for food and nourishment is the most important and necessary human need. Caring for human health must begin.
Notes on the program: “Talk about proper nutrition” in the preparatory group. "Where the vitamins live." Notes on the program: “Talk about proper nutrition” in preparatory group. "Where the vitamins live." Objectives: To introduce the meaning.
Summary of the holiday according to the program “Talk about proper nutrition” Meeting in a cafe” Summary of the holiday according to the program “Talk about proper nutrition” Meeting in a cafe” Goal: To develop children’s knowledge about proper nutrition, how.
Summary of a lesson on healthy eating “Cooking Duel” Goal: To develop healthy eating skills in children. The main task: ensuring the health of children. Equipment, design, etc.
Conversation “On the role of nutrition in schoolchildren’s daily routine”
Form:thematic conversation with students with elements of role-playing dialogue.
Target: demonstrating to students the importance of their physical and mental health.
Tasks:
1. Educational:Foster a culture of preserving and improving one’s own health, a negative attitude towards harmful products nutrition, willingness to communicate, cultivate a culture of communication and behavior.
2. Developmental: Form the habit of eating right and following a diet. Develop skills in choosing the right foods and creating a daily diet
3. Educational:Introduce children to the principles of healthy eating based on modern research materials. Increase student activity in class. Work on conscious assimilation of the material
Equipment: colored chalk for decorating the board - drawing up a pyramid of proper nutrition.
Board design:During the lesson, a healthy eating pyramid is built on the board.
Plan:
1. Organizational moment. Greetings.
2 . Conversation about health. Topic message
3. Test “Are you eating right?”Conversation about healthy and unhealthy foods. Presentation of a healthy eating plan using the example of the “Healthy Eating Pyramid”. Development of a proper nutrition regimen and menu.
4. Conclusion
Classroom teacher:
Before we start our conversation, I will ask you a few questions and you will answerat them, raising his hand. Do you like to get sick? Why?
So it's better to be healthy. Tell me, please, what is health in general? How do you understand it and why do we need health?
How many of you consider yourself healthy? Why? How can we even determine whether we are healthy or not? What can we call health indicators? Appearance, well-being, mood. Guys, what does our health depend on?
From the environment, lifestyle, work and rest patterns, sports, and what we eat and how we eat.
We will devote our conversation today to the most important factor influencing our health - proper nutrition.
Do you think you are eating right? By what principle do you choose what to eat? Do you know which foods are healthy and which are harmful? What would you prefer for breakfast - a hamburger and Coca-Cola or oatmeal and fruit juice? For lunch - cabbage soup with beef and compote or fries with pork with sauce and black coffee? For an afternoon snack - cottage cheese, banana and fermented baked milk or grilled chicken and chips with Fanta? For dinner - fish with vegetable salad and tea or instant noodles with semi-finished meat, Snickers and a tea drink?
Fans of chips, crackers, ketchups, mayonnaise, carbonated drinks, hot dogs, hamburgers, and French fries that contain emulsifiers, sweeteners, carcinogens, spicy seasonings, preservatives, stabilizers, and chemical food additives should know that fast food, with beautiful name“Fast Food” is not just harmful to our body, but simply very dangerous and poses a serious threat to our health. Despite the dubious advantages of fast food - speed of preparation and its special taste - it has a number of undoubted and very serious disadvantages. Our stomach and intestines are not accustomed to such foods, fatty and heavy. It does not contain any useful substances, it is very fatty, and contains many calories. It is much easier and healthier for our body to eat what our ancestors ate for centuries - porridge from various cereals, first courses for lunch and a lot of their own vegetables and fruits.
Frequent consumption of fast food is fraught with heart disease, allergies, obesity, diabetes, stomach and liver disorders, diseases such as gastritis, pancreatitis, ulcers and cancer of the stomach and intestines.
It’s not for nothing that most of the US population suffers from obesity, because fast food has long been a part of them Everyday life and so much so that it is already considered a complete meal, just like home-cooked food.
So, guys, not only your health, but also appearance directly depends on what, in what quantities and how you eat.
How should we eat to be healthy?
There is only one answer to this question - healthy eating, the surest way to be healthy.
TEST “Are you eating right?”
Food should be varied, and, of course, age, traditions and place of residence must be taken into account. In general, these recommendations boil down to the following pyramid.
It is based on bread, cereals and pasta.
At the dawn of our civilization, bread and grains were one of the main human foods. Preference is given to types of bread made from wholemeal flour (rye bread, bran bread). They contain a lot of vegetable protein, vitamins and fiber, which helps eliminate cholesterol and cleanse the intestines. The daily diet of both adults and children should include porridge at least once a day: oatmeal, buckwheat, rice, millet. All these products contain coarse fiber, which is simply necessary for our intestines.
