In the world of food there are super heroes and there are bad guys, but most of the foods are in between. There are ten principles to test the degree of ‘healthiness’ of a specific food. Using these as a guideline it will help us to decide what choices were best.
Most of the fruit and vegetables are alkaline, while meat, eggs and cheese have an acidic effect.Highly Alkaline (Best): Soy nuts, soy lecithin Alkaline water (water with Ph drops or greens powder) Real Salt, Celtic Salt Pumpkin seeds
Antioxidants come from some vitamins, plant phytochemicals or are made by the body. They are abundant in beans, greens, fruit and vegetables.
One of the healthiest forms of animal protein would be fermented probiotic foods, such as kefir.Kefir is a cultured creamy milk food with amazing health benefits. It has a refreshing tart flavor that if consumed regularly will help build a healthy immune system and create a balanced inner ecosystem that ensures optimum health and longevity.It is probiotic which means it contains loads of beneficial bacteria strains and yeasts.One of the healthiest forms of animal protein would be fermented probiotic foods, such as kefir.Kefir is a cultured creamy milk food with amazing health benefits. It has a refreshing tart flavor that if consumed regularly will help build a healthy immune system and create a balanced inner ecosystem that ensures optimum health and longevity.It is probiotic which means it contains loads of beneficial bacteria strains and yeasts.
Aim for more greens, beans, starchy vegetables and whole grains in your diet to meet the recommended daily intakes of fibre and complex carbs. Macrobiotic cooking makes great use of complex carbs. Macrobiotic cooking supports health of many levels supplies the best nutrition available is delicious and satisfying supports our happiness. Eight ways to cook the food according to the macrobiotic teachingBlanching, Long boil , Steaming , Nishime means waterless cooking, Baking , Sautéing is an active style of cooking, Tempura (deep-frying) means "golden pieces" , Pressure cooking is the way to prepare grains,Pressed salad
Beware that many sea vegetables, for example, kombu, contain glutamate naturally. Since they have an abundance of minerals and vitamins and a very low dose of glutamate, excluding them from the diet will do more harm than good.
Avoid breads, cookies, doughnuts, French fries and frozen foods. Stop using margarine and use less vegetable oil. Go for flax oil to increase omega-3 fats in your diet. omega-3 is critical for our brains
everyone has parts of his or her body, or personality , or limitations with which he or she is dissatisfied. Too many people focus on those aspects of themselves, and remain unhappy. However, concurrent with parts with ourselves that we wish to change, there are parts of ourselves about which we are proud, happy or satisfied.One way to help program participants o be more likely to remember their many positive traits is a technique called self- talk. Self- talk can be used to convert negative thoughts to positive ones. For example, law. Ay imungipon, and you feel sorry o yourself. Using self-talk, you might say to yourself, law.ayimungipon pro namimnimumata.
The growing, hunting, gathering, and obtaining of food are not tasks that most people, with the exception of farmers and backyard gardeners, experience anymore. Instead our food appears on the shelves of nearby supermarkets, takeout shops, and restaurants.The variety of food displayed and accessible is astounding at times, with a stream of temptations created by clever advertising and packaging, enticing smells, and the guarantees of fast, reliable, and efficient service and quality. No wonder food is such a sensitive issue. It is no longer a means by which we sustain ourselves, but has become a wonderland of choices, many of which come from a wide variety of cultures and culinary stylesNow, not only do we have an abundance of foods to choose from, but we must also learn how to make the right choices, selecting foods that will be both attractive to our taste buds (which often lead us into temptation) and conducive to physical health.
