Healthy Eating

1. By Neelam Singh

3. Improve health
Increase happiness
Prevention of many chronic
health risks.

4. Healthy Eating is not
about strict nutrition
philosophies, staying
unrealistically thin, or
depriving yourself of the
foods you love.
Healthy eating means
eating a variety of foods
that gives the nutrients
you need to maintain good
health, feel good and have
more energy. It includes a
Balanced Diet which
contain all the essential
nutrients

5. To build a healthy plate:
 Fill ½ of your plate with fruits and
vegetables.
 Fill ¼ of your plate with grains
(preferably whole).
 Fill ¼ of your plate with a lean protein
source.
 Having a serving of dairy on the side.

6.  Any fresh, frozen, dried or canned
fruit falls in this category. It may be
whole, cut-up, or pureed.
 Eat a variety of fruit
 Go easy on fruit juices
 Try to consume 2 C every day
 Key message: Make half of your plate fruits and vegetables

7.  Eat more dark-green vegetables—
broccoli, spinach, and other dark-leafy
greens
 Consume more orange vegetables—
carrots and sweet potatoes
 Include more dry beans and peas.
 Generally, men and women should
consume 2½ C every day
 Key message: Make half of your plate fruits and vegetables

8. COLOR YOUR
PLATE
BLUE & PURPLE
 Anthocyanin's, the powerful antioxidants
are the blue/purple causing pigment.
 Blue/purple colored vegetables may help reduce the risk of
cancer, stroke and heart disease.
Examples: Blueberries ,blackberries , prunes, egg plant , purple
onion ,plums

9.  Lycopene or anthocyanin's
are the red color causing pigment
 Lycopene reduces risk of several kind of cancers.
 Anthocyanin's are powerful antioxidants which protect cells
from damage.
 High in vitamin A,C and potassium which keeps our eyes, gums
,teeth healthy and protect our heart.
Examples :Apples, Watermelon, Tomato , strawberries ,
cranberries ,Bell peppers, Guava, pomegranate, raspberries,
cherries
COLOR YOUR
PLATE - RED

10. COLOR YOUR
PLATE -
ORANGE & YELLOW
 Carotenoids are the yellow/orange color causing pigment
 Beta – Carotene in sweetpotatos ,pumpkins ,carrots is
converted to vitamin A , which helps to maintain mucous
membrane & makes our eyes healthy
 Citrus fruits like orange are an excellent source of Vitamin C
& potassium that reduces aging, stress ,lower blood pressure ,
fight harmful free radicals.
Examples: Apricot, Cantaloupe, Lemons, Mangoes, Nectarines,
Oranges, Papaya, Peaches, Pineapple, Pumpkin, Sweat corn, Red
onions.

11. COLOR YOUR
PLATE -
GREEN
 Chlorophyll is the green
color causing pigment.
 Full of fiber, , calcium, folate, vitamin C, & Beta-carotene.
These nutrients reduce cancer risks, lower blood pressure and
LDL cholesterol levels, normalize digestion time, support
vision health , fight harmful free-radicals, & boost immune
system activity.
Examples : broccoli, kale, spinach, collard, green Brussel, sprouts,
cabbage, Kiwi, green beans, asparagus, avocadoes, pea, lettuce,
spinach, cucumber, green grapes, peppers

12.  Fill ¼ of your plate with grains
 Make at least ½ of your daily grain servings
whole grains
 Any food made from wheat, rice, oats,
cornmeal, barley or another cereal grain.
 Increase whole grain intake by replacing
refined grains with whole grains
 Examples of whole grain: whole wheat flour, jowar, bajra,
bulgur (cracked wheat), oatmeal, whole cornmeal, brown rice
 Examples of refined grain: white flour, white bread, white rice.

14.  When grains are refined to produce white flour, the bran
and germ layers are generally removed, leaving only the
endosperm causes significant losses of fiber, vitamins,
minerals, antioxidants and phytochemicals from the grains
 And they often have high levels of added sugar, fat or salt,
and generally have a higher GI than whole grains.
 Eating refined cereals causes a sharp rise in blood sugars and
a strong response from the pancreas, which is not good

15. Whole grains contain all three layers of the grain.
Dietary fiber :
 Reduces risk of heart disease, obesity , type -2 diabetes
 Provides a feeling of satiety.
 Helps in reducing blood cholesterol levels .
 Maintain prober bowel function and reduces constipation.