The second step of the pyramid is fruits and vegetables.
On average, an adult should eat 180 kg of vegetables and fruits per year, then he will not be afraid of spring vitamin deficiencies. But according to statistics, Russians eat about 85 kg per year. There should be at least 600 grams of live plant food on our table per day.
Berries, fruits and vegetables- a real storehouse of vitamins.
The next level of the pyramid includes meat, fish, poultry and dairy products.
We are accustomed to consider this set as the main and main one. But meat is animal protein. It takes 6-8 hours to digest, that is, 7-9 times more energy than carbohydrates. Meat does not contain vitamins and enzymes (digestion accelerators), so our body uses enzymes and vitamins from its reserves to break it down, practically weakening itself. This is what explains the feeling of drowsiness after eating a lot of meat dishes. The kidneys, liver, heart and lungs work hard to digest what you eat. We must try to control the amount of food before meat dish chew a salad or vinaigrette of raw vegetables and herbs. Regular consumption of meat strains metabolic processes in the body, which leads to premature aging. It is rational to consume meat 2-3 times a week in the amount of 100-150 grams per day.
Frankfurters, frankfurters, sausages and other semi-finished meat products include various artificial food additives, preservatives, fillers and are therefore unlikely to be beneficial.
Another thing is fish. It also contains protein, but, unlike meat, fish is digested faster. It contains fatty acids and various minerals - iodine, fluorine, copper and zinc, which increase the body's resistance to infections, improves twilight vision, and regulates the exchange of phosphorus and calcium. Seafood is also healthy - squid, mussels, seaweed.
Milk is ideal for a growing body. It is a balanced product, providing the child’s body with almost everything necessary. And kefir and yoghurt also contain beneficial bifidobacteria that form human immunity.
At the top of the healthy eating pyramid are salt, sugar and sweets.
How little space is given to them. There should be just as little of them in our diet. Indeed, excessive salt consumption leads to hypertension, obesity, atherosclerosis and kidney disease. Sugar lovers get metabolic disorders, diabetes, obesity, migraines and tooth decay. You need to accustom yourself and your loved ones to consume these products minimally: salt - up to 6 grams per day (we sometimes use 15 grams), instead of sugar, cakes, sweets - jams and fruits.
The body of a teenager especially needs proper balanced nutrition, since it is rapidly growing, developing, and all body systems continue to form. This is why it is very important to monitor what you eat and whether you adhere to your diet throughout the day.
Now let’s create an approximate daily diet in accordance with the proposed scheme. Divide into groups and in three minutes create your menu for one day, and then we will see what we got, justify your choice.
Please tell me what conclusions did you draw from today's class? What food should you prefer? How should you eat?
Rational nutrition is nutrition that ensures growth, normal development and vital activity of a person, helping to improve his health and prevent diseases.
Balanced nutrition involves:
1. Energy balance
2. Balanced diet
3. Compliance with diet
First principle: energy balance
The energy value of the daily diet should correspond to the energy expenditure of the body.
The body's energy consumption depends on gender (in women they are lower on average by 10%), age (in older people they are lower on average by 7% in each decade), physical activity, and profession. For example, for people engaged in mental work, energy consumption is 2000 - 2600 kcal, and for athletes or people involved in heavy physical labor, up to 4000 - 5000 kcal per day.
Second principle: balanced nutrition
According to the principle of balanced nutrition, the provision of essential nutrients implies the supply of proteins, fats, and carbohydrates in the body in a strict ratio.
Proteins are the main building material of the body, a source of synthesis of hormones, enzymes, vitamins, and antibodies. Proteins should provide 10 - 15% of daily calories, while the proportion of animal and plant proteins should be the same. The optimal amount of protein should be 1 g per 1 kg of weight.
Fats have not only energy, but also plastic value due to the content of fat-soluble vitamins, fatty acids, and phospholipids. The optimal amount of fat consumption is 15 - 30% of calories. A favorable ratio of vegetable and animal fats is considered to be one that provides 7-10% of calories from saturated, 10-15% monounsaturated and 3-7% polyunsaturated fatty acids.
Carbohydrates are the main fuel material for the body's functioning. Carbohydrates should provide 55 - 75% of daily calories, the main share of which is complex carbohydrates (starchy and non-starchy) and only 5 - 10% - simple carbohydrates (sugars).
Fiber is one of the indigestible carbohydrates. Despite the fact that fiber is practically not absorbed in the intestines, normal digestion is impossible without it. Dietary fiber is found in most types of wholemeal bread, cereals, potatoes, legumes, nuts, vegetables and fruits.
Minerals and vitamins are important for proper metabolism and the functioning of the body.
A balanced diet implies that proteins provide 10 - 15%, fats 15 - 30%, carbohydrates 55 - 75% of daily calories.
