Grade 7: Healthy Eating

Lesson 4: Healthy Eating to Support the Respiratory

and Immune Systems

Objectives:
1) Record food intake accurately.
2) Analyze food intake and compare to recommendations.
3) Analyze food intake for presence of antioxidants and probiotics.
4) Identify the key concepts and differences between lactose intolerance and
milk allergies.
5) Make recommendations for dealing with lactose intolerance and/or milk
allergies.

Materials:
• Food Analysis Chart (See Figure 1)
• Daily Servings Graph (See Figure 2)
• Healthy Eating to Support the Respiratory and Immune System Student
Article (See Figure 3)
• Graphic Organizers (See Figure 4)
• Choose My Plate Activities Directions (See Figure 5)

Activity Summary:
Students will record their food intake for a week to determine if they are eating
enough antioxidants, probiotics, and other foods to support their immune and
respiratory systems. Students will analyze their food intake and compare it to
dietary recommendations. Students will explore the concepts of lactose
intolerance and milk allergies, determine how they are different, and learn how to
deal with either.

Background Information for the Teacher:

The article below is a reproduction of the student article.

Healthy Eating to Support Your Respiratory and Immune

Systems

Your respiratory system and your immune system are linked. What you breathe
and how well you breathe directly affects your immune system. The immune
system is a complex defense system that protects you against viruses, bacteria,
and other organisms. Some organisms can be air-borne, such as viruses and
mold. These air-borne organisms enter your body through the respiratory system.
Your immune system must then take over and help your body deal with them.

Your diet can either support the functioning of your respiratory and immune
systems, or it can cause problems. In general, a diet that is well-balanced and

Grade 7: Healthy Eating – Revised 2008 Page 1

that includes a good selection of fruits and vegetables will support both the
immune system and the respiratory system. Some people may need to reduce
certain foods in their diet to assist both their immune and respiratory systems.
The sections below explain why this is so and how people with food allergies can
eat a healthy diet that will support their immune and respiratory systems.

Fat in the Diet: Some research is finding that diets high in fat slow down the
functioning of your immune system. People who are obese have been found to
experience more infectious diseases such as colds and flu. Obesity also
contributes to serious diseases such as diabetes and heart disease.

Low fat diets, on the other hand, can increase immune system function. But
as important as a low-fat diet is, your diet should always include healthy fats such
as oily fish (salmon and tuna), olive oil, canola oil, and some nuts and seeds.
(See the lessons on the cardiovascular system and the brain and nervous
systems for more information on healthy fats.) These unsaturated fats, used in
moderation, are essential to proper overall health.

It is also interesting that crash diets (under 1200 calories a day) reduce the
functioning of the immune system. Crash diets are definitely NOT GOOD for
your health! The key to healthy immune and respiratory function is eating a
balanced diet of foods from all the food groups, including healthy fats. (Go to
www.choosemyplate.gov for information on the food groups, and
recommendations for a healthy, balanced diet.)

Foods to Support Immune Function: Fruits, vegetables and whole grains are
very important for healthy immune function. These foods contain antioxidants,
which support the immune system by destroying free-radicals. Free-radicals
are unstable molecules which can damage cells. Antioxidants may stabilize free-
radicals, which may, in turn, increase resistance to disease. Scientists are
currently studying the effects of antioxidants on diseases such as cancer and
heart disease.

Some of the most well-known antioxidants are Vitamin A, Vitamin C, Vitamin E,

and beta-carotene. Lycopene and anthocyanisides are two antioxidants that are
becoming better known as more research is done. You can buy many
antioxidants in pill form, but scientists now believe that taking antioxidants in pill
form may not work as well as eating lots of fruits and vegetables.

Both the American Heart Association and the National Cancer Institute advise
that healthy eating is the best way to get antioxidants. Eating foods rich in
antioxidants also provides a range of other nutrients. Sometimes nutrients need
to work together, and when you take them in supplement form you may be
missing something important. A healthy diet, on the other hand, can supply a
range of nutrients in proper balance. Fresh fruits and vegetables and whole
grains are excellent sources of antioxidants.