16. Several B vitamins (thiamin, riboflavin, niacin, and folate )
 Helps the body form red blood cells.
 They help the body release energy from protein, fat, and
carbohydrates.
 B vitamins are also essential for a healthy nervous system
Iron :Iron is used to carry oxygen in the blood
Magnesium :A mineral used in building bones and releasing
energy from muscles.
Selenium: Protects cells from oxidation.
 It is also important for a healthy immune system

17.  Make ¼ of your plate lean protein.
 Includes all foods made from meat, poultry,
seafood, beans and peas, eggs, soy products,
nuts, and seeds
 Choose low-fat or lean meats and poultry
 Choose unsalted nuts and seeds to keep sodium intake low. –
 Select some seafood that is rich in omega-3 fatty acids, such as
salmon, trout, sardines, anchovies, herring, Pacific oysters, and
mackerel.
 Processed meats such as ham, sausage, or deli meats have
added sodium. Check the Nutrition Facts label to help limit
sodium intake. -

20.  Includes all milk and milk products
 Choose low-fat or fat-free milk, yogurt,
and other milk products
 For those who are lactose intolerant,
smaller portions may be well tolerated.
Or lactose-free milk, yogurt, and cheese,
and calcium-fortified soymilk can be taken
 Calcium choices for those who do not consume dairy products include
-fish (sardines, salmon with bones) soybeans, beans, leafy greens
(collard ,turnip greens, spinach, kale, bok choy) and calcium-fortified
juices, cereals etc.

21. Calcium - used for building bones and teeth,
maintaining bone mass
Vitamin D – Works to maintain proper levels of
calcium and phosphorous, thereby helping to build and
maintain bones
Potassium - helps to maintain healthy blood pressure.

22. These foods are oily or fatty
 Source of energy.
 Insulation and padding
 Source of essential fatty acids
 Absorption of vitamins.
 Satiety value

23. Solid at room temperature
Saturated fats: Examples: Full-fat meats and dairy
products, coconut, or palm oils.
Trans Fatty Acids :
 Baked goods (cookies, cakes, frosting, crackers, donuts, pastries,
and croissants)
 Packaged snack foods (chips, crackers, snack mixes, burgers,
fries)

24. Consuming too many of these fats has been shown to
raise LDL cholesterol and increase risk for heart
disease
 How to identify:
 Look at the ingredient label for the terms “hydrogenated oil”
or “partially hydrogenated oil”
 Even if the nutrition facts label reads “0 gm trans fat” the food
can still contain trace amounts

25. Used in the body for physiological
and structural functions
The body makes cholesterol and
humans do not need to consume this
in their diet
Higher intakes have been shown to
raise blood levels of LDL cholesterol
(a positive risk factor for heart
disease)
Varying levels can be found in
different animal products: meat,
seafood, poultry, eggs, dairy products

26.  Oils are the major source of monounsaturated
fats (MUFAs) and polyunsaturated fats (PUFAs) in the diet
 PUFAs contain some fatty acids that are necessary for health—called
"essential fatty acids”
 Omega-6 PUFAs (liquid vegetable oils like sunflower, safflower,
corn , soya bean oil)
 Omega-3 PUFAs (soybean oil, canola oil, walnuts, flaxseed, fish)
 Vitamin E
 A powerful antioxidant that has may reduce the risk of heart
disease and cancer

27. Keep total fat intake between 20 - 30 %
of calories (With most fats coming from
sources of PUFA and MUFA, such as fish
, nuts, and vegetable oils).
Consume less than 10 percent of calories from
saturated fatty acids
Consume less than 300 mg/day of cholesterol
Keep trans fatty acid consumption as low as possible
When selecting and preparing meat, poultry, dry beans,
and milk or milk products, make choices that are lean,
low-fat, or fat-free.

28. Sodium is an essential nutrient and
is needed by the body in relatively small quantities
The higher an individual’s intake of sodium, the higher their blood
pressure
The daily requirement for average person is 2,300 mg/day (1 tsp)
For certain groups the requirement is 1,500 mg/day
Individuals with hypertension, diabetes, or chronic kidney disease
Individual age above 51 years.