1. Junk food doesn't contain the nutrients your body needs to stay healthy. As a result, you may feel chronically fatigued and lack the energy you need to complete daily tasks. The high levels of sugar in junk food puts your metabolism under stress; when you eat refined sugar, your pancreas secretes high amounts of insulin to prevent a dangerous spike in blood sugar levels.Because fast food and junk food don't contain adequate amounts of protein and good carbohydrates, your blood sugar levels will drop suddenly after eating, leaving you feeling grumpy, fatigued and craving sugar.2. Junk food contains large amounts of fat, and as fat accumulates in your body, you'll gain weight and could become obese. The more weight you gain, the more you'll be at risk for serious chronic illnesses such as diabetes, heart disease and arthritis. You could even have a heart attack.The high levels of fat and sodium in junk food can cause high blood pressure or hypertension. Excessive dietary sodium can also have a negative effect on renal function, even leading to kidney disease.In the short term, high levels of dietary fat lead to poor cognitive performance. You'll feel tired and have trouble concentrating because your body might not be getting enough oxygen.3. The high levels of fat and sodium in junk food and fast food can contribute to heart disease by raising blood cholesterol levels and contributing to arterial plaque build up. The high levels of trans fatty acids found in many junk foods and fast foods can lead to fatty liver deposits, which, over time, can cause liver dysfunction and disease.4.Over time, the high levels of sugar and simple carbohydrates in junk food can lead to type 2 diabetes. This occurs because eating too much sugar puts your metabolism under stress; when you eat a lot of refined white sugar and simple carbohydrates, your body has to pump up insulin production to prevent a dangerous spike in blood sugar levels. Because junk food doesn't contain the protein or complex carbohydrates that your body needs to maintain consistent blood sugar levels, your blood sugar levels will drop suddenly soon after eating. You'll crave sugar and likely end up eating more junk food.Over time, this stress damages your body's ability to use the insulin secreted by your pancrease. A healthy diet can help maintain your body's insulin sensitivity.Even in the short term, eating too much junk food can make you feel really uncomfortable. It can lead to mood swings and constipation, and lower your energy levels so that you lack interest in the exercise you need to burn off those extra calories.
Food Coaching is designed to achieve and maintain great results with a combination of nutrition coaching and physical activity.Combining exercise with balanced eating, Food Coaching is about seeing real results, improving your fitness, feeling rewarded and energised while enjoying the flavours of everyday ingredients and preventing hunger.Food Coaching is a long-term eating plan, designed under the direction of our scientific advisory council and a dietician who believes food should be delicious as well as nutritious. The program shows participants how to enjoy five delicious meals each day, kick starting the metabolism and prevent hunger, while achieving weight loss.
WHAT’s Inside The Food By:Marie Therese C. MaravillaAngelica Nhoj GemoraLeslie SitchonJana Marie HubagErdine Mae Lana
Family and Food Maze Game ... Task:Who eats what? ...Answer:grandpa - mushrooms;son - French fries;father - pizza;baby - carrot;mother - watermelon;daughter - cake;grandma - cheese ...
A food guide pyramid is a pyramid shapedguide of healthy foods divided into sections toshow the recommended intake for each foodgroup.Amid high food prices in 1972, SwedensNational Board of Health and Welfaredeveloped the idea of "basic foods" that wereboth cheap and nutritious, and "supplementalfoods" that added nutrition missing from thebasic foods.
The pyramid was divided into basicfoods at the base, including milk,cheese, margarine, bread, cereals andpotatoes; a large section ofsupplemental vegetables and fruit; andan apex of supplemental meat, fishand eggs.
The USDA food pyramid was created in 1992and divided into six horizontal sectionscontaining depictions of foods from eachsections food group. It was updated in 2005with colourful vertical wedges replacing thehorizontal sections and renamed MyPyramid. MyPyramid was often displayed with the foodimages absent, creating a more abstractdesign. In an effort to restructure food nutritionguidelines, the USDA rolled out its new MyPlateprogram in June 2011.
My Plate is divided into four slightly differentsized quadrants, with fruits and vegetablestaking up half the space, and grains andprotein making up the other half. Thevegetables and grains portions are thelargest of the four.