Grade 7: Healthy Eating – Revised 2008 Page 2

Foods High in Antioxidants: Beta-carotene and Vitamin A are found in orange
vegetables such as carrots, orange squash, sweet potatoes, and yams. Orange
fruits such as apricots, mangos, and cantaloupe also contain both, as does
spinach, kale and collards. Your body actually converts beta-carotene to Vitamin
A, and any beta-carotene left over after the body has had enough Vitamin A, is
used by the body to destroy free-radicals.

Vitamin C is found in citrus fruits such as oranges, grapefruit, lemons, limes, and
tangerines. Blueberries, blackberries, raspberries, and pomegranates are also
very high in beneficial antioxidants, including Vitamin C. Red and green peppers,
broccoli, green leafy vegetables, many berries, raw cabbage and potatoes also
have Vitamin C. The body can’t store Vitamin C, so it’s important to eat foods
with Vitamin C every day.

Lycopene: Tomatoes are a primary source of lycopene. Other foods containing

lycopene are watermelon, guava, papaya, apricots, pink grapefruit, and blood
oranges.

Anthocyanosides are found in blueberries, blackberries, raspberries, cherries,

pomegranates, cranberries, red grapes, plums, raisins, and prunes. In fact, these
dark red and blue fruits are the richest in antioxidants of all fruits and vegetables.
Blueberries have the highest antioxidant rating, but all berries and dark red fruits
are very good for you.

Vitamin E is found in foods such as nuts, seeds, and whole grains. Wheat germ
is also a good source of Vitamin E, as are almonds and other nuts. Other
sources of Vitamin E are oily fish such as salmon and tuna, vegetable oils such
as corn oil, safflower oil, and soybean oil, as well as tofu, soy milk, mangos, and
dark green leafy vegetables.

Foods with Probiotics: Fermented foods, such as yogurt and kefir, may also
support the immune system. They contain beneficial bacteria called probiotics
that help your digestive system work properly. When you read the label on a
yogurt container, you should see acidophilus, bifidus, and other probiotics listed.
These are the beneficial probiotics found in fermented milk products. Some
studies have shown that eating foods containing probiotics can help your immune
system fight off infection. People who are allergic to milk products or lactose
intolerant can still get probiotics in foods such as soy yogurt or lactose-free
supplements. (See the section below on lactose intolerance and milk allergies.)

If you include a range of foods in your diet that are high in antioxidants and
probiotics you will be supporting both your immune and respiratory systems.
Examine your own diet to see if you are eating enough fresh fruits and
vegetables, as well as a range of other foods.

Grade 7: Healthy Eating – Revised 2008 Page 3

 Food Sensitivities and Food Allergies

Sometimes people are sensitive to certain foods. They may need to eliminate or
reduce those foods in their diets. Eating too much of some foods, such as dairy
or wheat products, may overload your system and make it difficult to digest your
food properly. Food sensitivities are different than food allergies. It is important to
know the difference.

Many people are sensitive to dairy, for example, but few have true milk allergies.
Sensitivity to dairy is known as lactose intolerance. It can be controlled by
reducing the amount of dairy in the diet. Milk allergies, on the other hand, can
cause symptoms that could be life-threatening, and milk and all dairy products
must be eliminated from the diet.

Lactose intolerance: Lactose is a naturally occurring sugar that is present in

milk and products made from milk. There is a lot of talk about lactose intolerance
these days, and sometimes you hear people who are lactose intolerant say they
are “allergic” to milk. Lactose intolerance and milk allergies are not the same
thing. Lactose intolerance happens when the digestive system doesn’t produce
enough of a certain enzyme to break down the lactose in dairy products. Milk
allergies, on the other hand, are a reaction of the immune system.

When you eat something containing lactose your digestive system produces an
enzyme called lactase to break down the lactose and make it digestible. If you
have too much undigested lactose in your system, it can cause gas, stomach
cramps, bloating, and diarrhea.

Most people produce less lactase as they get older, and may have increasing
difficulty digesting milk products. Young people tend to produce more lactase and
have an easier time digesting dairy products. People from certain ethnic groups,
such as those of Northern European descent, seem to have an easier time
digesting dairy than people of Asian or African descent. This may be because
dairy was such an important food source for Northern Europeans that their
bodies became genetically programmed to produce more lactase.