29.  Read the Nutrition Facts label for information on the sodium
content of foods
 Consume more fresh foods and less processed foods
 Eat more home-prepared foods where you have more control over
preparation methods
 Use spices, juice, or vinegar as flavoring instead of salt
 Use condiments & spices often and do not add extra salt to food at
meals
 Increase the amount of potassium in your diet (works to
counteract sodium in the body)

30.  Sugars are added to foods to improve sweetness and
palatability, serve as a preservative, and provide functional
attributes (ex: browning capacity)
 Many foods that contain added sugars often supply calories,
but few or no essential nutrients and no dietary fiber (empty
calories)
 Both naturally occurring sugars and added sugars increase
the risk of dental caries

31.  Drink few or no regular sodas, sport drinks, energy
drinks, and fruit drinks
◦ Instead, choose water , coconut water unsweetened
tea or coffee, buttermilk etc.
 Eat less cookies, cake, ice cream, candy, and other
desserts
◦ Select fruit for dessert
 Read the Nutrition Facts label and ingredient label
to choose products with less sugar

32. Those who choose to drink alcoholic beverages
should do so sensibly and in moderation (≤ 1 drink for
women/day and ≤ 2 drinks for men/day).
Alcohol is very high in calories, and it also can affect the way the
body metabolizes. Our body can react by storing it as fat rather
than using as fuel. More than one drink a day and binge drinking is
likely to increase the weight
Alcohol intake has also been linked to increased risk of breast
cancer, violence, drowning, and injuries form falls and auto
accidents

33. Balancing Calories
• Enjoy your food, but eat less.
• Avoid oversized portions.
Foods to Increase
• Make half your plate fruits and vegetables.
• Make at least half of your daily grains whole grains.
• Switch to fat-free or low-fat milk.
Foods to Reduce
• Compare sodium in foods like soup, bread, and frozen meals and
choose the foods with lower numbers.
• Drink water instead of sugary drinks.

35. Exercise improves your
mood.
Exercise combats chronic
diseases.
Exercise helps you manage
your weight.
Exercise strengthens your
heart and lungs.
Exercise promotes better
sleep.
Exercise can be fun!!!

36. Understanding food
Which food will raise your blood glucose the most
quickly?
A. Sweet potato
B. Diet soda
C. Fruit juice

37. Understanding food
Carbohydrates are found in which foods?
A. Starch, fruit, milk, starchy vegetables
B. Cheese, steak, chicken
C. Olive oil, butter and fish

38. Understanding food
The blood cholesterol particle often referred
to as "bad cholesterol” is:
A.Triglyceride
B. HDL
C. LDL

39. Understanding food
Bad" fats (the unhealthy types of fat found in
your diet that increase your risk for heart
disease), include:
A. Monounsaturated and omega-3 fats
B. Saturated, hydrogenated and trans fats
C. Polyunsaturated fats

40. Understanding food
Cholesterol is found in which foods ?
A. Vegetable oil, margarine and nuts
B. Tofu, carrots and vegetable oil
C. Meat, egg yolks, fish, poultry and dairy
products

41. Understanding food
Proteins are found in which foods ?
A. Sugar and fruit
B. Beef, poultry, eggs and dairy products
C. Butter, margarine and olive oil

42. Understanding food
Heart healthy diet is one that is:
A. Low in saturated fat, hydrogenated fat, trans fat
and cholesterol
B. High in soluble fiber
C. Low in sodium
D. All of the above

43. Understanding food
You want your family to eat better, but making the right choices
can be tricky and take lots of time. The simplest way to enjoy a
healthy diet is to:
A. Carefully read labels and choose canned foods with the most
sodium, cholesterol and sugar.
B. Eat a wide variety of nutritious foods daily. Example: fruits,
vegetables, whole grains, lean meats and fish.
C. Snack on convenience foods during busy times and rely on vitamins
to fill in the nutritional gaps. Who has time to cook?

44. Understanding food
Deeply colored fruits and vegetables - like spinach,
carrots, peaches and berries - tend to be higher in
vitamins and minerals than others, such as potatoes
and corn
A. TRUE
B. FALSE

45. Understanding food
Fish can keep your heart healthy and lower your
chances of heart disease and stroke. How often should
you eat it?
A. Try to have salmon, tuna, mackerel, herring or
trout at least twice a week..
B. Everyday
C. Once a week.

46. Understanding food
Which kind of grains are the greatest for your health?
A. Always look for refined and processed grains so
you can be sure all the nutrients have been
removed.
B. Whole grains contain the entire grain and include
whole-wheat flour, oatmeal, whole cornmeal,
brown rice and bulgur
C. Either type is fine

47. Understanding food
Sources of heart healthy "good” fats include:
A.Olive oil, nuts, avocados and salmon
B. Bacon, hot dogs and liver
C. Butter, cheese and coconut oil

48. Understanding food
Which of the following does not contain
unsaturated fat ?
A. Sunflower
B. Olive oil
C. butter

49. Understanding food
You should limit sodium intake to how much per
day?
A. One teaspoon
B. One tablespoon
C. 1 cup

50. Understanding food
In order to maintain a healthy diet and what
you should pay attention to while preparing
meal?
A. Serving size
B. Color of food
C. Serving temperature