Ways To Stay Healthy PDF

Ways to Stay Healthy IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St., Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED  a. Get plenty of exercise...

Ways to Stay Healthy IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St., Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED  a. Get plenty of exercise Exercise is any physical activity that maintains or improves a person’s health. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St., Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED  b. Eat a healthy, well- balanced diet Balanced diet provides nutrients needed by the body, and helps reduce the risk of certain health problems. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St., Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED  c. Avoid stress Stressors (causes of stress) can cause physical and mental reactions, including tiredness. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St., Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED Two common healthy ways to handle stress IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St., Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED Relaxation Doing something to divert your attention off the problem and to concentrate on other things that are not burdensome. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St., Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED Redirection Letting go of your energy and directing it into another activity that is not as stressful. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St., Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED  d. Have enough rest and sleep Sleep is a restful condition wherein there is suspension of consciousness. It is ideal to have 8 to 10 hours of sleep every day. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St., Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED Factors That Influence Food Choice IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED 1. Personal Taste Your personal taste has a lot to do with what you choose to eat. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED 2. Family or Religious Traditions There are families who are vegetarians and do not serve meat in the family. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED 3. Convenience of Foods You are most likely to be tempted to eat some foods within reach because they are convenient, and so you may eat them more often. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED 4. Cost of Food May affect the kinds of foods your family buys regularly. This factor determines the kinds of foods you actually eat. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED 5. Foods Which Most of Your Friends Eat You have come to prefer certain foods because most of your friends like them. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED 6. Availability of Certain Foods in Your Area Foods that are available in your local area may consist a large part of your diet. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED  Types of Eating IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED 1. Emotional Eating Some who are on the verge of emotional turmoil try to forget their disappointments by indulging in food. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED 2. Social Eating Think of a time when you have attended a party and have eaten almost everything prepared on the table even though you are not hungry. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED 3. Eating while Watching TV, Movie, or Sports Events In view of the much attention being focused on the “boob tube” no satisfaction in eating is being achieved in this case. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED 4. Fueling for Performance Food provides the necessary substances to fuel your energy, and to make your muscles and bones strong. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED Tips to consider in order for you to do your best during a physical workout IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED  a. Fuel up before vigorous exercise IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED  b. Drinking water IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED  c. Get enough sleep IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED Six Types of Nutrients Found in Foods IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED 1. Proteins are essential nutrients needed for the continuous growth and repair of body tissues. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED 2. Carbohydrates are the body’s main sources of heat and energy. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED 3. Fats provide another source of heat and energy to help the body store vitamins. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED 4. Vitamins are essential to different bodily function. They help the body use carbohydrates, proteins, and fats. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED  13 Essential Vitamins IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED  a. Vitamin A is for growth, good eyesight and healthy skin. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED b. Vitamin C, also called ascorbic acid, is an antioxidant that promotes healthy teeth and gums. It helps the body absorb iron and maintain healthy tissue. It is also essential for wound healing. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED c. Vitamin D is also known as the "sunshine vitamin," since it is made by the body after being in the sun. Ten to 15 minutes of sunshine 3 times a week is enough to produce the body's requirement of vitamin D for most people at most latitudes. Vitamin D helps the body absorb calcium. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED d. Vitamin E is an antioxidant also known as tocopherol. It helps the body form red blood cells and use vitamin K. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage. Antioxidants are found in many foods, including fruits and vegetables. They are also available as dietary supplements. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED Tocopherol is a class of vitamin E compounds naturally found in many different sources, such as oils, nuts, and vegetables. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED e. Vitamin K is needed because without it blood would not coagulate normally. Some studies suggest that it is important for bone health. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED f. Thiamine (vitamin B1) helps the body cells change carbohydrates into energy. Getting enough carbohydrates is very important during pregnancy and breastfeeding. It is also essential for heart function and healthy nerve cells. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED g. Riboflavin (vitamin B2) works with the other B vitamins. It is important for body growth and the production of red blood cells. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED h. Niacin is a B vitamin that helps maintain healthy skin and nerves. It also has triglyceride-lowering effects at higher doses. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED i. Vitamin B6 is also called pyridoxine. Vitamin B6 helps form red blood cells and maintain brain function. This vitamin also plays an important role in the proteins that are part of many chemical reactions in the body. The more protein you eat the more pyridoxine your body requires. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED j. Vitamin B12, like the other B vitamins, is important for metabolism. It also helps form red blood cells and maintain the central and peripheral nervous systems. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED k. Pantothenic acid (vitamin B5) is essential for the metabolism of food. It also plays a role in the production of hormones and cholesterol. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED l. Biotin is essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED m. Folate works with vitamin B12 to help form red blood cells. It is needed for the production of DNA, which controls tissue growth and cell function. Any woman who is pregnant should be sure to get enough folate. Low levels of folate are linked to birth defects such as spina bifida. Many foods are now fortified with folate in the form of folic acid. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED 5. Minerals are nutrients that are needed in many body processes. a. Calcium helps build bones, nails, and teeth. b. Iron is essential for developing the red blood corpuscles which carry oxygen throughout the body. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED c. Zinc has the ability to maintain vitamin E level in the blood and aids the body in the absorption of vitamin A. d. Potassium eliminates muscle cramps and lowers blood pressure. e. Selenium works hand in hand with vitamin E in protecting tissue and cell membranes. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED 6. Water makes up blood and other body fluids, helps digest food, regulates the body temperature, assists in the efficient elimination of wastes, and cushions joints and the spinal cord. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED  Your body needs 8 to 12 glasses of water each day. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED Food Pyramid It is a simple visual guide to the types and proportion of food that we should eat every day for good health Food that contains the same type of nutrients are grouped together. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED  Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DOST) has designed a daily nutritional guide for Filipinos of all ages. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED  Water hydrates our body, helps our organs work properly and cleans our organism from the inside IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED Pinggang Pinoy is an easy-to-understand food guide that reminds us of what our meals should look like each day If we make each meal a Pinggang Pinoy we will get the energy and nutrients our bodies need to be healthy. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED  A properly balanced meal consists of three basic food groups – Go foods, Grow foods, and Glow foods – accompanied by a glass of water and/or a nutritious beverage like milk. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED Three basic food groups are Go,Glow and Grow. GO FOOD gives our body heat and energy.... GROW FOOD repairs and builds our body cells and tissues.... GLOW FOOD regulates and protects our bodies. IMMACULATE CONCEPTION CHILD DEVELOPMENT CENTER, INC. J.P. Rizal St. Poblacion, Pandi, Bulacan, Philippines 3014 ALL RIGHTS RESERVED