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Healthy Eating
- 1. HEALTHY EATING PREPARED BY: MUHAMMAD IMTIYAZ BIN MOHD SOKRI AHMAD LUQMAN BIN MOHD FADZIL MOHD FITRI FAHMI BIN HASMADI AIMAN ASYRAF BIN OTHMAN
- 2. CONTENTS • Introduction • Food Guide • ABCD Of Healthy Eating • Eight Tips For Healthy Eating • Portion • Effect Of Unhealthy Eating
- 3. INTRODUCTION The Balance of Good Health model is a guide to help us achieve a healthy diet.
- 4. Fruit and vegetables Eat plenty!
- 5. Milk and dairy foods Eat in moderate amounts
- 6. Meat, fish and alternatives Eat in moderate amounts
- 7. Foods containing fat, foods containing sugar Eat in small amounts
- 8. ABCD Of Healthy Eating A B C D = Awareness = Balance = Control = Drink
- 9. Eight Tips For Healthy Eating 1)Base your meals on starchy foods 2)Eat lots of fruit and vegetables 3)Eat more fish 4)Cut down on saturated fat and sugar 5)Eat less salt 6)Get active and be a healthy weight 7)Don’t get thirsty 8)Don’t skip breakfast The Department of Health has produced the following practical tips to help you make healthier choices. They are:
- 10. I medium or 7 cherry tomatoes 1 heaped 15ml spoon 2 spears of broccoli 1 x 150ml glass 1 apple 2 kiwi fruits 3 heaped 15ml spoons 1 slice 7 strawberries 3 heaped 15ml spoons 3 heaped 15ml spoons 3 heaped 15ml spoons Portion What is a portion?
- 11. Effect Of Unhealthy Eating • Heart disease/heart attack • Obesity • Anemia • Diabetes mellitus
- 12. Heart Disease/ Heart Attack Causes Poor diet and physical inactivity How To Prevent Exercise and take a healthy diet
- 13. Obesity Causes eating too much and moving too little. How To Prevent Exercise and take a healthy diet
- 14. Who is the fattest?
- 15. Anemia Causes Lack of iron in diet, which results in lack of oxygen in blood How To Prevent Eat foods that reach with iron or take a multivitamin
- 16. Diabetes Mellitus Causes too little insulin, resistance to insulin, or both (high/low sugar level) How To Prevent Lower your blood sugar and Boost your sensitivity to insulin
- 18. “you are what you eat” So eat healthy there is good in all of us By French doctor Anthelme Brillat-Savarin
Editor's Notes
- This picture shows us the types of foods to eat in the right proportions. 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.
- Eat at least five portions every day and Remember, all types count; fresh, frozen canned, dried and juices.
- 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.
- Eat a good variety of the foods in this group, choose lean cuts of meat and avoid frying these foods.
- Eat these foods infrequently or use small amounts.
- A = Be aware of what you are eating and its nutritional value. What amount of calories, fat and carbohydrates are in the foods you eat? Read labels and become food-conscious to make healthy eating decisions. It is also important to look at all the foods and ingredients you are eating rather than focus on just one. If not, you may inadvertently limit your access to quality foods and drinks. B = Balance your daily food selection to include whole-grain products, fruit, vegetables, dairy products and foods which are high in protein. You need more than 40 different nutrients for good health, and no single food supplies them all. Offering balanced choices at every meal provides necessary nutrients for proper growth and health. C = Control portion size and intake of foods high in fat, salt or sugar. Eat them in moderation and choose other foods to provide the balance and variety that are vital for good health. D = Drink lot of water. Normally an adult male requires 2.6 ltrs of water on a day. Similarly in female the required amount is 2.0 ltrs. It helps detoxify the body and also rejuvenates the skin.
