Transcript NUTRITION: A Healthy Diet

NUTRITION:
A Healthy Diet
Ms. Mai
Lawndale High School
A Healthy Diet
If you lived to be 100 years old, you will
have eaten about 110,000 meals
That is about 1,100 meals per year, not
including snacks
Eating becomes pretty automatic, but
good nutrition is not
Good Nutrition
Good nutrition involves selecting a
variety of foods, following good health
guidelines, and eating only what your
age and activity levels require
What you eat each day should provide
enough of all the nutrients that are
needed for your growth and activities
Choosing Food
In many countries, people only eat food
that is available to them without choice
Today, there are many choices
It is not always easy to choose, but
food guidelines can help
In 1992, the USDA issued the Food
Guide Pyramid to help provide
guidelines for making food choices by
grouping foods and recommending a
number of serving from each group
Food Guide Pyramid
Examples of Healthy Food
FOOD GROUP
1 SERVING SIZE
Bread, Cereal, Rice, and 1 slice of bread
Pasta
½ cup of cooked rice or pasta
Vegetable
1 cup of raw vegetables
½ cup of cooked vegetables
Fruit
1 apple, banana, orange
½ cup chopped, or canned fruit
Meat, Poultry, Fish, Dry 2-3 oz. cooked meat, fish, poultry
Beans, Eggs, Nuts
1 egg or ½ cup of cooked beans
Milk, Yogurt, Cheese
1 cup of milk or yogurt
2 oz. cheese
Food Groups
The pyramid is made up of 6 section, but
nutritious foods are divided into only 5 of
the 6 groups arranged according to the
number of serving needed each day
No one group is more important than
another in maintaining health
Fats, oils, and sweets are placed at the tip
of the pyramid to emphasize how little you
need of them
Guidelines for Balanced Diet
1. Eat a variety of foods
2. Maintain a healthy weight
3. Choose a diet low in fat and
cholesterol, and high in
vegetables, fruits, and grains
4. Eat sugar and salt in moderation
Making Wise Food Choices
Whenever you skip a meal, you end up
feeling lightheaded, shaky, anxious, and
cranky
These symptoms tell you that your body
has not been given enough fuel
Although the human body is an
incredible repairing machine, it needs
proper care to function at its peak
An Important Meal
Breakfast is the most missed meal, but
one of the most important meals
At breakfast, your body has gone 12 –
14 hours without food
Breakfast can provide you with
necessary nutrients and energy to be
used throughout the day, reduce
irritability, and decrease nervousness
Breakfast
A well-balanced breakfast might include
a glass of orange juice, a bowl of cereal
or 2 slices of toast, and a glass of milk
Any breakfast is acceptable as long as it
supply the essential nutrients
If you miss essential nutrients at one
meal, you need to make them up with a
well-chosen snack, or at your next meal
NON-NUTRITIOUS SUBSTSANCES
Caffeine – this stimulant is a drug that speeds up
the body’s activity and can cause nervousness,
edginess, irritability, hyperactivity (coffee, tea,
chocolate, soda)
Artificial Sweeteners – developed for people with
diabetes, but does not result in weight loss
Alcohol – contains empty Calories and can prevent
the body from burning Calories that should be burned
Fat Substitutes – contains no cholesterol or fat, but
may have side effects over long periods of time
(frozen desserts and other non-heated food products)
Snacking
Snacks can play an important role in
your daily diet, especially in teen years
Select nutrient-dense foods that are
high in complex carbohydrates,
vitamins, and minerals, and low in fat,
sugar, and salt
Some good snack choices are wholegrain breads, cereals, low-fat yogurt,
fruits, raw vegetable
Some poor snack choices are chocolate,
potato chips, pastries, and sodas
Vegetarian Diets
For a many reasons, some people choose
to limit certain foods from their diets
Vegetarians are people who choose to eat
no animal foods
Types of Vegetarians
Vegan – eat no animal food of any kind
Semi-Vegetarians – eat fish, poultry, eggs,
and dairy products, but no red meat
Lacto-Ovo Vegetarian – eat eggs, milk,
and milk products, but no read meat,
fish, and poultry
Vegetarian’s Diet
A vegetarian’s diet is healthy as long as
it contains all the essential nutrients
Vegetarians need complementary
proteins (mixture of incomplete
protein), and enough Calories to meet
all energy needs
Sometime, vegetarians also take
supplements to get enough vitamins,
but overall they have a diet lower in fat
Fast Foods
Fast foods are a part of modern society
Many fast food meals provide adequate
protein, but often contain a lot of fat
and sodium and are low in vitamins and
minerals
It is possible to eat a balanced meal at
a fast food restaurant as long as you
are making wise decisions that cover all
essential nutrients