h ealthy e ating & n utrition orit. k ey t opics 1. healthy eating 2. six classes of essential...
TRANSCRIPT
HEALTHY EATING & NUTRITIONOrit
KEY TOPICS1. Healthy Eating
2. Six Classes of Essential Nutrients
3. Balancing Your Meals
4. Healthy Snacks
5. Tips On Portions & Healthy Eating
LESSON 1 – HEALTHY EATING
LESSON 1.0 – WHY SHOULD WE EAT HEALTHY?
Food is meant to nourish our body and give us enough energy to get through everyday
Healthy eating is vital to staying healthy and is important for healthy development
Prenatal Early Childhood Later Life
LESSON 1.0 – WHY SHOULD WE EAT HEALTHY?
Healthy eating is also essential for reducing the risk for many chronic diseases
CancerCardiovascular DiseaseDiabetes
LESSON 2 – SIX CLASSES OF ESSENTIAL NUTRIENTS
LESSON 2.0 – WHAT IS AN ESSENTIAL NUTRIENT?
An essential nutrient is required for our body’s functioning
It is a type of nutrient that cannot be synthesized (produced) by our body
This is why…
We MUST include this essential nutrient in our diets in order to supply our body with the nutrient it needs to function properly
LESSON 2.1 – THE 6 ESSENTIAL NUTRIENTS
On a daily basis, our body needs 6 essential nutrients:1. Carbohydrates 2. Fats3. Proteins 4. Water5. Vitamins6. Minerals
LESSON 2.2 – MACRONUTRIENTS AND
MICRONUTRIENTS
These 6 essential nutrients can be divided into two separate categories:
Macronutrients and Micronutrients
LESSON 2.2 – MACRONUTRIENTS AND
MICRONUTRIENTS
Carbohydrates
Fats
Proteins
Water
Vitamins
Minerals
Macronutrients Micronutrients
LESSON 2.3 – MACRONUTRIENTS
Macronutrients are the source of our body’s energy
Carbohydrates, Fats, Proteins and Water are macronutrients because they are a large portion of the food we eat
We use calories to measure energy
Energy helps our body grow and function, repair and develop new tissues and conduct nerve impulses
LESSON 2.3 – CARBOHYDRATES
Carbohydrates are offered as starch, fibre and various sugars
Good Sources of Carbohydrates: Whole grain breads Muesli cereals Potatoes Brown pasta Brown rice Fruits and vegetables
LESSON 2.3 – FATS
Fat is needed for energy and for the body to be able to absorb fat-soluble vitamins (vitamins A, D, E and K)
Good fat: ~Oily fish~Rapeseed oil~Liquid margarine~Low fat margarine~Light products of milk, yogurt and cheese
UNSATURATED FAT
Healthy fat that is found in foods such as:
Nuts/Almonds/Natural Peanut Butter
Avocado
Salmon
Olives/Olive Oil
SATURATED FAT
unhealthy fat that is naturally found in foods from animals such as:
fatty cuts of meat poultry with the skin on higher fat milk, cheese and yogurt
TRANS FAT Increases the risk of heart disease
Trans fats occur naturally in: Beef Lamb Full-fat dairy products
A lot of processed foods contain trans-fat and we can easily avoid it
TRANS FAT
LESSON 2.3 – PROTEINS
Body’s building blocks and are needed for all cells, tissues and hormone productions
Protein sources: Meat Fish Eggs Legumes (plants from any bean, pea or lentil) Dairy products
LESSON 2.3 – WATER
Water is needed for many functions:
Water is found in the body’s cells and transports nutrients to cells and removes toxins from our body
Water regulates the body temperature by our sweat
We get about 50% of the water we need from our food
Water contains no calories
LESSON 2.4 – MICRONUTRIENTS
Micronutrients are necessary for the release of the energy in your body
They don’t have any calories and don’t supply your body with energy
LESSON 2.4 – VITAMINS
Essential for: normal metabolism growth and development regulation of cell function
Also: Needed to prevent infections Important for our night vision Enable the body to clot blood
FAT-SOLUBLE VITAMINS
WATER-SOLUBLE VITAMINS
LESSON 2.4 – MINERALS
Minerals are found in water and soil, plant roots and animals
Minerals are needed for: Bones Teeth Blood Normal heart rhythm Cellular metabolism Muscle reflexes
LESSON 3 – BALANCING YOUR MEALS
LESSON 3.0 – WHAT SHOULD ALL MEALS
CONTAIN?
All meals should contain the main food groups
LESSON 3.1 – BREAKFAST
Protein and Fibre are really important to incorporate!
Protein: dairy products, eggs, lean breakfast meats (Canadian Bacon, extra-lean ham, turkey bacon or light turkey sausage), soy milk and other soy products
Fibre: a whole grain and/or fruit or vegetables
LESSON 3.2 – LUNCH
Should contain:
Bread, cereal or potatoes (carbohydrates and energy)
Fruit and vegetables (vitamins and minerals) Milk and dairy foods (protein and minerals) Meat or fish (protein)
LESSON 3.3 – DINNER
Imagine a dinner plate and divide it into 4 sections
Fill one quarter with protein (fish, skinless poultry, lean beef, beans or tofu)
Fill another quarter with starch (brown rice, whole-wheat pasta, slice of whole-grain bread, potatoes)
Fill two quarters with vegetables (green beans, peas, carrots, broccoli, green salad, cauliflower, spinach)
LESSON 3.3 – DINNER
LESSON 4 – HEALTHY SNACKS
LESSON 5 – TIPS ON PORTIONS & HEALTHY
EATING
LESSON 5.1 – TIPS ON PORTIONS
Easy way to measure portions:
A clenched fist is about a cup (recommended for a portion of pasta, rice, cereal, vegetables, and fruit)
The palm of your hand (a meat portion)
The top of your thumb (helps limit the amount of added fats like butter, mayo or salad dressing)
LESSON 5.2 – TIPS ON HEALTHY EATING
Eat three well-balanced meals and one or two healthy snacks at regular times throughout the day
Do not skip meals or wait too long between them
Add more salads and fruit to your diet
Try not to rush through your meals
THE ENDThank you
REFERENCES http://www.natural-healing-for-all.com/
6_essential_nutrients.html