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
7. • A balanced diet provides all essential
nutrients for growth and maintenance of the
body.
7
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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.
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.
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.
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.
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. 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. •
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.
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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.
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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.
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. • Beans 3 or more times a week will
reduce colon cancer risks by one
half.
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19.
20. ½ cup
• A serving size
usually means ½ cup
of cooked food;
1 cup
•1 cup raw or uncooked food.
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21. •Diets containing
no animal protein
require
supplemental
vitamin B12 food
to which vitamin
B12 has been
added.
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22.
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
23. Saturated
Solid at room temperature
Unsaturated
Polyunsaturated
Monounsaturated
Liquid at room temperature
27.
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
28. •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.
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29. plant-based diet can reduce the
risk of stroke.
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30. • Cancer rates of the colon, breast,
lung, and uterus are lower in
vegetarians than in non-vegetarian.
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31.
Must be supplied in the diet
Two types:
9 water soluble (dissolve in water)
4 fat soluble (dissolve in fat)
32. 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
33.
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.
34. 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.
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34
35. A deficiency in the intake of essentials
predisposes to disease
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36. • Excess of vitamins and certain
minerals may cause toxicity.
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37.
38.
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
39.
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)
40.
Provide calorie needs (input = output)
More complex carbohydrate, less simple
carbohydrate
More unsaturated fat, less saturated fat
More plant products and less animal product
41.
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.”
42. •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.
•
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