Food pyramidThe USDAs original foodpyramid from 1992.The USDAs updatedfood pyramid from 2005
Food GroupsEach colored stripe on the food pyramid stands for a different foodgroup. Orange is for grains, green is for vegetables, red is for fruits,yellow is for oils, blue is for milk and purple is for meats and beans.Having a stripe of each color on the pyramid indicates that peopleshould eat something from each group every day, and that peopleshould eat a variety of different foods.AmountsThe width of the stripe indicates whether people should eat more orless of the foods contained in a particular food group, and narrowingof the stripe as it nears the top shows the importance of moderation,according to MyPyramid.gov. People should eat more of the foodsthat are low in fat and sugar, and the more active a person is themore he is allowed to eat overall.ActivityThe food pyramid has a person climbing steps up the side of thepyramid to show the importance of getting physical activity eachday. Physical activity helps balance out the amount of calorieseaten each day, as well as helping with weight loss or weightmaintenance, depending on the amount of physical activity that aperson does overall.
ActivityThe food pyramid has a person climbing stepsup the side of the pyramid to show theimportance of getting physical activity eachday. Physical activity helps balance out theamount of calories eaten each day, as well ashelping with weight loss or weightmaintenance, depending on the amount ofphysical activity that a person does overall.
Dietary factor 1989 WHO StudyGrouprecommendations2002 Joint WHO/FAOExpert ConsultationrecommendationsTotal fat 15 – 30% 15 – 30%Saturated fatty acids(SFAs)0–10% <10%Polyunsaturated fattyacids (PUFAs)3–7% 6–10%n-6 PUFAs 5–8%n-3 PUFAs 1–2%Trans fatty acids <1%Monounsaturatedfatty acids (MUFAs)By differenceTotal carbohydrate 55–75% 55–75%Free sugars 0–10% <10%Complexcarbohydrate50–70% No recommendationProtein 10–15% 10–15%Cholesterol 0–300 mg/day <300 mg/daSodium chloride(Sodium)<6 g/day <5 g/day (<2 g/day)Fruits and vegetables ≥400g/day ≥400g/dayPulses, nuts andseeds≥30 g/day (as part ofthe 400 g of fruit andvegetables)
VegetablesA vegetable is a part of a plant consumed by humans that isgenerally savory but is not sweet. A vegetable is notconsidered a grain, fruit, nut, spice, or herb. For example, thestem, root, flower, etc., may be eaten as vegetables.Vegetables contain many vitamins and minerals; however,different vegetables contain different spreads, so it isimportant to eat a wide variety of types. For example, greenvegetables typically contain vitamin A, dark orange and darkgreen vegetables con ain vitamin C,and vegetables likebroccoli and related plants contain iron and calcium.Vegetables are very low in fats and calories, but ingredientsadded in preparation can often add these.
FruitsIn terms of food (rather than botany), fruits are the sweet-tasting seed-bearing parts of plants, or occasionally sweetparts of plants which do not bear seeds. These include apples,oranges, plums, bananas, etc. Fruits are low in calories and fatand are a source of natural sugars, fiber and vitamins.Processing fruits when canning or making into juices may addsugars and remove nutrients. The fruit food group is sometimescombined with the vegetable food group. Note that amassive number of different plant species produce seed podswhich are considered fruits in botany, and there are a numberof botanical fruits which are conventionally not consideredfruits in cuisine because they lack the characteristic sweettaste, e.g., tomatos or avocados.
OilsThe food pyramid advises that fats be consumed sparingly.Butter and oils are examples of fats. Healthy sources of fat canbe found in fish, nuts, and certain fruits and vegetables, suchas avocados.DairyDairy products are produced from the milk of mammals, mostusually but not exclusively cattle. They include milk, yogurt andcheese. Milk and its derivative products are a rich source ofdietary calcium, but also provide protein, phosphorus, vitaminA, and vitamin D. However, many dairy products are high insaturated fat and cholesterol compared to vegetables, fruitsand whole grains, which is why skimmed products areavailable as an alternative. For adults, three cups of dairyproducts are recommended per day.