Many people who are lactose intolerant handle it by simply reducing the amount
of dairy they eat. If you reduce dairy products, be sure to include other foods that
will provide calcium, such as soy milk, tofu, dark leafy greens, or juices with
calcium added.

Sometimes eating a small amount of dairy in combination with other foods can
eliminate the problem. Eating other foods at the same time seems to reduce the
impact of the lactose on your system. In addition, some people benefit from
eating yogurt or kefir, since the probiotic bacteria helps them digest the lactose
more easily.

Grade 7: Healthy Eating – Revised 2008 Page 4

If you suspect you are lactose intolerant, you can try some of the suggestions
given above—but be sure to include enough foods that contain calcium in your
diet. You can also consult your physician, who can give you a hydrogen breath
test to determine if eating dairy changes the amount of hydrogen in your breath.
This is an indicator of how well your system is digesting lactose.

For more information on lactose intolerance, suggestions for diet, and an

explanation of the hydrogen breath test, go to www.kidshealth.org. Go to the
Teen section and look for the article on Lactose Intolerance.

Milk Allergies and Other Food Allergies: People who are allergic to milk have
a reaction to one of the proteins found in milk. Allergic reactions involve the
immune system. People who are lactose intolerant, on the other hand, have
difficulty digesting the milk sugar, lactose. Lactose intolerance involves the
digestive system.

An allergic reaction happens when the immune system mistakenly identifies

something as an “invader” that poses no problem for most people. When the
immune system identifies milk protein as an invader, it responds by producing
antibodies that cause the body to go on alert. Histamine and other chemicals are
produced that affect major body functions. The respiratory system may react with
symptoms such as coughing, wheezing, or an asthma attack. The intestines may
react with nausea and vomiting. There may be skin rashes, hives, or headache.

Most allergic reactions are mild, but a few people can have severe allergic
reactions. A severe allergic reaction can cause the throat to close up and lead to
difficulty breathing. People who know they have severe reactions to certain foods
may need to carry epinephrine with them in case of emergency. If you suspect
you have a food allergy, you should consult a doctor.

A doctor can run a series of tests to determine what is actually causing the
problem. In addition to milk, foods that may cause allergic reactions in certain
people are peanuts, shellfish, and wheat.

If you find (with a doctor’s help) that you do have a milk allergy, you will need to
eliminate milk and all milk products from your diet. Be careful of all packaged
foods. You should become very adept at reading labels. You will also need to
include foods in your diet that have enough calcium, since that is an important
nutrient in milk that is essential to a healthy diet.

For more information on milk allergies, suggestions for diets, and an explanation
of the allergy testing, go to www.kidshealth.org. Go to the Teen section and look
for the article on Milk Allergies.

Grade 7: Healthy Eating – Revised 2008 Page 5

Summary: Remember, your diet can either support the functioning of your
respiratory and immune systems, or it can cause problems. Eat a variety of foods
that include antioxidants such as fruits, vegetables, and whole grains. To get
beneficial probiotics such as acidophilus, include yogurt or kefir in your diet. If
you are lactose intolerant or have a milk allergy, look for milk substitutes. You will
need to be sure you include enough calcium in your diet from sources other than
dairy products.

Vocabulary:
The vocabulary words in italics are optional. These are specific terms that apply
to the larger category, and you may wish to simply explain them to students.

antioxidants
• anthocyanosides
• beta-carotene
• lycopene

probiotics
• acidophilus
• bifidus

lactose

lactase

lactose intolerance
• hydrogen breath test

immune system
• antibodies
• histamine
• epinephrine

Engage:
This activity is designed to be conducted across an entire week.

Day 1:

Challenge students to remember everything they ate the day before. Have them
write down each meal and all snacks. Then have them categorize the list into
food groups:

• fruits
• vegetables
• grains
• milk (dairy)

Grade 7: Healthy Eating – Revised 2008 Page 6

 • meat and beans
• nuts, seeds, and oils
• other foods

Organize students into teams of four to five students. Have them count the
number of servings of fruits and vegetables they have as a group. Give a prize to
the team that has the highest number.

