HEALTHY EATING

HEALTHY EATING

2

FOOD

Food is any substance consumed to provide nutritional support for the body. It is usually of plant or animal origin, and contains essential nutrients, such as carbohydrates, fats, proteins, vitamins, or minerals.

 

3

NITRUTION ELEMENTS

Nitrution elements are; protein carbohydrate fat vitamins minerals water The majority of the human body is water and we

need for living so it is considered as the nutrition elements.

Carbohydrates :Carbohydrates are your body’s major source of energy.

carbohydrates provides to retain the water and electrolytes in our body.

They reduce the need of the protein by protecting the usage of the protein for energy.

Fat Fat is the slowest but most energy-dense

macronutrient, supplying 9 calories per gram. In contrast, each gram of carbohydrate or protein only

yields 4 calories of energy. Fat helps insulate your body, allowing you to maintain

your body temperature. Fat also cushions your organs, which can help protect them from trauma. you should not eliminate all fats from your diet. For instance, your

body needs fats to absorb and transport vitamins A, D, E, K, as well as carotenoids. A lack of fats in your diet can therefore lead to deficiencies, exposing you to health

problems.

Protein: it has more physiological roles than other any major nutrient.

Like carbohydrates and fat, protein can provide your body with energy when necessary, but it also helps maintain water and pH

balance. Protein keeps your immune system strong and allows your body to

move and bend. Proteins are the building block of our body.

Proteins are basic and the most important nutrition elements for growing and development

Vitamins:Your body needs vitamins to grow and develop. Minerals:Like vitamins, minerals are substances that allow

your body to grow and develop properly. Just like vitamins, minerals help your body grow, develop, and

stay healthy. The body uses minerals to perform many different functions — from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat.

There are two kinds of minerals: macro minerals and trace minerals

The macromineral group is made up of calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

Trace minerals includes iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium

Water: It is a major nutritional element that helps regulate body temperature, lubricate your joints and protect your major organs and tissues.

Water also helps transport important substances, like oxygen, throughout your body. Water makes up more than two thirds of human body weight, and without water, we would die in a

few days. The human brain is made up of 95% water, blood is 82% and

lungs 90%. A mere 2% drop in our body's water supply can trigger signs of dehydration: fuzzy short-term memory,

trouble with basic math, and difficulty focusing on smaller print, such as a computer screen.

Are you having trouble reading this? Drink up!.

An unbalanced diet An unbalanced diet is unhealthy and it is usually a diet

that lacks some nutrients or it is not in the right quantities to ensure good health and satisfy body needs. An unbalanced diet may cause malnutrition.

An unbalanced diet affects (effects) your body not only physically, but also mentally and emotionally. It is often easier to spot the results of eating an unbalanced diet by looking at a person's lack of muscle tone and skin firmness. But an unbalanced diet also robs the brain of the nutrients it needs to cooperate most efficiently. An unbalanced diet often shows up in the behavior of a person who fails to eat a balanced diet. Depression and other emotional disturbances can often be traced to a person's body not receiving the nutrition it needs to get into the more severe problems, such as those caused by extreme obesity or malnutrition ( such as in the cases of eating disorders) then you start dealing with things such as organ damage, heart

10

BALANCED DİET A balanced diet means getting the right types and amounts of

foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development.

A healthy diet may help to prevent certain chronic (long-term) diseases such as heart disease, stroke and diabetes. It may also help to reduce your risk of developing some cancers and help you to keep a healthy weight. This leaflet explains the principles of a healthy diet. It is general advice for most people. The advice may be different for certain groups of people, including pregnant women, people with certain health problems or those with special dietary requirements.

11

WHEN YOU LEAD A BALANCED DİET ,YOU WİLL HAVE

-A HEALTHY APPEARENCE,-MOİST AND PİNK SKİN,-VİVİD AND SHİNY HAİR,

-STRONG AND DEVELOPED MUSCLES.-WELL SHAPED AND WELL DEVELOPED ARMS AND

LEGS-HARDWORKİNG AND ENERGETİC PERSONALİTY

-PROPORTİONAL HEİGHT AND WEİGHT

The five food groups are:

Bread ,cereals,rice ,pasta ,noodles Vegetables and fruits Milk and diary products Meat ,fish ,poultry and alternatives Food containing fat and sugar

Bread, cereals, rice, pasta & noodles This group of foods are made from grains such as wheat,

oats, rice, barley, rye, millet and corn. Grains can be eaten in their whole form (as in wholegrain bread), or can be ground down to make flour which is used in cereal foods like bread, pasta, noodles and breakfast cereals.