Meat and beansMeat is the tissue – usually muscle – of an animal consumed byhumans. Since most parts of many animals are edible, there is avast variety of meats. Meat is a major source of protein, as well asiron, zinc, and vitamin B12. Meats, poultry, and fish include beef,chicken, pork, salmon, tuna, shrimp, and eggs.The meat group is one of the major compacted food groups inthe food guide pyramid. Many of the same nutrients found inmeat can also be found in foods like eggs, dry beans, and nuts,such foods are typically placed in the same category as meats,as meat alternatives. These include tofu, products that resemblemeat or fish but are made with soy, eggs, and cheeses. For thosewho do not consume meat or animal products (seeVegetarianism, veganism and Taboo food and drink), meatanalogs, tofu, beans, lentils, chick peas, nuts and other high-protein vegetables are also included in this group. The food guidepyramid suggests that adults eat 2–3 servings per day. Oneserving of meat is 4 oz (110 g), about the size of a deck of cards.
Physical activities thatcan be incorporate indaily routine
NAPSI: The experts at the NationalInstitutes Of health advise all tomake physical activity a priority.Here are some hints that canhelp.
• Put your workout time on your calendar and treat it like anyother appointment.• Try waking up a half hour earlier to walk.• Take an evening fitness class.• Build physical activity into your routine chores (ex. Rakethe yard, wash the car or do energetic housework.• Make family time physically active. Plan a weekend hikethrough a park, a family softball game or an evening walkaround the block.What YouCan Do………
Train for a charity event. You can work to helpothers while you Start slowly. If you‘re starting a new physical activityprogram-even one you once did well- go slow atthe start. Set up short term goals, such as walking 10 minutesa day, three days a week. Once you arecomfortable, try to do more. To add variety, youcan do low-impact aerobics or water aerobics for30 minutes, two days a week. Then walk on atreadmill or outdoors for 30minutes, one day aweek. Then do lifts weights for two days.
Parking madness: Instead of spending 15 minutes lookingaround for the closest parking space to the mall entrance, howabout parking as far away as possible? That slightly longer walkback and forth between your car could burn off about 30calories (thats 5 minutes each way). • Skip the elevators and escalators: You dont need to spendhours at the gym using the stair climber — try doing the realthing. Walking up a flight of stairs for 10 minutes can burn up to80 calories. • Mow it: Save money and mow your own lawn (Im not talkingabout using a lawn tractor or rider mower). In half an hour, youcould burn about 175 calories. • Use your pet: Studies have shown that almost 60 percent ofdog owners do not walk their pets. They let them out on theirown instead. Take the time and go for a long walk with yourdog each and every day. A 30-minute stroll burns up to 80calories.
• Wash your car: Heres another opportunity to savemoney and burn calories at the same time. Half anhour burns about 140 calories. Keep a clean carand you could lose 7 to 10 pounds a year. • Dish it out: Washing the dishes and cleaning thehouse for an hour burns more than 100 calories,which may make such tasks seem more worth yourtime now. • Gardening: Get out the shovel and start agarden. And while youre at it, try growing somehealthy food! Thirty minutes of gardening burnsabout 160 calories.
RelaxationYogaMeditationThe common relaxationtechniques include:
Relaxation Autogenic relaxation. Autogenic meanssomething that comes from within you. In thisrelaxation technique, you use both visualimagery and body awareness to reducestress. You repeat words or suggestions in yourmind to relax and reduce muscle tension. Forexample, you may imagine a peacefulsetting and then focus on controlled, relaxingbreathing, slowing your heart rate, or feelingdifferent physical sensations, such as relaxingeach arm or leg one by one.
Progressive muscle relaxation.In this relaxation technique, you focus on slowlytensing and then relaxing each muscle group. Thishelps you focus on the difference between muscletension and relaxation. You become more aware ofphysical sensations. One method of progressivemuscle relaxation is to start by tensing and relaxingthe muscles in your toes and progressively workingyour way up to your neck and head. You can alsostart with your head and neck and work down to yourtoes. Tense your muscles for at least five seconds andthen relax for 30 seconds, and repeat.
Visualization. In this relaxation technique, you formmental images to take a visual journey to apeaceful, calming place or situation. Duringvisualization, try to use as many senses as you can,including smell, sight, sound and touch. If youimagine relaxing at the ocean, for instance, thinkabout such things as the smell of salt water, thesound of crashing waves and the warmth of the sunon your body. You may want to close your eyes, sitin a quiet spot and loosen any tight clothing.