Third principle: diet
Meals should be fractional (3 - 4 times a day), regular (at the same time) and uniform, the last meal should be no later than 2 - 3 hours before bedtime.
Health
In the subsection
Proper and healthy nutrition
Today the topic of our conversation is rational and healthy nutrition.
Nutritionist Vladimir Sergeevich Ugolek answers questions
Alexander Mikhailovich, what kind of problem is this - rational nutrition, what is its essence?
The problem of rational nutrition is so important that it is included in one of the ten global problems of our time put forward by the UN to humanity. What is nutrition? This is the body's supply of energy, plastic substances, proteins, fats, carbohydrates, biologically active substances, enzymes and hormones. After all, it is known that the key to human life is the constant conservation of energy. How much energy he expended, the same amount must be received in food, that is, there must be a connection between nutrition and metabolism. This principle allows us to develop standards for human food needs. The norms are the criteria for rational nutrition.
What standards exist for human food consumption?
Scientists have established: on average, per person per day, there is enough food containing 2,800 kilocalories. It should contain approximately 85 grams of protein. After analyzing the results of actual nutrition, the limit for fat was set at 33 percent. The need for carbohydrates in the new standards is somewhat reduced and justified. Carbohydrates that enter the body have mainly two sources: sugar and starch. Sugar is usually overused. And this gradually leads to diabetes. But to say exactly how much is needed now to the human body sugar, scientists have not yet undertaken to clarify the upper limit of its consumption and exclude the diabetes factor. This is the task of the coming years. Important role In the new standards, vitamins are allocated. Research shows that in highly developed countries, hypovitaminosis has become widespread. The reasons for this again lie in violation of the rules of rational nutrition. The main vitamins needed by the body - B, A and D - should be in food at any time of the year. But you can’t get carried away with them, everything is good in moderation. Scientists have found that the body needs three more vitamins: folacin (folic acid), B12 and E. Minerals are of great importance. The fact that calcium, phosphorus, magnesium, and iron are needed by the human body was known before. But it turns out that elements such as zinc and cobalt are no less needed. Their excess, as well as their deficiency, is equally harmful.
How pressing is the problem of obesity?
The spread of the disease of overnutrition in highly developed countries is a peculiar paradox of our time. Prevention and treatment of obesity is becoming a social problem. And an analysis of the nutrition of people in different geographical regions of our country confirms the presence of an imbalance in energy consumption and nutrition. This is the main condition for obesity. On the one hand, the calorie content of the food we eat increases, and on the other, our lifestyle becomes increasingly sedentary. There is a discrepancy between energy income and energy consumption. Dietary disorders often occur. The bulk of food is taken in the evening hours. Obesity is a disease of improper metabolism. It contributes to premature aging of the body, sharply reduces performance, develops heart failure, not to mention the fact that it spoils a person’s appearance. Obesity has one feature that distinguishes it from other diseases. As a rule, overweight people do not consider themselves sick and do not go to the doctor. But obesity is a disease, and a curable one at that. Firstly, with the help of a balanced diet, the use of low-calorie diets, and, secondly, prolonged exercise and gymnastic exercises are necessary.
But there is a feeling of hunger, an appetite that makes a person eat as much as he wants. Is it possible to control it at will?
Everyone knows the feeling of hunger. This is a signal that the body needs to receive a new portion of food. In the cerebral cortex there is a so-called food center, which is excited by impulses coming from the body. There is no doubt that the feeling of hunger is a feeling inherited from our distant ancestors. They fought for food and, having won, consumed it in large quantities, their appetite was increased. It is possible that it is enshrined in the offspring.
continuation…
Conducted by Elena Druzhinina
Proper nutrition provides for high variety as one of the main and mandatory conditions for rationality(K.S. Petrovsky)
Target: To study the basics of hygienic food regulation for different groups of the population. Learn to evaluate a particular person’s diet and make recommendations for its optimization.
Basic hygienic requirements for balanced nutrition.
Characteristics and importance for public health of the main components of food (proteins, fats and carbohydrates, minerals, vitamins).
Principles for developing physiological nutrition standards for the population.
Eating disorders, related diseases and their prevention.
Laboratory work “Hygienic assessment of the diet.”
Rational nutrition called physiologically complete nutrition, ensuring the constancy of the internal environment of the body (homeostasis) and high level life activity. Basic requirements for the diet: a) energy adequacy of nutrition, i.e. correspondence of food calorie content to the body’s energy expenditure; b) adequacy of nutrition to the plastic functions of the body: the content of all necessary nutrients, minerals and vitamins in quantities and ratios that are most beneficial for the body (nutrition balance); c) maximum correspondence of the chemical structure of food to the enzyme digestive systems; d) proper diet; bioticity of nutrition, i.e. harmless to the body.