Tell students they will be keeping a food diary. Each day of the week give the
students time to write down what they ate the day before. If they can manage to
write part of the journal at home, have them do that. Encourage them to include
everything they eat, whether they think it’s healthy or not.

Explore:

Days 2, 3, 4 and 5:

1. If you have Internet access, use the Extend activity below. Have students
go to www.choosemyplate.gov and access Get Your MyPlate Plan link:
https://www.choosemyplate.gov/resources/MyPlatePlan . Each day have
students enter what they ate the day before.

• Day 2: Have students explore the site and enter what they ate.
• Day 3: Have students enter what they ate and do the Explain activity
below.
• Day 4: Have students enter what they ate and investigate the reports.
• Day 5: Have students analyze their diet.

2. Follow the directions provided in the Extend section.

3. If you don’t have Internet access, have students use the Food Analysis
Chart (See Figure 1). Have them use their food journals each day,
recording each food they ate in the appropriate column. Using a new food
analysis sheet for each day of the week, challenge students to keep a
graph, showing the number of servings of fruit, vegetables, and whole
grains they eat each day. Use the Daily Servings Graph provided, or
create your own (see Figure 2).

4. At the end of the week, have students review their food intake to
determine how well they did at including foods that support their
respiratory and immune systems.

5. Tell students that they should be getting four to five servings of

vegetables every day (2 to 2 ½ cups) and four to five servings of fruit
every day (2 to 2 ½ cups). This may be considerably more than they are
currently eating.

Grade 7: Healthy Eating – Revised 2008 Page 7

 6. Also, have students analyze how many of their servings of grains are
actually whole grains. Whole grains include whole wheat flour (not just
wheat flour), brown rice (not white rice), oatmeal, millet, barley, and other
grains that are minimally processed. Some packaged cereals such as
Grape Nuts and granola are also made from whole grains. Be sure
students read the labels and record their food intake accurately.

Explain:

Day 3:

Have students read the article Healthy Eating to Support the Respiratory and
Immune System (See Figure 3). Working together in groups to better
understand the article, have each group read a different section and record key
ideas and foods mentioned in that section. Use the graphic organizers provided
below to help organize the information. (These are provided as a separate
handout for students. See Figure 4)

Introduction Main Ideas

Respiratory system

Immune system

Diet

Fat in the Diet Main Ideas

High fat diets

Low fat diets

Crash diets (under 1200

calories)
Healthy fats

Foods to Support Main Ideas

Immune Function
Important foods

Antioxidants

Free-radicals

How to get antioxidants

Grade 7: Healthy Eating – Revised 2008 Page 8

 Foods High in Main Ideas and Food Sources
Antioxidants and
Probiotics
Beta-carotene

Vitamin A

Vitamin C

Lycopene

Anthocyanosides

Vitamin E

Probiotics

Lactose Intolerance Main Ideas

What is lactose?

What body system is

involved in lactose
intolerance?

What is lactase?

Who might tend to be

lactose intolerant?
What are some ways to
deal with lactose
intolerance?

Milk Allergies Main Ideas

What system is involved
in allergic reactions?

How is a milk allergy

different from lactose
intolerance?

What happens in an
allergic reaction?

Who should you consult if

you think you might have
a food allergy?

What will you need to do

if you have a milk
allergy?

Grade 7: Healthy Eating – Revised 2008 Page 9

Extend:

1. Use the student directions and worksheets provided as separate

handouts. They are reproduced below for reference (see Figure 5) If you
have time, it is helpful to do this activity yourself before introducing it to the
students.

2. Directions for Students:

• Go to www.choosemyplate.gov
• Select Get Your MyPlate Plan link:
https://www.choosemyplate.gov/resources/MyPlatePlan
3. Select Assess Your Food Intake
• At the log in screen, follow the instructions to create a user name and
password for yourself.

4. Create your personal profile. You do not need to give your e-mail or zip
code information. Do fill in your age, gender, height and weight. This will
help the tracker calculate your optimal food and exercise levels.

5. Click Proceed to Food Intake. Use your food journal to enter everything
you ate yesterday. You will need to search for the foods on your list using
the textbox and the search function. After you have located a food, click it
to add it to your list for the day.

