Dr. Jonathan Spages is explaining here about Healthy Eating Tips and Tricks. Healthy Eating habits are good for everyone for a fit body.

1. Healthy Eating Tips and Tricks
Dr. Jonathan Spages

2. Healthy Eating
• By the end of the session learners will be able to:
• Define healthy and unhealthy foods
• State the calories in a meal
• Identify all food groups and their location on the food
pyramid
• Explain why certain foods should be avoided
• List the key rules for a healthy diet
• Create a healthy menu for a day7 - 12
years

3. Calories
• A calorie is a unit of energy.
• Calories are essential for human health
• People need different amounts of energy per day
depending on their age, size and activity levels
• "Empty calories" are foods that are high in energy but
low in nutritional value

4. Calories and weight
Calories
in
Calories
out
Weight maintained
Isocaloric balance
Energy in = Energy out
Weight loss
Negative caloric balance
Energy in < Energy out
Weight gain
Positive caloric balance
Energy in > Energy out

5. Nutrition
• Food provides nutrients to help the body work
properly.
• No single food contains them in the amounts needed,
so a mixture of foods has to be eaten.

6. Balanced diet
• These food groups that make up a balanced diet are:
• Bread, cereals and potatoes
• Fruit and vegetables
• Milk and dairy
• Meat, fish and alternatives
• Fat and sugar

7. Fats
• To stay healthy we need some fat in our diets. There
are two main types of fat:
• Saturated fat
• Unsaturated fat
• A high level of fat is more than 20g fat per 100g and a
low level is 3g fat or less per 100g.

8. Saturated fat
• Having too much saturated fat can increase the
amount of cholesterol in the blood, which increases
the chance of developing heart disease. Try to eat
these sorts of foods less often or in small amounts:
• • meat pies, sausages, meat with visible white fat
• • hard cheese
• • butter and lard
• • pastry
• • cakes and biscuits
• • cream, soured cream and crème fraîche
• • coconut oil, coconut cream or palm oil

9. Unsaturated fat
• Try to eat foods that are rich in unsaturated fat
instead.
• Such foods are:
• Vegetable oils (including sunflower, rapeseed and
olive oil)
• Oily fish, avocados, nuts and seeds

10. Sugar
• Having sugary foods and drinks too often can cause
tooth decay, especially if you have them between
meals.
• Many foods that contain added sugar can also be
high in calories so cutting down could help you
control your weight.
• We should all be trying to eat fewer foods containing
added sugar, such as sweets, cakes and biscuits,
and drinking fewer sugary soft and fizzy drinks.

11. Salt
• Try to eat no more than 6g of salt a day.
• Eating too much salt can raise your blood pressure.
• People with high blood pressure are three times more
likely to develop heart disease or have a stroke than
people with normal blood pressure.

12. Alcohol
• Alcohol is also high in calories, so cutting down could
help you control your weight.
• For good health, it's a good idea to spread your
drinking throughout the week and avoid binge
drinking.
• Drinking heavily over a long period of time can
damage the liver.

13. Food pyramid

14. Vegetarian food pyramid

15. Healthy eating tips
• Base your meals on starchy foods and whole grains
• Eat at least 5 portions of fruit and veg a day
• Eat more fish
• Cut down on saturated fat and sugar
• Try to eat less salt - no more than 6g a day
• Drink plenty of water
• Don't skip breakfast

16. Thanks