1. Diseases of starvation and general malnutrition (dystrophy, cachexia).
2. Diseases of partial nutritional deficiency: a) protein-energy deficiency (alimentary dwarfism, nutritional marasmus, anemia, kwashiorkor, cirrhosis of the liver); b) vitamin deficiency (scurvy, xerophthalmia, beriberi, rickets and others; c) mineral deficiency (endemic goiter, dental capitis, rickets, osteoporosis).
3. Diseases of excess nutrition (obesity, gout, atherosclerosis, diabetes, hypervitaminosis).
4. Food intolerance (allergies, fermentopathy) and incorrect food combinations (milk with herring or cucumbers).
5. Diseases of improper diet (gastritis, peptic ulcer of the stomach and duodenum, obesity, atherosclerosis).
7. Food poisoning.
Energy costs of a person consist of basal metabolism, energy associated with the intake, digestion and assimilation of food (“specific dynamic action of food” SDDP) and energy spent on various types of activities. Basic metabolism depends on a person’s body weight (on average for men 70 kg, for women 60 kg) and the intensity of metabolic processes, amounting to approximately 1400-1700 kcal. SDDP makes up 10-15% of the basal metabolism. Estimated energy consumption at different types activities are presented in table. 1.
Table 1. Estimated energy consumption for some types
Kind of activity
Energy consumption,
kcal/minkg
Kind of activity
Energy consumption,
kcal/minkg
Running 180 m/min
Working in the laboratory
Conversation standing, sitting
Textile worker's work
House cleaning
Miner's work
Laundry
Speech, report
Floor cleaning
Surgeon's work
Dressing, undressing
Computer work
Riding the bus
Gymnastics
Skiing
Swimming
Eating
Car repair
An important aspect of rational nutrition is the distribution of daily caloric intake among meals (diet regimen). The most favorable for adults is three meals a day (30-35% breakfast, 45-50% lunch, 25% dinner) or four meals a day (20-25% first breakfast, 10-15% second breakfast, 35-40% lunch and 25% dinner) and for children - four to five meals a day. Children in nurseries preschool institutions They receive four meals a day, but instead of the second breakfast, they have an afternoon snack between lunch and dinner.
The optimal ratio of basic nutrients in the diet of a healthy person is: “proteins: fats: carbohydrates” = 1:1:4.
Protein food – the most important component of food, performing a predominantly plastic function - the construction of all cells and tissues of the body, the synthesis of antibodies and enzymes. The biological value of proteins is determined by the optimal ratio of essential amino acids in them (40 mg of isoleucine, 70 mg of leucine, 55 mg of lysine, 35 mg of sulfur-containing amino acids, 60 mg of aromatic amino acids, 10 mg of tryptophan, 40 mg of threonine, 50 mg of valine per 1 g of protein), which is observed in proteins of animal origin. Animal proteins should make up at least 55% of the total amount of protein consumed per day.
Table 2. Optimal level and content of the most important amino acids in foods of animal origin
|
Amino acid |
Optimal level (FAO/WHO) |
|||||
|
Tryptophan |
||||||
|
Isoleucine |
||||||
|
Methionine + cystine |
||||||
|
Phenylalanine + tyrosine |
Food fats provide the body with energy (caloric coefficient of 1 g of fat = 9.3), perform a plastic function in the synthesis of lipid structures (nervous tissue, cell membranes, prostaglandins), act as food solvents of fat-soluble vitamins and serve as a source of essential (irreplaceable) polyunsaturated fatty acids. The biological value of fats is determined by the optimal ratio various types fatty acids.
Table 3. Content of PUFAs in dietary fats and the amount of fat that satisfies the daily requirement for PUFAs
|
Amount of fat, g |
||||
|
Linoleic |
Linolenic |
Arachidonic |
||
|
Animal fats |
||||
|
Butter |
||||
|
Beef fat |
||||
|
Pork lard |
||||
|
Goose fat |
||||
|
Chicken fat |
||||
|
Cod liver oil |
||||
|
Vegetable oils |
||||
|
Sunflower |
||||
|
Corn |
||||
|
Cotton |
||||
|
Olive |
||||
EFAs (palmitic, stearic) are used by the body as energy sources. MUFA (oleic acid) and PUFA (linoleic, linolenic, arachidonic acids), called vitamin F, belong to biological active substances. PUFAs (especially arachidonic acid) in the phospholipids of cell membranes ensure their fluidity and elasticity; participate in the metabolism of B vitamins pyridoxine and thiamine; increase the elasticity and firmness of the walls. PUFAs are one of the main components of the lipotropic amino acid lecithin and stimulate the oxidation of cholesterol, which helps remove excess amounts from the body and prevent atherosclerosis. Vitamin F deficiency causes dry skin, striated and brittle nails, and hair loss; the development of phrenoderm is possible. Since PUFAs are present in fats of liquid consistency (mainly of plant origin), the content of vegetable fats in the diet of an adult should be at least 30% of the total amount of fats.
