Having a healthy diet in your lives will help you grow tall like me, it will give you lots of energy to play sports and have fun. Also having a well balanced diet will make you smarter.
A Healthy diet consists of 7 factors:
Carbohydrates: carbs are your body’s main source of fuel. Kind of like how a car needs gas, our bodies need carbs to have energy so that we don’t feel tired.
Whole Grain breads
Fresh fruits
Steamed Vegeralbes
Fats: fats provide energy. Also its very important to have a little bit of fat in our bodies because it helps you keep warm during the winter.
Avocados
Walnuts
Fatty Fish (salmon, tuna, or trout)
Peanut Butter
Fibre: Fibre helps you when ever your constipated (meaning when you have trouble going #2).
Fruits
Vegetables
Flax seed.
Proteins: proteins help build the cells of your body and if you are working out and want to have big muscles. Eat a lot protein.
Lean Meats
Poultry or chicken
Beans
Fish
Nuts
Vitamins: vitamins are essential to your body as they will help convert the fats in your body into energy. Also they help your body maintain healthy bones, muscles, and skin.
Vitamin A = Milk, Eggs, green vegetables.
Vitamin C = Citrus fruits: strawberries, oranges, broccoli
Vitamin D = Sunlight, Eggs, Fish, Milk
Vitamin E = Leafy vegetables, avocados, and whole grain products.
Minerals: Minerals help build your bones and helps with body responses (such as when you get sick, your body will be quick to respond to keep you from getting even more sick)
Meat = Iron
Milk & other dairy products = Calcium (great for bones and teeth)
Water is very important to keeping a well balanced diet because it helps filter any unnecessary bad toxins of the body through our kidneys & also when we sweat.
Sometimes in between meals you might feel hungry and you will want to eat a snack. The truth is that you might actually be thirsty. So drink some water first, then if you are still hungry have a small healthy snack.
Everyday should drink at least 8 cups of water.
Obesity: Obesity is what doctors call it when you have too much body fat. Obesity can lead to health problems.
Causes of Obesity are:
Eating too many unhealthy fatty foods (junk foods)
Not enough exercise
Spending so much time watching TV, playing video games or on the Computer
the imbalance between declining energy expenditure due to physical inactivity and high energy in the diet (excess calories whether from sugar, starches or fat) is the main determinant of the obesity epidemic. Increasing physical activity, plus reducing intakes of foods high in fat and foods and drinks high in sugars, can prevent unhealthy weight gain. Taking these simple goals to concrete action requires major social and environmental changes in order to effectively promote and support healthier choices at the individual level.
Diabetes: When you eat, your body turns food into sugars, or glucose. At that point, your Pancreas is supposed to release insulin to help break down sugar.
Insulin serves as a “key” to open your cells, to allow the sugar to enter -- and allow you to use the glucose for energy.
DIABETES IS WHEN YOUR BODY CANNOT BREAK DOWN THE SUGAR. SO YOU HAVE TO INJECT INSULIN AND HAVE TO BE CHECKING YOUR BLOOD SUGAR REGULARLY.
You can get Diabetes if your family has a history of Diabetes, but also from eating too much sugar and also if your obese.
excess weight gain, overweight and obesity and physical inactivity account for the escalating rates of type 2 diabetes, worldwide. Diabetes leads to increased risk of heart disease, kidney disease, stroke and infections. Increased physical activity and maintaining a healthy weight play critical roles in the prevention and treatment of diabetes.
It is important to know the warning signs of diabetes. These include * Frequent urination * Excessive thirst * Increased hunger * Weight loss * Tingling and numbness in hands and feet * Frequently falling sick
The WHO also says that diabetes can be prevented or delayed by following * Healthy diet * Regular physical activity * Maintaining a normal body weight * Avoiding tobacco use
Cardiovascular diseases: basically cardiovascular diseases are heart attacks or strokes. You increase your chances of these disease by eating too many fatty foods.
As you can see in this picture. Fat plaques can start to build inside your arteries and can obstruct the blood flow to your heart and brain.
Blood is very essential to your brain. It provides its food and oxygen.
cardiovascular diseases, the major killers worldwide, are to a great extent due to unbalanced diets and physical inactivity. Risk of their main forms, heart disease and stroke, is reduced by eating less saturated and trans fats, and sufficient amounts of (n-3 and n-6) polyunsaturated fats, fruits and vegetables and less salt, as well as by physical activity and controlling weight. Reduction of salt intake helps reduce blood pressure, a major cause of cardiovascular diseases.
Cancer: although there are several factors that can cause cancer. Doctors have discovered that having an unhealthy diet can cause cancer.
tobacco is the number one cause of cancer, but dietary factors contribute significantly to some types of cancer. Maintaining a healthy weight will reduce the risk for cancers of the oesophagus, colorectum, breast, endometrium and kidney. Limiting alcohol intake will reduce risk for cancers of the mouth, throat, oesophagus, liver and breast. Ensuring an adequate intake of fruit and vegetables should further reduce risk for oral cavity, oesophagus, stomach and colorectal cancer.
Here is a list of foods we should eat such as Spinach, Grapefruit, Tomatoes, Peppers (the more different color of peppers the better).
And on the right we have a list of different foods we can find on a food pyramid.
We have our Grains, Veggies, Fruits, Proteins, Dairy, and Fats and Sweets.
So lets build a healthy meal together!
So lets build a meal together.
A meal is either Breakfast, Lunch or Dinner.
We all ate lunch in the cafeteria today right?
So lets see what food groups did we eat today. Can I have some volunteers tell me what they ate.