YOGA Yoga is considered a mind-body type ofcomplementary and alternative medicinepractice. Yoga brings together physical andmental disciplines to achieve peacefulness ofbody and mind, helping you relax and managestress and anxiety. Yoga has many styles, forms and intensities.Hatha yoga, in particular, may be a goodchoice for stress management. Hatha is one ofthe most common styles of yoga, and beginnersmay like its slower pace and easier movements.But most people can benefit from any style ofyoga — its all about your personal preferences.
Poses. Yoga poses, also called postures, are a seriesof movements designed to increase strength andflexibility. Poses range from lying on the floor whilecompletely relaxed to difficult postures that mayhave you stretching your physical limits. Breathing. Controlling your breathing is an importantpart of yoga. In yoga, breath signifies your vitalenergy. Yoga teaches that controlling yourbreathing can help you control your body andquiet your mind.
Ways to meditate Guided meditation. Sometimes called guided imagery orvisualization, with this method of meditation you form mentalimages of places or situations you find relaxing. You try to useas many senses as possible, such as smells, sights, sounds andtextures. You may be led through this process by a guide orteacher. Mantra meditation. In this type of meditation, you silentlyrepeat a calming word, thought or phrase to preventdistracting thoughts. Mindfulness meditation. This type of meditation is based onbeing mindful, or having an increased awareness andacceptance of living in the present moment. You broadenyour conscious awareness. You focus on what you experienceduring meditation, such as the flow of your breath. You canobserve your thoughts and emotions but let them pass withoutjudgment.
When people talk about the calories infood, what do they mean?Calories are the basic unit of energy foundin all foods and are necessary to maintainthe bodys vital functions or basil metabolicrate.The amount of calories a person needsdepends on factors like their age, gender,and lean muscle mass.
Are Calories Bad for You?Calories arent bad for you. Yourbody needs calories for energy. Buteating too many calories — and notburning enough of them off throughactivity — can lead to weight gain.
How Many Calories Do We Need?People come in all sizes and each personsbody burns energy (calories) at differentrates, so there isnt one perfect number ofcalories that a person should eat.If you eat more calories than your bodyneeds, the leftover calories are converted tofat. Too much fat can lead to healthproblems.
How the body uses CaloriesYour body needs some calories justto operate — to keep your heartbeating and your lungs breathing.Your body also needs calories froma variety of foods to grow anddevelop.
What should my daily intake ofcalories be? An average man needs around 2500calories a day to maintain his weight.For an average woman, that figure isaround 2000 calories a day. These values can vary depending onage and levels of physical activities,among other factors.
Calories in the food we eat: Animal Fats (Lard, Tallow, Fish Oil) *Limit- High in saturated fats and cholesterol and low ineverything else, consumption of animal fats is bestminimized, used as a condiment at most. Tallow,lard, and fish oils all top the list providing 902 caloriesper 100 gram serving. That is 1849 calories per cup,117 calories per tablespoon, and 45 calories perteaspoon.
Vegetable Oils (Soybean, Peanut, Palm,Olive)-Vegetable oils provide 884 calories per 100 gram serving, 1927calories per cup, 124 calories per tablespoon, and 44 caloriesper teaspoon. Peanut Butter *Recommended-The staple spread of lunch is the number 5 food for calories.100 grams will provide 588 calories. That is 1517 calories percup or 94 calories per tablespoon.
Junk Food (Snacks and Candies) *Avoid- Most junk food will carry around 560 calories per 100 gramserving. Candy bars provide around 260 calories, and asingle 8 ounce bag of extruded cheese based puffs canpack 1269 calories, more than half the calories for your day! Processed Meats (Sausage)- Typically high in animal fats as well as the vitamins from theirinternal organs, these processed meats are also high incalories.
Dark Chocolate *Recommended- Dark chocolate is a nutrient and antioxidant packed foodthat is well worth the calories and best eaten in moderation.One hundred grams of pure baking chocolate will provide501 calories . Fried Foods *Avoid-Fast food fried chicken tops the list at 463 calories per 100grams serving. fast food French fries at 373 calories per 100grams or 573 calories per large serving.