Carbohydrates food provide the body with energy. Digestible carbohydrates: glucose, fructose, sucrose, lactose, maltose, as well as starch, dextrins and glycogen; indigestible - cellulose, hemicellulose, pectins and pentosans, lignin, resins, etc. The latter are represented by dietary fibers that regulate the composition of intestinal microflora, intestinal motility, absorption and excretion of excess steroids, cholesterol, toxins, etc. Depending on the amount of dietary fiber, food products are divided into “protected” (more than 0.4% fiber) and “refined” (less than 0.4% fiber).
Physiological nutritional standards for the adult working population determined by a person’s gender, age and professional affiliation (Table 4.5):
1st group – workers predominantly in mental labor;
2nd group – workers engaged in light physical labor;
3rd group - workers engaged in moderate labor;
4th group - workers engaged in heavy physical labor;
Group 5 – workers of particularly heavy physical labor.
Table 4. Energy, protein, fat and carbohydrate requirements of adult working men (per day)
|
Labor intensity groups |
Age, years |
Energy, kcal |
Carbohydrates, g |
|||
|
incl. animals |
||||||
Daily diet for pregnant women women (5-9 months) exceeds the standards of the corresponding age and professional group by 350 kcal, 30 g of proteins (20 g of animal protein), 12 g of fat, 30 g of carbohydrates; diet of nursing mothers infants under 1 month of age. – exceeds the norm by 500 kcal, 40 (26) g of proteins, 15 g of fat and 40 g of carbohydrates; nursing infants aged 7-12 months. – 450 kcal, 30 (20) g protein, 15 g fat and 30 g carbohydrates.
Table 5. Energy, protein, fat and carbohydrate requirements of adult working women (per day)
|
Labor intensity group |
Age, years |
Energy, kcal |
Carbohydrates, g |
|||
|
animals |
||||||
Daily diet for children determined by their age, and adolescents - by age and gender (Table 6).
Table 6. Energy needs of children and adolescents
Rational nutrition is a balanced diet, compiled taking into account gender, age, health status, lifestyle, the nature of work and professional activity of a person, and the climatic conditions of his residence. A properly formulated diet increases the body’s ability to resist negative environmental factors, promotes health, active longevity, resistance to fatigue and high performance. What are the basic principles of rational nutrition? What is needed to organize a balanced diet?
Food is the main source of energy for humans. With food, a person receives essential macro- and microelements, vitamins and acids that are not synthesized by the body. Food is necessary for the body to maintain vital processes, growth and development. The course of many processes in the human body depends on the nature and diet. Proper replenishment of proteins, fats, carbohydrates, vitamins helps slow down the aging process, increases the body's resistance to non-infectious diseases and the ability to self-heal. The body also needs micronutrients, biologically active compounds that promote the production of enzymes that normalize metabolism.
No more than 10% of the population adheres to balanced nutrition standards. Recommendations for rational consumption standards food products represent the average amounts of nutrients needed by a person. Compliance with the norms of rational nutrition helps to improve health, prevent diseases, and conditions caused by excess or deficiency of nutrients. The balance of nutrients in food contributes to the normal course of physiological and biochemical processes in the human body.
It is almost impossible to develop static standards in the constantly changing rhythm of life and the environment. The latest standards of rational nutrition are set out in Order of the Ministry of Health and Social Development of the Russian Federation No. 593 dated August 2, 2010. Rational human nutrition in accordance with these standards should include:
- Micronutrient-enriched bakery and pasta products;
- Vegetables, potatoes, melons;
- Meat, fish, fish products, poultry;
- Milk, dairy products (kefir, cottage cheese, butter, sour cream, cheese);
- Sugar;
- Eggs;
- Vegetable oils;
- Salt.
Not all products from the listed series are healthy. To obtain maximum benefits and maintain a balanced diet, you should give preference to low-fat foods, exclude processed foods, as well as foods susceptible to various types thermal and chemical treatment(smoked meats, canned food, sausages). Preference should be given to fresh products, avoiding shelf-stable products.
This list also does not contain quantitative product standards, since these parameters are determined by individual human factors.
Rational nutrition is a special approach to organizing nutrition and its regimen, which is part of a person’s healthy lifestyle. Rational nutrition contributes to the normalization of digestive processes, the absorption of nutrients, the natural secretion of waste products of the body, getting rid of extra pounds, and, therefore, adherence to the basics of rational nutrition contributes to the body’s resistance to the development of diseases, the prerequisites for which are metabolic disorders, excess weight, irregular nutrition, low quality products, energy imbalance.
