What is nutrition?

Why is eating a healthy diet important?

What is an example of healthy diet?

What are necessary nutrients?

Why is water important for a healthy diet?

How much water should a person drink in a day ?

What is the function of protein ?

What are some good sources of protein ?

How much protein should be consumed as part of a healthy diet?

What are some great sources of protein?

What are the functions of carbohydrates?

What are the two types of carbohydrates ?

Why is fiber important as part of a healthy diet ?

What are some good sources of carbohydrates and fibers in a diet?

What are fats?

What are the functions of fats in a diet?

What are some negative effects of fats ?

What are some sources of fats ?

How much fat should be part of a diet ?

What are minerals ?

What are the functions of minerals ?

What are some sources of minerals ?

Which vitamins does the body need ?

What are some functions of vitamins ?

Vitamin A

Vitamin B

Vitamin C

Vitamin D

Vitamin E

Vitamin K

What are some foods to limit in a diet ?

How can fat be limited in a diet ?

Which foods are important to eat everyday ?

What is the food pyramid ?

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WHAT IS NUTRITION ?

Good nutrition means eating a balanced, healthy diet.

WHY IS EATING A HEALTHY DIET IMPORTANT ?

A good diet increases your chances of staying healthy and feeling good about yourself

WHAT IS AN EXAMPLE OF A HEALTHY DIET ?

A healthy diet includes several nutrients. These are good materials that your body gets from food.

WHAT ARE THE NECESSARY NUTRIENTS ?

The necessary nutrients can be divided into six main groups:

• water
• protein
• carbohydrates and fibers
• fats
• minerals
• vitamins

 

 

WHY IS WATER IMPORTANT FOR A HEALTHY DIET ?

"Your body contains more water than anything else. Women are made up of about 60% water. For men it is about 70%. Water is the most important nutrient. Each cell in your body needs it. You would die a lot sooner from lack of water than from lack of food."

FUNCTIONS OF WATER:

• gets rid of waste (The body gets rid of waste through the water in sweat and urine.)
• carries other nutrients through the body
• has minerals
• helps your body digest food
• helps control your body temperature. It cools your body when you sweat.

 

 

SOURCES OF WATER

• liquids (water, juices, milk)
• some foods (melons, lettuce, oranges)

 

 

ADVICE

Try to drink 6-8 glasses of water a day.

WHAT IS THE FUNCTION OF PROTEIN ?

• needed for growth and repairing the body (forming new tissues and replacing the old)
• helps nutrients travel to and from the body's cells
• needed for muscle development, healthy skin, hair, and nails
• gives you energy
• helps to fight disease

 

 

WHAT ARE SOME GOOD SOURCES OF PROTEIN ?

• meat, chicken, and fish
• dried beans
• nuts
• eggs and dairy products
• brown rice
• potatoes
• broccoli

 

 

HOW MUCH PROTEINSHOULD BE CONSUMED AS PART OF A HEALTHY DIET ?

"If you eat a well balanced diet with a wide variety of foods, you don't need to worry about protein. Protein can come from both animals and plants. Animal proteins are more complete and can be more easily used by the body. Vegetable proteins are not as complete. You can make vegetable protein more complete by eating more than one kind at the same time. For example, eating corn and beans."

SOME GREAT SOURCES OF PROTEIN

WHAT ARE THE FUNCTIONS OF CARBOHYDRATES ?

"Carbohydrates are the best source of energy (units of energy are called calories). Simple carbohydrates, or sugars, give the body energy, but little else in nutrients. They also have a lot of calories. It is best to limit them. Complex carbohydrates are an excellent source of energy and other nutrients. They also provide fiber." Complex carbohydrates give you energy, provide vitamins and minerals and fiber.

WHAT ARE THE TWO TYPES OF CARBOHYDRATES ?

• complex carbohydrates (also called starches) provide fiber
• simple carbohydrates (or sugars)

 

 

WHY IS FIBER IMPORTANT AS PART OF A HEALTHY DIET ?

• helps the bowels work properly
• can help in weight control (A high fiber diet is usually lower in fat and sugar. It also takes longer to chew and provides a feeling of fullness')
• can help prevent some types of cancer and heart disease

 

 

WHAT ARE SOME GOOD SOURCES OF CARBOHYDRATES AND FIBER IN A DIET ?

• grains and cereals
• breads
• dried beans, pasta
• fruits and vegetables

 

 

WHAT ARE FATS ?

"There are two types of fats:

• Body fat. This is the fat on your body. If you eat more calories than you need, you will make too much body fat.
• Dietary Fat. This is fat that you eat. Your body only needs one tablespoon of fat each day to function properly. Your body can make fat out of extra protein or carbohydrates. So you do not need to eat much fat. The fat you do eat helps your body absorb some nutrients. Fat can also be used as energy. The problem with eating fat as a source of energy is that fatty foods do not make you feel full. For example, the following foods have the same amount of calories: piece of apple pie with ice cream =7 apples =30 carrots = 60 stalks of celery! You would feel very full after eating 7 apples, but not as full after eating one piece of pie! So it its better to get energy from carbohydrates and not from fats.

 

 

WHAT ARE THE FUNCTIONS OF FATS IN A DIET ?

• give you energy
• carry some vitamins through the body
• keep the body warm

 

 

WHAT ARE SOME NEGATIVE EFFECTS OF FATS ?

• a high-fat diet has been linked to cancer of the breasts and colon
• a high-fat diet has also been linked to higher blood cholesterol levels and heart disease

 

 

WHAT ARE SOME SOURCES OF FATS ?