7 Diet Misconceptions1. Desserts areforbidden.2. You have to lose a lotof weight to make adifference.3. What you eatmatters more thanhow much.4. If you work out, youcan eat whatever youwant.5. Skipping mealsmakes you loseweight fast.6. Starches arefattening.7. You should nevereat fast food.
Food Myths DebunkedThe Myth: Fat free food is calorie free The misconception that fat free is better is thereason that so many products are labelled ―fatfree,‖ ―low in fat,‖ ―fat reduced,‖ etc.- So many people who want to lose weight willchow down on all of these ―low fat‖ foodsthinking they are going to lose weight – evenworse, they often tend to eat more of the lowfat food than they would have if it were full fat.
The Myth: Fast food salads are the ―healthyoption‖- A 2005 report by the Independent said: ―[a]ninvestigation of the food sold by the ―big four‖ –McDonald‘s, Burger King, KFC and Pizza Hut – foundthat five out of eight of the salads used as―evidence‖ of their embrace of healthy eating had―high‖ salt or fat content.‖
The Myth: Fresh fruit is better than dried fruit -This myth is true in only one regard: if you are looking forvitamin ‗c‘, then fresh fruit is best, but other than that, driedfruit contains just as many nutrients and sugar for energy asfresh fruit. -The same is true of canned or frozen fruit. Fruit juice is alsoable to be used as a daily fruit portion but only one per dayshould be made up of juice only.
The Myth: It is better to eat six small mealsduring the day instead of three larger meals If your three large meals contain as manycalories as your six small meals, there is nodifference at all. For the majority of people itis easier to put the time aside for three meals –so this is still the best choice for most.
The Myth: Craving is your body telling you itneeds something Cravings are simply emotional. We crave certain foodsbecause of the memories and emotions relating to thatfood in our lives.The Myth: Fast food is bad for you A very wise man once said: ―all things in moderation‖.This ancient phrase applies to most things in life –including fast food. A moderate amount of fast food isno worse for you than a moderate amount of home-cooked meat and vegetables.
Problem Analyzing: if an overweight condition is seen as aproblem, people can learn to identifyfactors tending to worsen it. Once thisanalysis is made, recommendations forincreasing the ―helpers‖ and decreasingthe ―worseness‖ can be formulated.
1. Healthy food is alkaline rather thanacidic. Body cells need an alkaline environmentto function, while cancer and invaderbacteria thrive in the acidic medium.Healthy blood Ph has to be slightlyalkaline. The body maintains its Phbalance through a series of complexchemical reactions, and the food you eathas either an acid or alkaline-formingeffect.
2. Healthy food provides themaximum of nutrients, balancednaturally Only whole foods provide an optimalnutrition for every cell in the body.Research shows that vitamins naturallypresent in the food are much betterdigested and used by the body thanindividual extracted vitamins.
3. Healthy food providesantioxidants Antioxidants aid the natural defense ofyour system against free radicals releasedby food metabolism. Without antioxidantspresent, free radicals are wanderingaround your body, harming cellsmembranes and altering DNA.
4. Healthy food provides a balance of the essentialamino-acids (protein) - mostly from non-animalsources• Amino-acids are the bricks your body is built from, andthere are nine essential ones that cannot be generatedby your body. They must come from food. Both plantand meat proteins supply all essential amino-acids. Thereis a body of evidence that a diet high in animal protein iscorrelated with higher incidences of cancer andcardiovascular disease in humans.
5. Healthy food provides fibre andcomplex carbohydrates Carbs are necessary as a source ofenergy. They are divided into simple carbs(sugar) and complex carbs (high-fibrefoods, starches) based on the moleculebuild. Complex carbohydrates are high-fibre foods, which improve your digestionand provide energy. Unlike simple carbs,they provide energy without side effectslike obesity, mood swings and blood sugarspikes.
Along with starches, fibre is the other importantcategory of complex carbohydrates. Fibre isindigestible part of plants that moves foodthough the digestive system and helpseliminating it properly. Only 25-30 grams of fibre isneeded for body to properly function.