Basic principles of rational nutrition:
- Energy balance is the correspondence of the energy supplied with food to the amount of energy expended by the body in the process of life. The main source of energy for the body is the food consumed. The body spends energy to maintain body temperature, the functioning of internal organs, metabolic processes, and muscle activity. If there is insufficient energy intake from food, the body switches to internal sources of nutrition - fatty tissue, muscle tissue, which with prolonged energy deficiency will inevitably lead to exhaustion of the body. With a constant excess of nutrients, the body stores fatty tissue as alternative sources of nutrition;
- The balance of nutrients needed by the body for normal functioning. According to the basics of rational nutrition, the optimal ratio of proteins, fats and carbohydrates is 1:1:4 for the adult population with low labor intensity and 1:1:5 with high labor intensity. The energy value of the diet of an adult living in a temperate climate and not involved in hard work should be distributed in the sequence of 13% protein foods, 33% fat-containing foods, and 54% carbohydrates;
- Compliance with the diet is one of the basic principles of rational nutrition. The diet covers the time of food intake, its quantity, and the intervals between meals. Rational nutrition involves four meals a day, which helps to sufficiently saturate the body and suppress the feeling of hunger, no snacks between main meals, certain intervals between breakfast and lunch, lunch and dinner. This contributes to the development of conditioned reflex reactions that prepare the body for food intake.
To properly organize a balanced diet, it is necessary to take into account all individual factors that also determine a person’s capabilities (social status, financial situation, work schedule).
Proper organization of balanced nutrition is one of the leading principles, among which are the duration of meals, which should be approximately 30 minutes, and the correct distribution of the energy value of the diet throughout the day. Rational nutrition is based on the 25:50:25 principle, which determines the caloric content of the diet for breakfast, lunch and dinner. In the morning, preference should be given to slow-acting carbohydrates and proteins; at lunch, the body should receive the maximum amount of nutrients, while dinner should consist of low-calorie foods.
The principles of rational nutrition suggest consuming a balanced diet daily, depending on the needs of the body, taking into account individual factors. If you follow a balanced diet, the menu should include:
- Cereals;
- Whole wheat bread;
- Lean meats, eggs;
- Low-fat fermented milk products;
- Fresh fruits and vegetables.
Also, with a balanced diet, the menu should exclude such types of thermal and chemical processing as frying, smoking, canning, since a balanced diet offers “healthy” alternatives to these products.
Prepared by Saturday Irina Vasilievna
Class hour\"Secrets of healthy eating"
Target:
creating a healthy lifestyle through proper nutrition
Tasks:
- formation of knowledge about diet, rational and varied nutrition, food additives used for food production;
- development of skills for making independent decisions, initiative and activity necessary for independent living;
- nurturing a responsible and careful attitude of students towards their health (forming students’ understanding of the need to monitor the quality of food consumed), independence, and a sense of empathy.
Education methods:
Verbal (conversation, explanation); visual (demonstration of presentations, tables, food packaging); practical (working with handouts); problematic (posing problematic questions);
Forms of work:
Frontal, individual, mutual control.
Progress of the lesson
1. Organizational moment.
Hello! When meeting, people usually say this good word, wishing each other health. So I’m turning to you - hello (wishing you good health), dear guys and guests.
A person needs to eat
To stand up and to sit down,
To jump, tumble,
Sing songs, make friends, laugh,
To grow and develop
And at the same time not get sick
You need to eat right
From a very young age to be able to.
Today we will talk about how to eat properly, whether all the food we eat is healthy, and what foods we should give preference to in order to maintain our health for many years.
So, the topic of our lesson "Secrets of healthy eating"
2. Introduction to the topic
People say: “Everything is great for a healthy person!” Why?
A healthy person is beautiful and pleasant to talk to, easily overcomes difficulties, knows how to truly work and relax, and a non-healthy person finds everything a burden.
Once upon a time, the ancient Greek philosopher Socrates gave humanity advice :
“Eat to live, not live to eat.” (3 slide)
No one has yet challenged Socrates, but few people follow his advice. After all, food is a pleasure: after a good meal, the brain produces endorphins - special substances that bring a feeling of peace and improve mood. To protect your health, so that the pursuit of endorphins does not cause harm, there is a diet. (let's remember with you what this means?)
answer: reception required quantity food at a certain time.
3. Conversation about diet
Right The basis of the diet- eating at the same time. How many times do you eat? Let's create an individual diet.
