Transcript What`s in our Fruit and Vegetables?

What is Balanced Diet?
Why eat Healthy?
Components
Balanced Diet for Kids
 What next?
Balanced Diet is a food preparation which provides complete nutrients as well as
supplies carbohydrates, proteins, fats, vitamins, minerals and fiber in their normal
proportions. It is the basis for all diet modifications.
Fruits &
Vegetables
Milk &
Diary Foods
Vegetables Keeps our body healthy
• Eating a diet rich in fruit and vegetables can
lower the risk of and prevent a number of
serious illnesses and health problems, such as
cancer, high blood pressure and cardiovascular
disease.
What's in our Fruit and Vegetables?
• They are made up of water, melons up to 94%,
which is also essential for the body and their
skin and seeds contain plenty of fibre, which
our body needs to help cleanse and rid itself
of waste and toxins. Fibre is needed to keep
bowel movements regular, lower cholesterol,
prevent constipation, bowel cancer and other
illnesses of the bowel and intestine such as
diverticulosis.
What's in our Fruit and Vegetables?
• Different coloured fruits and vegetables
contain different minerals, nutrients and
antioxidants
• For example, dark green leafy
vegetables such as watercress,
cabbage or spinach contain
certain carotenoids that
protect, delay and may
prevent the onset of
degenerative age-related eye
diseases such as cataracts or
macular degeneration.
What's in our Fruit and Vegetables?
• They are also rich in vitamins C
and E, which are both very
powerful antioxidants
• Red, orange and yellow coloured
fruits and vegetables such as
melon, tomatoes, carrots and
apricots contain lots of vitamins
A, C and E, which all help to fight
certain types of cancer and act by
neutralising free radicals in the
body.
What's in our Fruit and Vegetables?
• As well as containing large amounts of
vitamins A, C and E, fruits and vegetables are
also rich in vitamins B and K plus minerals
such as potassium, calcium, phosphorous,
manganese and iron.
How much Fruit or Vegetables do we
need daily?
• We should eat
5 portions of
fruit and
vegetables
daily.
One portions of Fruit and Vegetables:
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1 portion = 80 g = 3 oz = ½ cup = 3 tbsp
1 medium piece of fruit (apple, pear, orange, banana)
1 handful of grapes or cherries
2 small fruits such as plums, apricots
1 slice of large fruit eg: pineapple or melon
1 glass of fruit or vegetable juice
1 small packet of dried fruit such as prunes, raisins,
½ avocado or grapefruit
small side salad
1 large tomato or 6 cherry tomatoes
1 small tin of fruit (150 - 200 g)
3 large tbsp of vegetables
3 tbsp of pulses - chickpeas, beans, lentils
1 corn on the cob
1 bunch of watercress or rocket
How to include more Fruit and
Vegetables in your diet
• Start the day with a glass of freshly
squeezed orange or grapefruit juice
• Add sliced banana, strawberries, kiwi to
your breakfast cereal
• Have a fruit smoothie for breakfast made
with banana, yoghurt and other fruit
• Add lettuce, sliced tomato, cucumber and
rocket to sandwiches
• Add diced red, orange and green pepper
to tuna mayonnaise
• Choose dried fruit snacks over crisps or
chocolate
• Add sliced fruit to yoghurt or other
desserts
How to include more Fruit and
Vegetables in your diet (cont)
• Choose healthy dips with vegetable
crudités over unhealthy snacks
• Make healthy homemade vegetable soups
for lunch or dinner
• Always have a side salad of lettuce,
cucumber, tomato and onion with your
meal
• Try different and exotic salads for a change
• Try to eat 3 different vegetables with your
main meal
• Have a fruit salad for dessert
• Make healthy risottos or couscous with
fresh vegetables
Exercise and your Body
Exercise can feel good and give
you a natural high that's better
than drugs or alcohol?
Your body wears out when it's
NOT used.
Ultimately, the amount of
exercise you REALLY need is the
amount it takes to give you the
results you want.
Exercise and your Body (cont)
In Dr. Michael Colgan's book, "The New
Nutrition", Dr. Colgan writes,
"At The Colgan Institute, we have found
that for fat loss, five days a week for 30
minutes is much superior to three days
weekly at 70 minutes even though the total
weekly time of the three day people is an
hour longer. In order to keep the metabolic
rate churning, frequent exercise is the key."
Water and your Body
• A general rule of thumb is
to drink eight 8oz. glasses
of water a day. This is
equivalent to 64oz or 2
quarts or almost 2 liters or
half a gallon.
• Often the guideline is to
drink daily half as many
ounces of water, as the
number of pounds in your
body weight.
FINAL WORD
• TAKE A REST AFTER LUNCH,
TAKE A MILE’S WALK AFTER
DINNER.
It is UNHEALTHY
to go to bed
immediately after
Dinner