Transcript Healthy Food - British Council Schools Online

HEALTHY FOOD
What is healthy 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. The substance is ingested by
an organism and assimilated by the
organism's cells in an effort to produce energy,
maintain life, or stimulate growth.
Healthy Eating

The crucial part of healthy eating is
a balanced diet. A balanced diet - or a
good diet - means consuming from all the
different good groups in the right
quantities. Nutritionists say there are five
main food groups - whole grains, fruit
and vegetables, protein, diary, and fat &
sugar.
Main Food Groups:

Whole Grains: whole wheat, brown rice,
corn, oatmeal (oats) etc.
Fruits and Vegetables
 Proteins: meat, poultry, fish, eggs, quorn,

soya(includes tufo) etc.
 Diary: cheese, milk, butter, oil etc.
 Fats and Sugars: chocolate, cakes, biscuits,
jam, butter, sodas, mayonnaise etc.
Whole Grains:

A whole grain, unlike refined grains, still has the
bran and the germ attached. Whole grains are rich
in fiber, minerals and vitamins. When grains are
refined the bran and germ are removed. It is not
possible to know whether food is made from whole
grain just by looking at it. To be really sure you
have to read the label. In the list of ingredients, the
word whole or wholegrain needs to appear before
the name of the grain.
Fruits and Vegetables:

They have a high vitamin, mineral and fiber content
- these nutrients are vital for your body to function
well. Several studies have proven that a good
intake of fruit and vegetables may protect from
developing heart disease, diabetes type 2, and
cancer. Most health departments throughout the
world recommend that we consume five portions of
fruit and vegetables each day. This could include
either fresh, frozen or canned, or dried fruit and
veggies.
Proteins:

We need protein for the building and repairing of
tissue in our body. Protein-rich foods also include
essential minerals, such as iron, magnesium, zinc, as
well as B vitamins. Nutritionists advise that the fat in
meat should be trimmed and drained away after
cooking. The skin should be removed from poultry.
For people who are not vegetarians, nutritionist
advise we consume fish at least twice a week. It is
better for your health to grill, roast or microwave
meats and fish, rather than frying them.
Diary:

Dairy products are a good source of calcium which
is important for healthy bones and teeth. Dairy
products include milk, yoghurts, cheese, and some
soya dairy products. Nutritionists say we should aim
for low fat dairy products. People who do not
consume animal sourced foods can get their calcium
intake from other products, such as broccoli,
cabbage and soya milk and yoghurts with added
calcium.
Fats and Sugars:

There are two basic types of fats - saturated and
unsaturated. Cream, margarine and fried foods
are high in saturated fats, while vegetable oils and
oily fish are rich in unsaturated fats. Saturated fat
consumption should be kept to a minimum because
excess consumption significantly increases the risk of
developing such diseases as heart disease. Even
sugary foods and drinks, like some sodas and
sweets should be kept to a minimum because they
are high in calories and bad for your teeth.
MyPlate:
Sometime during your life, you’ve probably seen that colorful
triangle containing a variety of foods and how many servings you
need to eat each day. Perhaps you learned about it back in health
class, saw it displayed on the cafeteria wall, or glanced at it on the
back of your cereal box one morning. That familiar food pyramid
(introduced in 1991) was supposed to be our nutrition survival guide in
a one-size-fits-all world. But let's face it, many people found the
pyramid to be confusing, and felt that it didn't really help individuals
know how to plan a healthy diet, one meal at a time. And maybe more
importantly, nutrition (and how many servings of food you need each
day) is far from one-size-fits-all.
So in May 2011, the USDA finally ditched the pyramid concept in
favor of a brand new shape: a circle or rather, a plate. (MyPlate)
Healthy Food #1: Lemons
Why They're Healthy:
- Just one lemon has more than 100 percent of your daily
intake of vitamin C, which may help increase "good" HDL
cholesterol levels and strengthen bones.
- Citrus flavonoids found in lemons may help inhibit the
growth of cancer cells and act as an anti-inflammatory.
Quick Tip:
Add a slice of lemon to your green tea. One study found that
citrus increases your body's ability to absorb the antioxidants
in the tea by about 80 percent.
Healthy Food #2: Broccoli
Why It's Healthy:
- One medium stalk of broccoli contains more than 100 percent of
your daily vitamin K requirement and almost 200 percent of
your recommended daily dose of vitamin C -- two essential
bone-building nutrients.
- The same serving also helps stave off numerous cancers.
Quick Tip:
Preserve up to 90 percent of broccoli's vitamin C by microwaving.
(Steaming or boiling holds on to just 66 percent of the nutrient.)
Healthy Food #3: Dark
Chocolate
Why It's Healthy:
- Just one-fourth of an ounce daily can reduce blood pressure in
otherwise healthy individuals.
- Cocoa powder is rich in flavonoids, antioxidants shown to
reduce "bad" LDL cholesterol and increase "good" HDL levels.
Quick Tip:
A dark chocolate bar contains about 53.5 milligrams of
flavonoids; a milk chocolate bar has fewer than 14.
Healthy Food #4: Potatoes
Why They're Healthy:
- One red potato contains 66 micrograms of cell-building folate
about the same amount found in one cup of spinach or broccoli.
- One sweet potato has almost eight times the amount of cancerfighting and immune-boosting vitamin A you need daily.
Quick Tip:
Let your potato cool before eating. Research shows that doing so can
help you burn close to 25 percent more fat after a meal, thanks to a
fat-resistant starch.
Healthy Food #5: Salmon
Why It's Healthy:
- A great source of omega-3 fatty acids, which have been linked
to a reduced risk of depression, heart disease, and cancer.
- A 3-ounce serving contains almost 50 percent of your daily dose
of niacin, which may protect against Alzheimer's disease and
memory loss.
Quick Tip:
Opt for wild over farm-raised, which contains 16 times as much
toxic polychlorinated biphenyl (PCB) as wild salmon.
Tips:
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Balance calories. People should only eat the amount of calories that the
body needs. Physical activity helps to balance calories
Enjoy your food, but eat less. The key here is to slow down while eating
to truly enjoy the food and try to minimize distractions like television.
Avoid oversized portions. MyPlate recommends smaller plates, smaller
serving sizes, and more mindful eating.
Eat more vegetables, fruits, whole grains, and fat-free or 1% milk
dairy products for adequate potassium, calcium, vitamin D, and fiber.
Make half your plate fruits and vegetables.
Make half your grains whole grains. This will help to ensure adequate
fiber intake and decrease intake of highly processed foods.
Eat fewer foods high in solid fat, added sugars, and salt.
Compare sodium in foods and then choose the lower sodium versions.
Drink water instead of sugary drinks to help cut sugar and unnecessary
calories.