Table 1. Schoolchildren's diet
|
Time |
Eating |
Products |
|
7.30 |
Breakfast |
Milk porridge, tea, bread and butter, fruit |
|
11-00 |
lunch |
Yogurt, fruit |
|
14-30 |
dinner |
Borscht, soup, mashed potatoes with meat, compote, bread, salad, fish |
|
16-00 |
afternoon tea |
Fruits, kefir, cookies |
|
19-00 |
dinner |
Casserole, cocoa, bread, butter |
Let's start with breakfast: schoolchildren have the most productive period from 9 to 11 a.m., so you simply need a full breakfast.
-Breakfast you can start with fruits. They are well absorbed on an empty stomach, digested in 15 minutes and stimulate the intestines. A person should start his day well-fed: “feed” your stomach with warm food and see: your head will think better.
Around 11 o'clock would be a good idea lunch(school breakfast): fruits, sandwiches, tea. But you need to eat all this not dry, but sitting at the table and always washing it down with a drink.
-Dinner must also be complete: hot dishes, main courses, tea. Half of the food consumed should be vegetables. Always eat a little dessert - you will be completely full.
And why should you eat hot soup once a day? (Liquid hot food is a feast for the stomach, because regular overload of the stomach with heavy dry food will cause premature diseases of the gastrointestinal tract).
And here dinner you really should be lightened Low-fat dairy products, vegetables, fruits, cereals - the most suitable menu is 2-3 hours before bedtime.
Yes, four or five meals a day suit our body best. Only with this routine is a reflex developed to release gastric juice at a certain time, which contributes to better digestion of food and its absorption.
So guys, we have discovered the first secret of healthy eating. What is this secret? - diet
Okay, remember it.
4. Conversation about healthy eating
- What should the food be like? (Delicious, varied)
- Why? (Different foods contain different nutrients and vitamins.) Only food rich in vitamins and nutrients can be called healthy
What are vitamins? Let's think together?
Vitamins are substances necessary for the human body. Where are they kept? (in food products). Without vitamins, what happens to a person? (the person is sick).
Vitamins- these are substances found in vegetables and fruits; they are beneficial for the human body. The word “vitamin” was coined by the American biochemist Casimir Funk. He discovered that the substance (“amine”) contained in the shell of the rice grain is vital. Combining the Latin word vita (“life”) with “amine”, the word “vitamin” was obtained. Children need to eat 500-600 g of vegetables and fruits per day.
Vitamin A: If you want to grow well, see well and have strong teeth, you need i-vitamin A! Vitamin A - found in carrots, tomatoes, fish.
Vitamin B: If you want to be strong, have a good appetite and don’t want to get upset and cry over trifles, you need me - vitamin B! You can find me in rice, peas, beans, bread, yogurt, cheese.
Vitamin C: If you want to catch colds less often, be cheerful, and recover faster, you need me - Vitamin C! You will find me in black and red currants, rose hips, lemon, onions, kiwi, bell pepper, cabbage, cherry.
Vitamin D: It saves teeth. Without it, they become soft and fragile. It can be found in milk, fish, cottage cheese. By sunbathing in the sun, we also get vitamin D.
There are as many as 20 vitamins, all different. It is mainly contained in vegetables and fruits, but you and I live in climatic conditions where vegetables and fruits do not grow in winter. And we need vitamins all year round. How to get out of this situation?
Answer: !! Take vitamins sold in pharmacies.
But remember! That such vitamins must be taken strictly following the instructions.
Tell me, what else besides vitamins is included in food?
Answers: (fats, proteins, carbohydrates and minerals)
Fats- This is the main source of energy in the body. They are part of cells and membranes. Fats are essential for every person and help resist disease. Fats protect the body from hypothermia. Fats can be animal or vegetable. They are found in milk, meat, nuts, butter, etc. (slide)
Squirrels- this is the main one construction material our body, necessary for the growth and maintenance of the most important organs and tissues. The main sources of protein in human nutrition are meat, milk, eggs, fish, as well as beans, nuts, grains and some vegetables.
Carbohydrates, - like fats, they serve as an important source of energy in the body. They ensure the functioning of the heart, muscles and, of course, the brain. Replenishment of the brain's supply of nutrients occurs due to the intake glucose. (this can be fruit or specially prepared carbohydrate drinks, tea, coffee, various buns, cookies, sweets, milk, etc.).
Minerals. In addition to vitamins, a person receives minerals from food: potassium, sodium, chlorine, magnesium, iron, calcium, phosphorus, zinc, copper, chromium, iodine and many others. Minerals are part of its cells and tissues, ensuring their growth, accelerating metabolic processes, and performing many other functions.
Today it has been established that at least 10 metals are necessary for living beings. These are iron, copper, magnesium, cobalt, zinc, manganese, molybdenum, sodium, potassium, calcium. They are called the metals of life. A person can obtain these substances by eating raw plant foods.
So, the diet should be balanced in proteins, fats, carbohydrates, vitamins and minerals. Otherwise - obesity, impaired development of the brain, bones, muscles, and other organs, impaired immunity, and learning difficulties.
