This document discusses healthy eating and nutrition. It defines food and the essential nutrients found in food, including carbohydrates, fats, proteins, vitamins, and minerals. It then explains the major nutrition elements - protein, carbohydrates, fat, vitamins, minerals, water - and their importance. A balanced diet containing foods from the five food groups is recommended for good health, including breads/grains, fruits and vegetables, dairy, proteins, and fats in moderation. Following a balanced diet and making healthy choices supports overall well-being.
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.
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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.
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4.
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.
5. 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.
6. 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
7.
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
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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!.
9. 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.
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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
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12. 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
13. 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.
14. 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.
15. 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
16. 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.
17. Fats and sugar containing foods:
Hidden Fats and
Sugar:Cake,Sweets,Chocolate,Biscuits,IceCream,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.
18. 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
19. 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.
20. 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.
21. 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.
22.
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 highfiber 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.
23. 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.
24. 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.