6. Once you have a full day of eating in the program, go to Analyze Your
Food Intake. Click the various reports on this page to see how your diet
compares to the dietary guidelines. Use the charts below to analyze your
own food intake.

7. Click the following reports and note the specific information asked for
below. Fill in the charts with your own information.

Calculate DG Comparison

Food Category Number of Servings OK/Too Little/Too

Much
Grain
Vegetable
Fruit
Milk
Meat and Beans
Total Fat
Saturated Fat

Grade 7: Healthy Eating – Revised 2008 Page 10

 Nutrient Intake

Nutrient Amount Recommended Daily

Intake
Vitamin A
Vitamin C
Calcium

Enter food information every day for a week, checking your food intake against
the recommendations. Pay particular attention to your consumption of fruits and
vegetables. Also, closely monitor your intake of foods that supply antioxidants.
This will tell you if you are getting the proper nutrition to support your immune
system.

Check to see if you are getting enough (but not too much) fat. If you are lactose
intolerant or have any food allergies, check to be sure you are eating from the
food groups according to your own needs. You may also wish to track your
physical activity to see how your food intake and physical activity work together.

Evaluate:
Have students use the information they have gathered to answer the questions
below. Have them support their answers with specifics from your food journal and
analysis.

1. In general, are you eating enough?

2. Are you eating too much of some foods?
3. Which foods do you eat too much?
4. Which foods should you eat more?
5. How would you rate your diet overall?

Missouri Standards:
Health and Physical Education Frameworks
II. Health Maintenance and Enhancement
B. Nutrition Principles and Practices

What All Students Should Know:

1. Vitamins and minerals help to release energy and help the body to perform
many functions including fighting infections.
What All Students Should Be Able To Do:
b. Identify food sources that supply each of the essential nutrients.

What All Students Should Know:

Grade 7: Healthy Eating – Revised 2008 Page 11

3. Choose My Plate is a visual representation of daily nutrient needs and the food
groupings that can provide them.
What All Students Should Be Able To Do:
a. Organize foods into groups with similar nutrient composition.

What All Students Should Know:

5. Balance, moderation and variety are important concepts to be considered
when making food choices.
What All Students Should Be Able To Do:
a. Make informed decisions regarding food choices based on an understanding
of balance, moderation, and variety.

Grade 7: Healthy Eating – Revised 2008 Page 12

Figure 1

Food Analysis Chart

Grade 7: Healthy Eating – Revised 2008 Page 13

Figure 2

Daily Servings Graph

Grade 7: Healthy Eating – Revised 2008 Page 14

Figure 3:

Healthy Eating to Support the Respiratory and Immune System

Introduction:

Your respiratory system and your immune system are linked. What you breathe
and how well you breathe directly affects your immune system. The immune
system is a complex defense system that protects you against viruses, bacteria,
and other organisms. Some organisms can be air-borne, such as viruses and
mold. These air-borne organisms enter your body through the respiratory system.
Your immune system must then take over and help your body deal with them.

Your diet can either support the functioning of your respiratory and immune
systems, or it can cause problems. In general, a diet that is well-balanced, and
that includes a good selection of fruits and vegetables, will support both the
immune system and the respiratory system. Some people may need to reduce
certain foods in their diet to assist both their immune and respiratory systems.
The sections below explain why this is so and how people with food allergies can
eat a healthy diet that will support their immune and respiratory systems.

Fat in the Diet

Some research indicates that diets high in fat slow down the functioning of
your immune system. People who are obese have been found to experience
more infectious diseases such as colds and flu. Obesity also contributes to
serious diseases such as diabetes and heart disease.

Low fat diets, on the other hand, can increase immune system function.
However, as important as a low-fat diet is, your diet should always include
healthy fats such as oily fish (salmon and tuna), olive oil, canola oil, and some
nuts and seeds. (See the lessons on the cardiovascular system and the brain
and nervous system for more information on healthy fats.) These unsaturated
fats, used in moderation, are essential to proper overall health.

