Healthier eating and drinking

1. Healthier eating and
drinking
Prepared by:
Hana abdulsalam

2. • Healthy eating doesn’t have to be
boring or avoiding all your favourite
foods.
• In fact, the first of rule of healthy
eating is to ENJOY your food!
• Eating healthily is all about getting
the balance right
Healthy food

3. The Balance of Good Health model is a guide
to help us achieve a healthy diet.
This picture shows us the types of foods to eat in the
right proportions
Healthy food

4. Healthy food
• Fruit and vegetables
Eat plenty!:Eat at least five portions every day and Remember
, all types count; fresh, frozen ,canned, dried and juices.
• Bread, other cereals and potatoes
Eat plenty!: Choose whole meal and wholegrain varieties
to make sure you get plenty of fibere
• Milk and dairy foods
Eat in moderate amounts :These foods are a rich source of
Calcium but they can also be high in saturates so choose
reduced fat and low fat varieties when possible.

5. Healthy food
• Meat, fish and alternatives
Eat in moderate amounts Eat a good variety of the foods in this
group, choose lean cuts of meat and avoid frying these foods.
• Foods containing fat, foods containing sugar
Eat in small amountsEat these foods infrequently or
use small amounts.

6. Healthy
food
• Eight tips for eating well:
1. Base your meals on starchy foods : We should eat plenty of
breads, cereals, rice, pasta and potatoes to keep our bodies
healthy. These foods provide energy, as well as fibere,
calcium, iron and B vitamins. Starchy foods should make up
1/3 of our diet.
2. Eat lots of fruit and vegetables: Try to eat at least 5 portions
of a variety of fruit and vegetables every day. Fruit and
vegetables provide lots of vitamins, minerals and fibre which
our bodies need to function properly.

7. Healthy food
3. Eat more fish: Fish is an excellent source of protein and
provides many vitamins and minerals. It is recommended
that we all eat 2 portions of fish a week, one of which
should be oily. A portion of fish is 140g. Oily fish, such as
mackerel, salmon, trout and herring, contains omega 3
fatty acids, which can help keep our hearts healthy.
4. Cut down on saturated fat and sugar: Eating too much
saturated fat can increase cholesterol levels and the chance of
developing heart disease. Try to avoid eating too many pies,
pastries, hard cheeses, cakes and biscuits. Too many sugary foods
and drinks can contribute to tooth decay, especially if you have
them between meals
Salmon

8. 5. Try to eat less salt: (no more than 6g a day*) Eating too
much salt may raise your blood pressure. Even if you do not
add salt to your food, you can still be eating a high amount of
salt. Much of the salt in our diet comes from processed foods
such as bread, breakfast cereals,
6. Get active and try to be a healthy weight: To achieve a healthy
weight, we need to balance the energy we get from food with the
energy we use up through activity. Physical activity such as
walking, running or playing sport can help balance the energy we
get from eating food to maintain a healthy weight.
Healthy food

9. 7. Drink plenty of water: Around 2/3 of our body is made up of
water. We lose water throughout the day when we sweat,
breathe and use the toilet. Drinking enough water each day
helps prevent headaches and dehydration. Remember not to
drink too many soft or carbonated drinks that are high in sugar.
The amount of water and other fluids that we need to drink
each day varies from person to person. The recommendation is
to drink about 6 to 8 glasses of fluids a day to prevent
dehydration. This is in addition to the fluid we get from food.
8. Try not to skip breakfast: Eating breakfast provides us with
energy as well as some important nutrients that we need for
good health. For example, a healthy breakfast of wholegrain
cereal and a glass of fruit juice, will give our body the energy
and nutrients it needs to start the day. If you skip breakfast,
you are more likely to fill up on snacks that are high in fat
and/or sugar as you get hungry before lunch.

10. • Energy in food and drink:
• Carbohydrate (starch and sugars) provides 4kcal (17kJ) per
gram.
• Protein provides 4kcal (17kJ) per gram.
• Fat is the most energy dense nutrient, providing 9kcal (37kJ)
per gram.
• Energy intake can be estimated by applying these figures to
the amount of carbohydrate, protein and fat we consume
from food and drink.
• Alcohol also provides energy at 7kcal (29kJ) per gram.

11. Energy
diagram:
17 17
29
37
0
5
10
15
20
25
30
35
40
Ca rb o hyd ra te Pro tein Alco ho l Fat
kJpergram

12. • Body Mass Index (BMI) can be used to identify if an adult is a
correct weight for height.
• BMI can be calculated as follows:
• BMI = weight (kg)
(height in m)2
• Recommended BMI range (adults)
• Less than 18.5 Underweight
18.5 to 25 Desirable or healthy range
25-30 Overweight
30-35 Obese (Class I)
35-40 Obese (Class II)
Over 40 Morbidly or severely obese (Class III)

13. • Reference:
1. http://www.foodafactoflife.org.uk/
2. www.nutrition.org.uk

14. Thank you for your listening