This document outlines strategies for healthy eating and living. It begins by defining a healthy diet as one with enough calories, variety, and moderate portions of fruits, vegetables, grains, legumes and water while limiting sugary foods, salt, and refined grains. It provides tips for smart eating such as chewing food slowly, avoiding stress while eating, listening to feelings of fullness, and eating smaller meals more frequently. Finally, it emphasizes that healthy eating contributes to improved health, happiness, and prevention of chronic diseases when combined with regular physical activity.

1. M. Yıldız ÖZTÜRK
Lokman SUNGUR
Duygu BALCI
Dritan GASHI
Tuğba YUMUŞAK
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3. OUTLINE
1. What is a healthy diet?
2. How do we stay healthy?
3. What are the healthy food?
4. What are the strategies for a healthy eating?
What is healthy diet pyramid?
5. How do we eat smartly?
6. How does healthy living contribute our
lifes?
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4. •Improve health
•Increase
happiness
•Prevention of
many chronic
health risks.
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5. feeling great
having
more
energy
being fit
It is all about;
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6. 1. Enough calories
2. Variety of foods
3. Moderate portions
4. Fruits, vegetables,grains,and
legumes
5. Water
6. Limit sugary foods, salt,
and refined-grain products
7. Don’t be the food police
8. Get moving
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7. •Balance calorie intake and
calorie expenditure.
•Don't eat more food
1.EAT ENOUGH CALORIES
The average daily allowance: 2,000 calories.
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8. 2. EAT A VARIETY OF PRODUCTS
•Eat food you do no normally eat
•Fruits, vegetables, grains and legumes…
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9. 3. KEEP PORTIONS MODERATE
•Choose a
starter instead
of an entrée.
• Don’t order
supersized
anything.
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10. 4. EAT PLENTY OF FRUITS, VEGETABLES
GRAINS, and LEGUMES
•Foods high in complex carbohydrates, fiber,
vitamins, and minerals, low in fat, and free of
cholesterol.
•Try to get fresh, local produce.
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11. •Flushes our systems; the kidneys and
bladder, of waste products and toxins.
•A majority of Americans go through life
dehydrated.
5. DRINK MORE WATER
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12. 6. LIMIT SUGARY FOODS, SALT, and
REFINED-GRAINS PRODUCTS
•In a year, just one
daily 12-ounce can of
soda (160 calories)
can increase your
weight by 16 pounds.
•Sugar is added to a vast array of foods.
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13. 7. DON’T BE THE FOOD
POLICE
•Enjoy your favorite
foods .
•Food is a great source
of pleasure.
•Pleasure is good for the
heart – even if those
French fries aren’t!
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14. 8. GET MOVING
•Energy and feelings of well-being.
•Any healthy eating plan work even better.
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16. Important to
be consumed
in order to
get vitamins
and
potassium.
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17. Vitamins A, B, C, D, E,K;
magnesium, calcium, phosphorus…
Vitamin C, B, K and
phosphorus
Vitamin C, calcium,
phosphorus
Vitamin E, C and magnesium
FRUITS
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18. Consume for getting manganese,
magnesium and vitamin E.
NUTS&SEEDS
Omega 3
Vitamins A, B, C, D, K and omega 3
Calcium, magnesium
potassium
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19. GRAINS
Important for getting vitamin B1, C,
manganese and folate.
Vitamins B1, B3, B5, C and folate
Sodium, magnesium, potassium
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20. EGGS AND
LOW FAT DAIRY
Consist of calcium and protein
necessary for the organism.
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21. SEAFOOD
Critical to get essential omega 3 needs of
the organism.
lobster
shrimps
mussel
seabass
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22. POULTRY&
LEAN MEATS
Important
part of
protein
need of the
organism.
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23. General guide that lets you choose a healthful
diet that's right for you.
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25. •Not just what you
eat, but how you eat.
•Helps support an
overall healthy diet.
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26. 1.Take time to
chew your
food:
• Chew slowly
• Savore every
bite
• The joy of
eating.
“EAT SMART” STRATEGIES
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27. •Take deep breaths
•Avoid eating while
working, driving, arguing,
watching TV.
2. Avoid stress while eating:
•Play soothing music
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28. 3. Listen to your body:
•You may be thirsty
•Stop eating before
you feel full
•Eat just enough to
satisfy your hunger
•Eat slowly
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29. •Eat small.
4. Eat early, eat often:
•Start your day with a
healthy breakfast.
•Have time to work
calories off.
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30. C
O
N
C
L
U
S
I
O
N
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31. Thanks for
Your Attention!
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