It is also interesting that crash diets (under 1200 calories a day) reduce the
functioning of the immune system. Crash diets are definitely not good for your
health! The key to healthy immune and respiratory function is eating a balanced
diet of foods from all the food groups, including healthy fats. (For more
information on the food groups and recommendations for a healthy, balanced
diet, go to www.choosemyplate.gov.

Grade 7: Healthy Eating – Revised 2008 Page 15

 Foods That Support Immune Function

Fruits, vegetables and whole grains are very important for healthy immune
function. These foods contain antioxidants, which are important for immune
system function. Antioxidants support the immune system by destroying free-
radicals. Free-radicals are unstable molecules which can damage cells.
Antioxidants may stabilize free-radicals which may, in turn, increase resistance to
disease. Scientists have been studying the effects of antioxidants on diseases
such as cancer and heart disease

Some of the most well-known antioxidants are Vitamin A, Vitamin C, Vitamin E,

and beta-carotene. Lycopene and anthocyanisides are two antioxidants that are
becoming better known as more research is done. You can buy many
antioxidants in pill form, but scientists now believe that pill antioxidants may not
work as well as eating lots of fruits and vegetables.

Both The American Heart Association and the National Cancer Institute advise
that healthy eating is the best way to get antioxidants. Eating foods rich in anti-
oxidants also provides a range of other nutrients. Sometimes nutrients need to
work together, and when you take them in pill form you can be missing
something important. A healthy diet, on the other hand, can supply a range of
nutrients in a proper balance. Fresh fruits and vegetables and whole grains
are excellent sources of antioxidants.

Foods High in Antioxidants

Beta-carotene and Vitamin A are found in orange vegetables such as carrots,

orange squash, sweet potatoes, and yams. Orange fruits such as apricots,
mangos, and cantaloupe also contain both, as do spinach, kale and collards.
Your body actually converts beta-carotene to Vitamin A. Any beta-carotene left
over after the body has had enough Vitamin A is used by the body to destroy
free-radicals.

Vitamin C is found in citrus fruits such as oranges, grapefruit, lemons, limes, and
tangerines. Blueberries, blackberries, raspberries, and pomegranates all are very
high in beneficial antioxidants, including Vitamin C. Red and green peppers,
broccoli, green leafy vegetables, many berries, raw cabbage and potatoes also
have Vitamin C. The body can’t store Vitamin C, so it’s important to eat foods
with Vitamin C every day.

Tomatoes are a primary source of lycopene. Other foods containing lycopene

are watermelon, guava, papaya, apricots, pink grapefruit, and blood oranges.

Grade 7: Healthy Eating – Revised 2008 Page 16

Anthocyanosides are found in blueberries, blackberries, raspberries, cherries,
pomegranates, cranberries, red grapes, plums, raisins, and prunes. In fact, these
dark red and blue fruits are the richest in antioxidants of all fruits and vegetables.
Blueberries have the highest antioxidant rating, but all berries and dark red fruits
are very good for you.

Vitamin E is found in foods such as nuts, seeds, and whole grains. Wheat germ
is another good source of Vitamin E, as are almonds and other nuts. Other
sources of Vitamin E are oily fish such as salmon and tuna, vegetable oils such
as corn oil, safflower oil, and soybean oil, as well as tofu, soy milk, mangos, and
dark green leafy vegetables.

Foods with Probiotics

Fermented foods such as yogurt and kefir may also support the immune system.
They contain beneficial bacteria called probiotics that help your digestive
system work properly. When you read the label on a yogurt container, you should
see acidophilus, bifidus, and other probiotics listed. These are the beneficial
probiotics found in fermented milk products. Some studies have shown that
eating foods containing probiotics can help your immune system fight off
infection. People who are allergic to milk products or lactose intolerant can still
get probiotics in foods such as soy yogurt or lactose-free supplements. (See the
section below on lactose intolerance and milk allergies.)

If you include a range of foods in your diet that are high in antioxidants and
probiotics you will be supporting both your immune and respiratory systems.
Examine your own diet to see if you are eating enough fresh fruits and
vegetables, as well as a range of other foods.