- Base your meals on starchy foods We should eat plenty of starchy foods. These should make up a third of our diet, as shown in The eatwell plate. Starchy foods provide energy (calories), as well as dietary fibre, calcium, iron and B vitamins. Why should we choose wholegrain varieties whenever possible? They contain more fibre and make you feel fuller for longer. Eat lots of fruit and vegetables Try to eat at least 5 portions of a variety of fruit and vegetables every day (5 A DAY). Fruit and vegetables provide a range of nutrients, including vitamins and minerals, such as folate, vitamin C, potassium and dietary fibre. Fresh, frozen, canned, dried and juiced fruit and vegetables all count. Potatoes do not count towards 5 A DAY as they are a starchy food. Eat more fish Fish is a good source of protein and provides many vitamins and minerals. White fish is low in fat. Oily fish are rich in long chain omega 3 fatty acids which are important for heart health. Try to eat at least two portions (1 portion =140g) of fish a week, including a portion of oily fish. Can you name some oily fish? Salmon, mackerel, trout, fresh tuna* and sardines are all oily fish. Cut down on saturated fat and sugar We all need some fat in our diet, but it is important to get the right type and amount. There are two main types of fat: saturated and unsaturated. Eating too much saturated fat can increase blood cholesterol levels and the chance of developing heart disease. Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, pies, pastry, cream and butter. Try to cut down on foods high in saturated fat and replace with foods that are high in unsaturated fats, such as vegetable oils, oily fish, avocados, nuts and seeds. Eat less salt Maintaining a normal blood pressure is important for health. Eating too much salt may raise blood pressure and lead to stroke and heart disease. Approximately three-quarters of the salt in our diet comes from processed foods such as bread, breakfast cereals, soups, sauces and ready meals. Some is also added during cooking, or at the table. Get active and be a healthy weight To achieve a healthy weight, we need to balance the energy from food and drinks with the energy we use up through activity. Being active can help maintain a healthy weight by using more energy. Being overweight or obese can lead to health conditions such as type 2 diabetes, some cancers, heart disease and stroke. Being underweight could also affect our health. Did you know? Young people should do at least 60 minutes of physical activity of moderate to vigorous intensity every day. Adults should aim to be active daily and achieve at least 150 minutes of physical activity of moderate intensity over a week. Don’t get thirsty Around two-thirds of the body are made up of water. We lose water throughout the day when we breathe, sweat and use the toilet. When our bodies do not have enough water, we are said to be dehydrated. We need to drink around 6-8 glasses of fluid every day to stop us getting dehydrated. More when the weather is hot or when we are active. Apart from water, most drinks count – but not alcohol. Good choices are fruit juice, milk, tea, coffee and low-calorie soft drinks. 8)Don’t skip breakfast Eating breakfast provides us with energy as well as some important nutrients that we need for good health. Breakfast can help to increase concentration and alertness during the morning. For example, a healthy breakfast of wholegrain breakfast cereal or a slice of toast with low fat spread and a glass of fruit juice, will give our bodies the energy and nutrients we need to start the day.
- Portion is mean by a section or quantity within a larger thing. One adult portion of fruit or vegetables is 80g. Young children may need less depending on their age and size. As a rough guide, one portion is the amount they can fit in the palm of their hand.
- Heart attack happen when blood and oxygen cut off to the heart Poor diet: a diet high in saturated fat and trans fat can result in high cholesterol which clogs arteries Exercixe at least 30 minutes per day/5-7 days per week and take Low in saturated and no trans fat which is low in cholestrol
- Individuals with anemia often feel tired and their immune system is weakened Food rich with iron such as raisins, strawberries, dark green leafy vegetables, prunes, legumes, meat
- Diabetes is a disorder in which cells are unable to get glucose from the blood Insulin is a hormone that causes cells to remove glucose from the bloodstream. With diabetes your body does not produce insulin or it doesn’t produce enough insulin. How to boost your sensitivity to insulin? Do strength training and other anaerobic activities Exercise is absolutely essential for improving insulin sensitivity because your muscles and cells are desperate for fuel during and after your workout. Beside more muscle, anaerobic exercise improves proteins and enzymes involved in insulin signalling and glycogen storage