Foods in this group are good sources of carbohydrate, protein, fibre, vitamins and minerals (especially the B–group vitamins and iron). Wholegrain or wholemeal varieties of these foods are naturally higher in fibre, vitamins and minerals.

Fruits and vegetables Fruits and vegetables are excellent sources of vitamin C, a substance that’s

important to keep skin, bones and blood vessels healthy and help the body protect itself against infections. Vitamin C is also an antioxidant vitamin.

All fruits and vegetables contain vitamin C but as some is lost in cooking, you should remember to include raw fruits or salad vegetables each day. Cooking vegetables in microwave stir frying or steaming preserves more vitamin C than boiling.

Fruits and vegetables are excellent sources of beta-carotene, a substance that the body converts to vitamin A. Beta carotene helps the body defend itself against infection and also functions as an antioxidant. The highest levels of beta-carotene are found in all brightly colored fruits and vegetables- green, red, orange or yellow.

Milk and dairy products Milk and dairy products contain many nutrients and provide a quick and

easy way of supplying these nutrients to the diet within relatively few calories.

Milk, cheese and yogurt all provide the following beneficial nutrients in varying quantities.

Calcium - for healthy bones and teeth Phosphorous - for energy release Magnesium - for muscle function Protein - for growth and repair Vitamin B12 - for production of healthy cells Vitamin A - for good eyesight and immune function Zinc - for immune function Riboflavin - for healthy skin Folate - for production of healthy cells

Meat, Poultry, Fish, Dry Beans, Eggs, Nuts Meat, poultry, fish, dry beans, eggs, and nuts are important

sources of protein, iron, zinc, and B vitamins. This group includes plant foods and animal foods.

Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).

B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues.

FatsFats and sugar containing foods and sugar containing foods:: Hidden Fats and

Sugar:Cake,Sweets,Chocolate,Biscuits,Ice-Cream,Crisps,Fizzy Drinks,Fast Foods - Chips, Fried Rice, Sausage Rolls

Do fats help the body?Fats give the body energy for growth.

Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function.

But we need to make sure we eat the right amount as too much fat can be bad for us.

SOME ADVICES FOR LEADING A HEALTHY LIFE Eating breakfast is important for everyone, but is especially for

children and adolescents. Studies show that children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination. Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance.

eating a healthy breakfast can help give you: A more nutritionally complete diet, higher in nutrients, vitamins

and minerals More strength and endurance to engage in physical activity Lower cholesterol levels

Don’t skip meals. Eat breakfast, lunch, and dinner. When you skip a meal, your body recognizes that it doesn’t have food to convert into energy. At that point your body goes into “survival” mode, slowing your metabolism and storing excess food or glucose as FAT. If your body is routinely fed, it will increase your metabolism, breaking down the fat since it thinks it doesn’t need it anymore.

Drink water. Water is essential to achieving a healthy diet. Avoid soda and sweetened drinks. The Mayo Clinic recommends that men consume 3 liters (about 13 cups) and women should consume at least 2 liters (about 9 cups) of water per day.

Eat lean protein. Aside from water, protein is the most prevalent material in your body. Research also indicates that increased dietary protein (not necessarily a “high protein diet”) may reduce the risk of heart disease by reducing “bad” LDL Cholesterol and raising “good” HDL cholesterol. Protein helps keep muscles strong, and contains the building blocks for most of the enzymes in the body. These enzymes drive the metabolic rate of our bodies. Good sources of lean protein include dairy products, soy products, meat (lean meat is also an excellent source of iron), fish, and poultry.

Choose more whole grains. Most people eat less than half the amount of fiber needed each day. Choosing whole grains, such as whole wheat breads and high-fiber cereals will help you achieve your fiber needs. By increasing the intake of fiber, you reduce your risk of diseases such as colon cancer and heart disease. Fiber also makes you feel full while helping to control your blood cholesterol and blood sugar.

Eat more vegetables and fruits. A healthy diet should contain at least five servings of vegetables and fruits each day. Fruits and vegetables are naturally high in vitamins, minerals, fiber, and they are low in calories. Fruit and vegetables are critical to proper nutrition. Make sure they are part of your daily menu. Fruit is also an excellent choice for in-between meal snacks too.  

Do exercise. 20 minutes a day, 3 days a week is the standard recommendation. Consistent exercise will decrease your risk of diabetes, heart disease, and prolong your life. Walking, swimming, jogging, weight lifting, bike riding, and aerobics are all good examples of exercises that will improve your overall health.

HAVE A HEALTHY HAVE A HEALTHY AND HAPPY LIFEAND HAPPY LIFE

HAVE A HEALTHY HAVE A HEALTHY AND HAPPY LIFEAND HAPPY LIFE