Food Sensitivities and Food Allergies

Sometimes people become sensitive to certain food and may need to eliminate
or reduce those foods in their diet. Eating too much of some foods, such as dairy
or wheat products, may overload your system and make it difficult to digest your
food properly. Food sensitivities are different from food allergies. It is important to
know the difference.

Many people are sensitive to dairy, for example, but few have true milk allergies.
Sensitivity to dairy is known as lactose intolerance. It can be controlled by
reducing the amount of dairy in the diet. Milk allergies, on the other hand, can
cause symptoms that could be life-threatening, in which case milk and all dairy
products must be eliminated from the diet.

Grade 7: Healthy Eating – Revised 2008 Page 17

 Lactose Intolerance

Lactose is actually a natural sugar that is present in milk and products made
from milk. There is a lot of talk about lactose intolerance these days, and
sometimes you hear people who are lactose intolerant say they are “allergic” to
milk. Lactose intolerance and milk allergies are NOT the same thing. Lactose
intolerance happens when the digestive system doesn’t produce enough of a
certain enzyme to break down the lactose in dairy products. Milk allergies, on the
other hand, are a reaction of the immune system.

When you eat something containing lactose your digestive system produces an
enzyme called lactase to break down the lactose and make it digestible. If you
have too much undigested lactose in your system, it can cause gas, stomach
cramps, bloating, and diarrhea.

Most people produce less lactase as they get older, and may experience
increasing difficulty digesting milk products. Young people tend to produce more
lactase and have an easier time digesting dairy products. People from certain
ethnic groups such as those of Northern European descent, seem to have an
easier time digesting dairy than people of Asian or African descent. This may be
because dairy was such an important food source for Northern Europeans that
their bodies became genetically programmed to produce more lactase.

Many people who are lactose intolerant handle it by simply reducing the amount
of dairy they eat. If you reduce dairy products, be sure to include other foods that
will provide calcium, such as soy milk, tofu, dark leafy greens, or juices with
calcium added.

Sometimes eating a small amount of dairy in combination with other foods can
eliminate the problem. Eating other foods at the same time seems to reduce the
impact of the lactose on your system. In addition, some people benefit from
eating yogurt or kefir since the probiotic bacteria helps them digest the lactose
more easily.

If you suspect you are lactose intolerant, you can try some of the suggestions
given above, but be sure to include enough foods that contain calcium in your
diet. You can also consult a doctor about giving you a hydrogen breath test to
determine if eating dairy changes the amount of hydrogen in your breath. This is
an indicator of how well your system digests lactose.

For more information on lactose intolerance, diet suggestions, and an

explanation of the hydrogen breath test, go to www.kidshealth.org and click on
the Teen section and look for the article on Lactose Intolerance.

Grade 7: Healthy Eating – Revised 2008 Page 18

 Milk Allergies and Other Food Allergies
People who are allergic to milk have a reaction to one of the proteins found in
milk. Allergic reactions involve the immune system, while people who are
lactose intolerant have difficulty digesting the milk sugar lactose. Lactose
intolerance involves the digestive system.

An allergic reaction results from the immune system mistakenly identifying

something as an “invader” that poses no problem for most people. When the
immune system identifies a milk protein as an invader, it responds by producing
antibodies that cause the body to go on alert. Histamine and other chemicals
are produced that affect major body functions. The respiratory system may react
with symptoms such as coughing, wheezing, or an asthma attack, while the
intestines may react with nausea and vomiting. There may also be skin rashes,
hives, or headache.

Most allergic reactions are mild, but a few people can have severe allergic
reactions, causing the throat to close up and leading to difficulty breathing.
People who know they have severe reactions to certain foods may need to carry
epinephrine with them in case of an emergency.

If you suspect you have a food allergy, you should consult a doctor, who can
run a series of tests to determine what is actually causing the allergic reaction. In
addition to milk, foods that may cause allergic reactions in certain people are
peanuts, shellfish, and wheat.

With a doctor’s help, if you find with that you have a milk allergy you will need to
eliminate milk and all milk products from your diet. Be careful of all packaged
foods. You will need to become very adept at reading labels. You will also need
to include foods in your diet that contain enough calcium, since that is an
important nutrient in milk that is essential to a healthy diet.

