Healthy Eating Habits PDF

# Vitamins and Minerals Vitamins and minerals include fruits, vegetables, whole grains, lean meats, and dairy products. Vitamins and minerals are essential for bodily functions such as helping to fight infection, wound healing, making our bones strong and regulating hormones. # Fat Healthy fats a...

# Vitamins and Minerals Vitamins and minerals include fruits, vegetables, whole grains, lean meats, and dairy products. Vitamins and minerals are essential for bodily functions such as helping to fight infection, wound healing, making our bones strong and regulating hormones. # Fat Healthy fats are essential for supporting cell growth, brain function, and hormone production, found in foods like oils, nuts, avocados, and fatty fish. Unsaturated fats found in olive oil, avocados, nuts, and seeds. # Protein Essential for growth and repair of tissues, found in foods like meat, fish, dairy products, and legumes. Good sources of protein include lean meat, poultry, fish, eggs, dairy products, legumes, and nuts. # Carbohydrates Carbohydrates are the body's main source of energy. They are found in foods such as grains, fruits, vegetables, and nuts. # Macronutrients and Micronutrients | Macronutrients | Micronutrients | |---|---| | Carbohydrates | Fiber | | Protein | Vitamins | | Fat | Minerals | | Water | # The Essential Nutrients and Its Function * Carbohydrates * Minerals * Protein * Fiber * Fat * Water * Vitamins # Let's Explore the Components of Healthy Foods and Their Contribution to Our Overall Health # Healthy Nutrition * Enhances health and quality of life. * Preparing most meals at home is one of the surest ways to eat healthier and enjoy a longer, * More productive, and better life. # Nutrition * Nutrition is about eating a healthy and balanced diet. Food and drink provide the energy and nutrients you need to be healthy. Understanding these nutrition terms may make it easier for you to make better food choices. * Having nutrition knowledge and making smart choices about the foods you eat can and will help you achieve optimum health over your lifetime, and be a key to avoiding obesity, illness, and many of today's most prevalent chronic diseases. # Good Nutrition * Helps fuel your body. The foods you eat supply the nutrients your body needs to maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system. # Proper Nutrition * Helps protect you from illness and disease, such as heart disease, diabetes, cancer, and osteoporosis. All the essential nutrients to carry out normal tissue growth, repair and maintenance. # Nutrition Fact/Food Label The nutrition fact/food label tells you: * The size of one serving of this food. * The nutrients in 100g of this food. # Chapter 2: Healthy Eating Habits **Note:** Count how many green birds will appear in the presentation. # Dietary Plan ## My Daily Healthy Living Chart * **Date:** * **Calorie Intake Goal:** ### Breakfast * **Food Item:** * **Calories:** ### Lunch * **Food Item:** * **Calories:** ### Dinner * **Food Item:** * **Calories:** ### AM Snack * **Food Item:** * **Calories:** ### PM Snack * **Food Item:** * **Calories:** ### Bi Snack * **Food Item:** * **Calories:** ### Daily Water Intake * 8 oz * 8 oz * 8 oz * 8 oz * 8 oz * 8 oz * 8 oz ### Physical Activity * 15 min * 15 min * 15 min * 15 min ### Total Calories # 1 Week Meal Plan ## Day 1 * **Breakfast:** Egg on toast, 2 peaches * **Lunch:** Tuna pasta * **Snack:** 30g almonds * **Dinner:** Chicken salad # Dietary and Fitness Goals The trend is now to focus on healthy food intake as a primary fitness goal. When healthy eating habits become a lifestyle, we are healthier and happier. Eating right allows us to reduce body fat, lose a few pounds, feel more confident and reduce our risk of illness. Frequent studies are indicating healthy food intake as the most important part of our fitness programs. Some physicians are teaching healthy eating habits and lifestyles as a way to improve overall health by reducing obesity and related disease. # Recommended Dietary Allowance (RDA) The estimated amount of a nutrient (or calories) per day considered necessary for the maintenance of good health by the Food and Nutrition Board of the National Research Council/ National Academy of Sciences. The RDA is updated periodically to reflect new knowledge. It is popularly called the Recommended Daily Allowance. # Dietary and Healthy Eating Practices * Reduce intake of saturated fats and trans-fats (such as partially hydrogenated oil) as much as possible. * Use vegetable oils (like olive or canola oil) instead of solid fats. * Reduce daily intake of salt or sodium. Reduce to less than 1,500mg. per day if you are older than 50, or have hypertension, diabetes or chronic kidney disease. * Restrict or eliminate "junk food" - foods that contain refined white flour, solid fats or trans fats, added sugars, and are high in sodium. * Restrict or eliminate sodas and other sugar-added drinks that are high in calories and contain few or no nutrients. * If you drink alcoholic beverages, do so in moderation. Drink only when it doesn't put you or anyone else at risk. * Eat a variety of vegetables, especially dark green, red, and orange vegetables (3 or more servings a day). * Eat a variety of fruits (2 or more servings a day). * Eat whole-grain, high-fiber breads and cereals (3 to 6 servings a day). Reduce or eliminate refined or processed carbohydrates; most of the grains in your diet should be whole grains. * Drink fat-free or low-fat milk and eat low-fat dairy products. * Choose from a variety of low-fat sources of protein - including eggs, beans, poultry without skin, seafood, lean meats, unsalted nuts, seeds, and soy products. If you eat meat, eat white meat at least four times more often than red meat. # Glow Food Regulate and protect our body. Glow foods are rich in minerals and vitamins. # Grow Food Repairs and build our body cells and tissues. It makes us grow. # Go Food Gives our body heat and energy. Foods rich in carbohydrates and starchy foods such as rice, corn, bread, oatmeal, macaroni, noodles, potatoes, camote, gabi, cassava and others. Food rich in sugar are cakes, candies, honey, jam, jellies, molasses and ice cream. # The Three Basic Food Groups * Go Food * Grow Food * Glow Food # Water Water is essential for all body functions. It is important to drink enough water every day to stay hydrated. Water rich foods such as fruits and vegetables also contribute to hydration. Water is the body's most important and basic nutrient. # Fiber Fiber is important for digestion and promoting a healthy gut, found in foods like whole grains, fruits, vegetables, and legumes. The main role of fiber is to keep the digestive system healthy.