6. Healthy food is not processed orrefined. Refining food is done using chemicals.During this process, most of the vitaminsand enzymes get killed, and fibre getsremoved. Common table salt has beenstripped of microelements essential toyour health, and aluminium calciumsilicate added to help it run freely and notcake.
7. Healthy food doesn‘t contain MSGand MSG-like substances MSG (monosodium glutamate) is anatural taste enhancer and foodpreservative. it is an excitotoxin, and itmay have devastating effect on braincells, especially those of young andunborn children.
8. Healthy food contains no pesticidesor hormones. Ideally. These days, it‘s hard to stay away fromcarcinogenic pesticides and waistline-thickening hormones. Most otherwisehealthy foods contain pesticides orhormones. Milk and meat products haveespecially high concentrations.
9. Healthy food doesn‘t contain partiallyhydrogenated oil or trans-fats ( but it doescontain omega-3 fats) Hydrogenation of oils, with removal of essential fattyacids, is used in the food industry to prolong shelf lifeof processed foods. The result is coronary heartdisease, diabetes, brain disorders and more forthose who consume them.
10. Healthy food doesn‘t contain artificialsweeteners: aspartame, saccharin orsucralose Artificial sweeteners are toxic. Researchshows that aspartame can affect yourbrain. It‘s been linked with MS, lupus,fibromyalgia and other central nervousdisorders. Possible side effects of aspartame includeheadaches, migraines, panic attacks,dizziness, irritability, nausea, intestinaldiscomfort, skin rash, and nervousness.
Activity Body image and self talk Program participants are ask to identifysome parts of their bodies they think needimprovement. Negative aspect :____________________ Positive aspect : ____________________
Daily Intake Levels According to the FSC, a balanced diet foran average adult is made up of thefollowing nutrients each day:Nutrient Quantity Per DayEnergy 8,700 kilojoulesProtein 50 gramsFat 70 gramsCarbohydrates 310 gramsSugars 90 gramsSodium (salt) 2.3 gramsDietary Fibre 30 gramsSaturated Fatty Acids 24 grams
The FSC lists the above reference valuesfor daily intake levels based on anaverage adult diet of 8,700 kJ. However,an individualsintake may vary dependingon their energy needs and lifestyle
We use the Daily Intake Guide thumbnailson packaging to help you to understandwhat you‘re putting into your body. The thumbnails show what percentage ofnutrients a serving of food provides in yourdaily diet. There is always an Energythumbnail and often other key nutrientswhich are Fat, Saturated Fat, Sugar andSodium. Daily IntakeValues are also found in the NutritionInformation.
Maintaining a balanced diet In order to maintain a healthy weight, wemust balance the amount of energy thatwe take into our bodies with the amountof energy that we expend from ourbodies. If you want to lose weight, you need toburn more energy than you consumefrom food. Similarly, if you are consumingmore energy from food than what youare burning off, you will gain weight.
To achieve a balanced diet we must alsoconsider where this energy comes from.Protein, fat and carbohydrate are thethree main nutrients which contribute toyour total daily energy intake, whilst fibreis important for a healthy digestive system.
Daily Calorie Intake Recommended daily calorie intake variesfrom person to person, but there areguidelines for calorie requirements youcan use as a starting point.
UK Department of Health EstimatedAverage Requirements (EAR) are a dailycalorie intake of 1940 calories per day forwomen and 2550 for men. How many calories are needed each daycan vary greatly depending on lifestyleand other factors.Factors that affect your personal dailycalorie needs include your age, heightand weight, your basic level of dailyactivity, and your body composition.
Tips for maintaining abalanced diet• Moderate your intake of energy, fat,saturated fat, sugar and sodium• Try and increase the amount of fiberyou have• Try and ensure that snacks provide lessthan 10% of your daily energy intake• Consider any drinks you have includingalcohol
Modern food production practices, which rely heavily onmechanization and technology, synthetic pesticides, fertilizers,and high-yielding varieties of plants, are very efficient,providing an abundance of cheap food. This has helped to provide affordablefood to millions of people aroundthe world, and has allowed our foodcosts to remain low over time. However, some of these methods arealso harmful to the environmentand human health.