So guys, we have discovered the second secret of healthy eating. Name it. (children's answers - food should be rich in vitamins and nutrients, i.e. varied)
Okay, remember it.
5. Conversation about food additives.
And now, I want to tell you one parable:“Once upon a time a patient came to Nasreddin complaining of abdominal pain. Nasrudin asked him what he ate? When the patient answered what he had eaten for lunch, Nasreddin prescribed him eye drops. To the patient’s perplexed question why eye drops were prescribed if his stomach hurts, Nasreddin answered : What do you think Nasreddin answered?“Next time you will see what you eat.”
Formulation of the problem: Guys, try to formulate the problematic question of our lesson yourself.
Answer:(Is all the food we eat healthy?)
And now, I propose to play one fragment of the game “The Third Wheel”.
Eliminate one extra word out of three and explain why you excluded this particular concept
PROTEINS, NUTRITIONAL SUPPLEMENTS , CARBOHYDRATES.
answer:(proteins and carbohydrates are the main components of food, food additives are superfluous.)
What is it nutritional supplements? These are substances with which any product can be given the desired consistency, taste, smell and even set shelf life.
Food additives include: dyes, preservatives, flavors, flavor enhancers, etc.)
Do you pay attention to the substances that make up the product you buy?
Now we will read the composition of your favorite delicacy: CRUSKS
Yes, Often, next to the list of all understandable components, you can find complex names and a mysterious “E” for many. These are food additives: those that are popularly called “yeshki”. Nutritional additives in food products are designated by the letter E and a three-digit number after the letter E. Numbers E121, E330, E621, etc. talk about the type of food additive (meaning preservatives, dyes, flavor enhancers, etc.).
Nutritional supplements- these are substances that are never consumed on their own, but are introduced into food products during production.
Let's look at the most common nutritional supplements and find out... what are they needed for?
E100-E199 - DYES(strengthen and restore the color of products); these substances are added to confectionery products, margarine, cheese and other products.
E200-E299 - PRESERVATIVES(extend the shelf life of the product); People with a predisposition to allergies should avoid such products containing preservatives.
E300 - E399 - ANTIOXIDANTS(slow down oxidation, protecting products from spoilage); found in bouillon cubes, chewing gum, and ice cream.
E400-E499 - STABILIZERS(maintain the specified consistency of products);
E500-E599 - EMULSITORS(maintain a certain structure of food products); used in the preparation of water-fat mixtures, for example mayonnaise, creamy food products.
E600-E699 - TASTE AND AROMAT ENHANCERS.(monosodium glutamate E 621), which is often added to sauces, seasonings, sausages and other products, can cause not only an allergic reaction, but also migraine attacks and palpitations.
Today, the number of food additives used in various countries is more than 600. But every year the number of food additives and the range of food products containing them increases.
Physical education minute
Healthy foods (clap your hands): fish, kefir, rolled oats, sunflower oil, carrots, onions, cabbage, apples, pears
Unhealthy foods (we stomp our feet): chips, Pepsi, Fanta, fatty meat, cakes. Snickers, chocolates, .
Why do you think that the products you named are unhealthy?
Answer: because they all contain food additives.
Well done boys.
What effect do you think foods containing food additives have on health?
Cause intestinal disorders;
Causes a rash;
Affect blood pressure;
Harmful to the skin;
Crustaceans;
Increases cholesterol;
Affects the central nervous system and vision.
Now, raise your hands, how many of you like chips, crackers, sausages, and other unhealthy foods?
All these products contain monosodium glutamate, a flavor enhancer. Why should you be careful in using it? What effects does monosodium glutamate have on health?
E621- causes irreparable damage to the growing brain, vision and psyche are impaired. Children do not receive the necessary microelements and vitamins from such products; these products simply do not contain them, which in itself will inevitably lead to educational delays, illnesses and various behavioral problems.
So, guys, we have discovered another secret of healthy eating. Name it do not eat food containing food additives,
6. Conclusion.
Guys, now you know the secrets of healthy eating.
Secrets of healthy eating:
- Follow the diet;
- · Eat 4-5 times a day;
- · Food should be varied;
- · Eat vegetables and fruits;
- · Do not buy instant soups and cereals;
- · Do not snack on chips, crackers, etc.;
I think that now you know well how to eat healthy and healthy. After all, “the only beauty... is health”, and in order for your body to be beautiful and healthy, I suggest you follow these simple rules and always be healthy.
And now, at the end of our meeting, I want to invite you to make your choice.
Apples are a healthy food
Chips are just a taste that gives E621
I wish you to bloom and grow
Save money, improve your health,
It's for a long journey -
The most important condition.
Thank you all very much...
You can view and/or download a presentation on this event