For more information on milk allergies, suggestions for diet, and an explanation
of allergy testing, go to www.kidshealth.org. Click on the Teen section and look
for the article on Milk Allergies.

Summary

Remember, your diet can either help support the functioning of your respiratory
and immune systems, or it can cause problems. Begin by eating a variety of
foods that include antioxidants such as fruits, vegetables, and whole grains.
To get beneficial probiotics such as acidophilus include yogurt or kefir in your

Grade 7: Healthy Eating – Revised 2008 Page 19

diet. If you are lactose intolerant or have a milk allergy look for milk substitutes,
but be sure you include enough calcium in your diet.

Figure 4: Graphic Organizers

Healthy Eating to Support the Respiratory and Immune Systems

Introduction Main Ideas

Respiratory system

Immune system

Diet

Fat in the Diet Main Ideas

High fat diets

Low fat diets

Crash diets (under 1200

calories)

Healthy fats

Foods to Support Main Ideas

Immune Function
Important foods

Antioxidants

Free-radicals

How to get antioxidants

Grade 7: Healthy Eating – Revised 2008 Page 20

 Foods High in Main Ideas and Food Sources
Antioxidants and
Probiotics
Beta-carotene

Vitamin A

Vitamin C

Lycopene

Anthocyanosides

Vitamin E

Probiotics

Grade 7: Healthy Eating – Revised 2008 Page 21

 Lactose Intolerance Key Concepts

What is lactose?

What body system is

involved in lactose
intolerance?

What is lactase?

Who might tend to be

lactose intolerant?

What are some ways to

deal with lactose
intolerance?

Grade 7: Healthy Eating – Revised 2008 Page 22

 Milk Allergies Key concepts

What system is involved

in allergic reactions?

How is milk allergy

different from lactose
intolerance?

What happens in an
allergic reaction?

Who should you consult if

you think you might have
a food allergy?

What will you need to do

if you have a milk
allergy?

Grade 7: Healthy Eating – Revised 2008 Page 23

Grade 7: Healthy Eating – Revised 2008 Page 24
Figure 5
Directions for Students:
1. Go to www.choosemyplate.gov and Select.” Get Your MyPlate Plan link:
https://www.choosemyplate.gov/resources/MyPlatePlan

2. Select “Assess Your Food Intake.” At the log in screen, follow the
instructions to create a user name and password for yourself.

3. Create your personal profile. You do not need to give your e-mail or zip
code information. Do fill in your age, gender, height and weight. This will
help the tracker calculate your optimal food and exercise levels.

4. Click “Proceed to Food Intake.” Use your food journal to enter everything
you ate the day before. You will need to search for the foods on your list
using the textbox and the search function. After you have located a food,
click it to add it to your list for the day.

5. Once you have a full day of eating in the program, go to Analyze Your
Food Intake. Click the various reports on this page to see how your diet
compares to the dietary guidelines. Use the charts below to analyze your
own food intake.

6. Click the following reports and note the specific information asked for
below. Fill in the charts with your own information.

Calculate DG Comparison

Food Category Number of Servings OK, Too Little, Too

Much
Grain
Vegetable
Fruit
Milk
Meat and Beans
Total Fat
Saturated Fat

Nutrient Intake

Antioxidant Amount Recommended Daily

Intake
Vitamin A
Vitamin C
Calcium

Grade 7: Healthy Eating – Revised 2008 Page 25

 7. Every day for a week enter food information from the day before every day
for a week. Check your food intake against the recommendations. See
how you are doing in eating enough servings of fruits and vegetables.
Also check to see how you are doing in eating foods that supply
antioxidants. This will tell you if you are getting proper nutrition to support
your immune system.

8. Check to see if you are getting enough, but not too much fat. If you are
lactose intolerant or have any food allergies, check to be sure you are
eating from the food groups according to your own needs. You may also
wish to track your physical activity to see how your food intake and
physical activity are working together.

9. Use your information to answer the questions below:

• In general, are you eating enough?

• Are you eating too much of some foods?

• Which foods do you eat too much?

• Which foods should you eat more?

• How would you rate your diet overall?

Grade 7: Healthy Eating – Revised 2008 Page 26