The commercial food we now consumeis grown in soil that has been seriouslydepleted of its minerals because ofcontinuous farming without crop rotationor rest. In addition, there is a totaldependence on chemical fertilizers andpesticides to grow produce.
Locally Grown Foods Locally produced foods arebetter for the environment inseveral ways: use fewer pesticides than largecommercial farmso This avoids polluting watersupplies, is healthier for theenvironment, and reduceshuman health risks
Locally grown foods have otheradvantages as well: Because it is often eaten sooner afterharvesting, local produce often doesnot need added wax, otherpreservatives, or chemical ripeningagents.
Small local farms preserveprecious open space andconnect urbanites withthe real sources of our food.Locally grown food isfresher and oftentastes better, becauseit doesnt have totravel for days orweeks to reach your
Vegetarian Foods Eating vegetarian products that are "lower onthe food chain" have a number of advantages: They reduce our intake of saturated fats andcholesterol, and can increase our intake of fiber. All in all, replacing some or all of our consumptionof animal foods with plant-based foods helps topromote a healthier environment, human health,humane treatment of animals, and social justice.
Junk Foods Junk Food Affects Your Energy Levels Contributes to Poor Performance andObesity Damage Your Liver and Your Heart Can lead to diabetes
1. Maintain healthy eating habits. Avoid fad diets likethe plague; to get all the nutrition the human bodyneeds, eat carbs, protein, and fat (yes, even fat!)at every meal.2. Sleep well every night. Adults should get 7 to 9hours daily, whereas school-aged children shouldget 10 to 11.3. Stick to an exercise regimen. If you don‘t want topay for a gym membership, try strength-training athome. The muscle you develop will help increaseyour metabolism: the bodies of muscular peopleburn more calories even while they‘re at rest.
4. Pursue your passions5. Limit your vices6. Improve your psychological health. Prioritizedeveloping meaningful relationships above simplybeing social.7. Keep your mind limber8. Be hygienic
1. . Make little lifestyle changes.2. . Remember to do everything inmoderation – including moderation.3. . Know that friends play an important role.Many studies show that people with a widerange of social contacts get sick less thanthose who dont. Friends make you laugh,and laughing is also an important part ofhealth.
EAT WELL DAY The food inspectors should be available inplaces where foods are purchased to remindthe people of the day and help tem select abalanced meal. The inspectors should not coerced anyone toadopt good eating habits, but rather tooattempt to educate people about suchhabits while they are choosing their foods folunch.
IMPORTANCE OF HAVING A HEALTHYBODY Having a healthy body can reduce yourchance of developing a serious diseaseand may increase your endurance andflexibility. . Keeping your body healthy involvesregular exercise, healthy eating andmaking smart lifestyle choices.
Reduction in Disease and Illness Exercising, avoiding smoking and eating ahealthy, well-balanced diet can reduceyour chances of developing high bloodpressure, stroke, heart disease, gall bladderdisease, diabetes and some forms ofcancer. Eating whole grains, fruits, vegetables anddry beans and choosing lean meats andfish and chicken prepared without the skincan help you gain the maximum benefitfrom your diet.
Improved Strength and Stamina Your endurance and stamina alsoincreases, allowing you to perform physicaltasks for longer periods of time withoutbecoming tired. Exercise improves your range of motion,increases joint and muscles flexibility andimproves your balance. Improved balance and flexibility, combinedwith stronger muscles, can help you preventfalls and injuries due to weak muscles.
Improvement in Mood Participating in moderate physical exercisecan improve your feelings of self-worth andself-esteem, reduce your stress level, improvethe way you feel about your body anddecrease depression. As little as 10 minutes of aerobic exercise canhave a positive effect on mood, accordingto the Association for Applied SportPsychology.
Steps on how to have a healthy bodyPractice healthy living styles with properfood habits and exercise.
Avoid junk foods which make us lethargicand dull.
Consume a healthy diet, such asvegetables, fruits, fish, nuts, lean meat.