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  1. 1. Health Principles Adventist University of Central Africa
  2. 2. What is the component of a healthy diet?  Identify sources of essential nutrients  What are the main functions of essential nutrients?  List the principles of nutrition 
  3. 3.       Carbohydrates Proteins Fats Vitamins Minerals Water
  4. 4.    Provide energy Build and repair body tissues Regulate body processes
  5. 5.  Substances the body must get from food because it cannot manufacture them at all or fast enough to meet the body needs
  6. 6.    Carbohydrates Fats/lipids Proteins   Vitamins Minerals  Water Macronutrients Micronutrients
  7. 7. • A balanced diet provides all essential nutrients for growth and maintenance of the body. 7 Fill your life with Celebrations Fill your life with Celebrations
  8. 8.     Ideal source of energy Only fuel source for some cells (brain, nervous system and blood, etc) Primary source of energy for muscles, especially during high–intensity exercise 2 Types: Simple and Complex
  9. 9.   Quickest source of energy Sources: table sugar, brown sugar, honey, maple syrup, molasses, jams/jellies, fruit juices, cake, biscuits  sucrose, fructose, maltose, and lactose    Found naturally in fruits Digest quickly Causes quick rise in blood sugar level
  10. 10.  Rich in fiber (the part of beans, grains, vegetables, and fruits that resists digestion)    Lowers cholesterol High in vitamins and minerals, important for digestion and elimination Sources: (brown rice, whole grains, spaghetti, oats, whole wheat bread, potatoes, yam, cassava, etc)
  11. 11.  Benefits of high fiber  reduced risk of obesity, diabetes, intestinal disorders and heart disease  Problems with excess sugar: tooth decay, diabetes, obesity—excess sugar stored as fat  Key to healthy diet: Focus on Complex Carbohydrate
  12. 12.  One reason vegetarians have significantly lower rates of cancer, heart disease, diabetes, and are usually slimmer than other people  Makes you feel full longer
  13. 13. Whole grains and wheat bran Oats Legumes (beans, peas, lentils) Tubers (yams, cassava, potatoes,etc) Variety of fruits (esp. whole, unpeeled) Note: all plant foods contain fiber, but processing can remove it
  14. 14. • A plant-based diet reduces the risks of coronary heart diseases (CHD). Omega-3 fatty acids, whole grains and abundance of fruits and vegetables, reduce the risks of CHD. Fill your life with Celebrations
  15. 15. • Nuts and whole grain are protective against both fatal and non-fatal Ischemic Heart Diseases (IHD). More than 5 servings a week lower the risk of CHD by 50 percent. Fill your life with Celebrations
  16. 16. Source: plant based and animal  Legumes (beans, peas, lentils) and grains  Fish, beef, milk Key to healthy diet: Increase protein source from plant foods than from animal products
  17. 17.    Basis of body structure Important for growth and repair of damaged tissue 20 different amino acids  11 our body makes (non-essential)  9 supplied by diet (essential)
  18. 18. • Beans 3 or more times a week will reduce colon cancer risks by one half. Fill your life with Celebrations
  19. 19. ½ cup • A serving size usually means ½ cup of cooked food; 1 cup •1 cup raw or uncooked food. Fill your life with Celebrations
  20. 20. •Diets containing no animal protein require supplemental vitamin B12 food to which vitamin B12 has been added. Fill your life with Celebrations
  21. 21.  Saturated fat  usually solid at room temperature  Source: found primarily in animal foods and palm and coconut oils  Unsaturated fat  usually liquid at room temperature  Source: found in certain vegetables, nuts, and vegetable oils
  22. 22. Saturated Solid at room temperature Unsaturated  Polyunsaturated  Monounsaturated  Liquid at room temperature
  23. 23.     High calorie Insulation and padding Supports and cushions organs Add flavor to food
  24. 24.  Excess: weight gain, obesity, heart disease, stroke, hypertension, diabetes  Key to good health: Choose foods with unsaturated fatty acids
  25. 25. Fill your life with Celebrations
  26. 26.  Vegetarian diets are lower in saturated fat and cholesterol and higher in complex carbohydrates, fiber, folate, vitamins C and E, carotenoids, and phytochemicals  Nutrients of concern for vegetarians include vitamin B-12, vitamin D, calcium, iron, and zinc
  27. 27. •Plant-based diets reduce risk of diabetes, type II. • Fruits and vegetables, whole grains, and the high nutrient density foods modulate blood sugar in contrast to high-caloric density foods. Fill your life with Celebrations
  28. 28. plant-based diet can reduce the risk of stroke. Fill your life with Celebrations
  29. 29. • Cancer rates of the colon, breast, lung, and uterus are lower in vegetarians than in non-vegetarian. Fill your life with Celebrations
  30. 30.   Must be supplied in the diet Two types:  9 water soluble (dissolve in water)  4 fat soluble (dissolve in fat)
  31. 31. Water Soluble          Thiamine (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxal, Pyridoxamine, Pyridoxine (B6) Biotin Cobalamin (B12) Folic Acid Ascorbic Acid Fat Soluble  Vitamin A  Vitamin D  Vitamin E  Vitamin K
  32. 32.  Key to healthy diet: eat a variety of fruits and vegetables to get the adequate amount of vitamins your body needs to do its work.
  33. 33. The Key is a variety. Good choices of fruits, vegetables, and whole grains protect our health. The deeper the colors of the food, the more protective their value. Fill your life with Celebrations 34
  34. 34. A deficiency in the intake of essentials predisposes to disease Fill your life with Celebrations
  35. 35. • Excess of vitamins and certain minerals may cause toxicity. Fill your life with Celebrations
  36. 36.      Most of the body is made of water Helps kidneys remove waste products Cleans outside and inside the body Lack of water: headache, dehydration How much do you need?  Rule of thumb: 8 glasses
  37. 37.     Variety (eat different fruits & vegetables to get adequate vitamins & minerals) Nutrient density (high in nutrients and few calories, sugar and fat) More fresh and natural, less processed Moderation (too much of a good thing can become harmful)
  38. 38.     Provide calorie needs (input = output) More complex carbohydrate, less simple carbohydrate More unsaturated fat, less saturated fat More plant products and less animal product
  39. 39.  Jesus said to them, “I am the bread of life; whoever comes to me shall not hunger, and whoever believes in me shall never thirst.”
  40. 40. •A healthful diet can make you physically strong & increase life-span and quality of life. Spiritual food will also make you strong and increase quality of your life and your life-span, not just for 5-10 years, but eternally. • Fill your life with Celebrations