• butter and margarine
• other oils
• nuts
• animal products

 

 

HIDDEN SOURCES OF FATS

• baked goods
• processed foods
• fried foods
• candy

 

 

HOW MUCH FAT SHOULD BE PART OF A DIET ?

Try to limit the amount of red meat and eggs you eat, use non or low fat dairy products, avoid saturated fats such as butter, cream , sour cream, gravies, coconut and palm oils. Your fat intake should be less than 30% of the calories you consume. Try to broil, bake or boil foods as often as possible.

WHAT ARE MINERALS ?

"Minerals make up only about 4% of your body weight. But they are important for a healthy body. Some necessary minerals are calcium, iron , phosphorous, iodine, potassium and chlorine. Calcium and iron are the most important."

WHAT ARE SOME FUNCTIONS OF MINERALS ?

• keep bones and teeth strong
• help nerves and muscles work
• help prevent sickness
• help make healthy blood

 

 

WHAT ARE SOME SOURCES OF MINERALS ?

• dairy products
• vegetables and fruit dishes
• dried fruits
• meat, chicken and fish
• tofu

 

 

WHICH VITAMINS DOES THE BODY NEED ?

"Your body needs 13 vitamins. They are: vitamin A, vitamin D, vitamin E, vitamin K, vitamin C, thiamin (B1), riboflavin (B2), niacin (B3), vitamin B6, vitamin 12, folacin, pantothenic acid, and biotin. Each vitamin has its own job. Generally, they all help the body to work properly and to use protein, carbohydrates, and fats. You need them for healthy eyes, skin, blood, muscles, bones, and nerves. Many different foods contain vitamins. If you eat a balanced diet, you will get all the vitamins you need. If you are worried that you do not get all the vitamins you need, you could take a multi-vitamin each day."

WHAT ARE SOME FUNCTIONS OF VITAMINS ?

a) help prevent sickness

b) help the body use other nutrients

c) keep the body looking and feeling good

VITAMIN A

"BENEFITS: clear skin, good eyesight, resistance to infection, possibly reduces the risk of certain cancers and heart disease"

"SOURCES: (A) liver, egg yolks, whole milk, butter, carrots, tomatoes, pumpkin, mango, cantaloupe, spinach, cabbage; (Beta carotene) dark, leafy, green vegetables, yellow and orange vegetables and fruits"

VITAMIN B

"BENEFITS: relaxes nerves, enhances hair growth, helps prevent anemia (blood sickness)"

"SOURCES: meats, poultry, fish, nuts, beans, milk products"

VITAMIN C

"BENEFITS: resistance to infection, good for healing, natural antibiotic"

"SOURCES: citrus fruit (oranges, grapefruits, tangerines), berries, tomatoes, cantaloupe, green leafy vegetables, broccoli, cauliflower, cabbage"

VITAMIN D

"BENEFITS: good for bones, may prevent osteoporosis (weakening of the bones in old age)"

"SOURCES: dairy products, fish, sunshine, liver"

VITAMIN E

"BENEFITS: for healthy skin and eyes"

"SOURCES: nuts, seeds, whole grains, carrots, spinach"

VITAMIN K

"BENEFITS: helps to clot blood and prevents hemorrage"

"SOURCES: leafy vegetables, cabbage, spinach, dairy products"

WHAT ARE SOME FOODS TO LIMIT IN A DIET ?

1. "Avoid too much fat.

• Why: it can make you overweight, can lead to heart disease, and a high fat diet
• raises your risk of colon cancer, breast cancer, and cancer of the uterus"


2. "Avoid too much sugar.

Why:

• Sugar provides calories for energy for the body, BUT these calories are empty of any nutrients.
• Extra calories also turn into fat. So eating too much sugar can make you gain weight.
• Sugar also leads to tooth decay or cavities
• Sugar eaten alone quickly raises and then drops the blood sugar level.
• This can make you feel tired or irritable."

 

 

3. "Avoid too much salt.

Why:

• Salt makes your body hold more water. This can raise your blood pressure. This can lead to hypertension (severe high blood pressure) and heart disease.
• You only need one teaspoon of salt per day"

 

 

4. "Avoid too much alcohol.

Why:

• Alcohol supplies calories, but few nutrients.
• Too much alcohol is linked with many health problems.
• It is best to drink in moderation."

 

 



5. "Avoid too much caffeine.

Why:

• Caffeine is a stimulant that "picks us up" when we feel tired.
• It gets our energy flowing, but has no nutritional value.
• High amounts of caffeine can cause rapid heart beat, high blood pressure, nervousness, diarrhea, and inability to sleep.
• Once again, it should be consumed in moderation."

 

 

HOW CAN FAT BE LIMITED IN A DIET ?

"When you go shopping:

• Buy tuna canned in water instead of tuna canned in oil.
• Buy part-skim milk mozzarella cheese instead of American cheese.
• Buy skim milk or low-fat milk instead of whole milk
• Buy sherbet or low-fat frozen yogurt instead of ice cream
• Buy plain frozen vegetables with sauce

 

 

For breakfast have: Toast with apple butter instead of margarine or butter

For lunch have: A sandwich made with mustard or ketchup instead of mayonaise or use low-calorie mayonaise

For dinner have: Baked chicken instead of fried chicken

Baked or broiled fish instead of fried fish

A baked potato instead of french fries

When you want a snack: Eat pretzels or plain popcorn instead of potato chips

Eat graham crackers instead of cookies

WHICH FOODS ARE IMPORTANT TO EAT EVERYDAY ?

• Vegetables
• Fruits
• Whole grains breads and cereals
• Milk products (preferably lowfat)
• Meats, poultry, fish and egg

 

 

WHAT IS THE FOOD PYRAMID ?
 
 

Image recreated using U.S. Department of Agriculture food pyramid