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Eat healthy
By
Aimen Matloob
“An Apple a day
keeps the doctor
Away..”
Why is it so important to eat healthy?
• Eating a balanced diet is vital for good
health and a healthy lifestyle.
• Food provides our body with the
energy, protein, essential fats,
vitamins and minerals to live,
grow and function properly
• We need to choose a wide variety of
different foods to provide the right
amounts of nutrients for good health.
Tips for
Choosing
Healthy
foods
1. Fat foods
• Choose food that contain minimal
amounts of unhealthy fats.
• Unhealthy fats include both trans fats and
saturated fats.
• These fats will raise your LDL cholesterol, and
risk for heart disease increases.
• Low-density lipoprotein (LDL) cholesterol,
commonly referred to as 'bad‘
cholesterol.
Trans fats
Foods that are high in trans fats include foods
made with "partially hydrogenated oils“
• Baked goods
• fried foods
• frozen pizza
Saturated fats
Foods that are high in saturated fats include
• pizza
• Cheese
• red meat
• full-fat dairy products
2. Eat healthy fats in moderation.
• Poly-unsaturated, mono-unsaturated and
omega-3 fats are all good lifestyle choices.
• These good fats lower your LDL cholesterol and
raise your HDL cholesterol, which correlates
with decreased risk for heart disease.
• High density lipoprotein (HDL) is the well-
behaved "good cholesterol."
Sources of healthy fats
• Olive oil
• Sunflower oil
• Fish
• Plant oils
• Nuts & seeds
3. low sugar and highly refined
carbohydrates.
• Select foods that are low in both sugar and
highly refined carbohydrates.
• Minimize your consumption of sweets, soft
drinks, sugary fruit juices, and white bread.
• Choose whole fruits, freshly-squeezed juices, and
whole grain bread instead.
4. Whole foods.
• Eat a variety of different whole foods instead of
eating processed foods.
• Whole foods offer a balance of healthy
carbohydrates, proteins, fats, and other
nutrients.
• Eat fruits and vegetables for their high vitamin
and mineral content.
• Choose lean meat, beans and tofu for their
protein content.
• Enjoy whole grains such as whole wheat bread,
whole wheat pasta, brown rice.
• Eat low-fat dairy products.
5. Incorporate organic foods.
• Organic foods are not more nutritious for you,
but they don't contain as much pesticide residue
or food additives. They are generally more eco-
friendly, too.
• If price is a factor for you, consider buying only
certain organic foods, such as:
• Apples, berries, peaches etc.),
• Grapes, bell peppers, greens, potatoes, and
lettuce.
• These foods often have much higher pesticide
use than others.
A healthy diet is
necessary to live a
healthy lifestyle so,
don’t focus on how
much you eat, focus
on what you eat.
Thanks

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Eat Healthy Foods for a Healthy Lifestyle

  • 2. “An Apple a day keeps the doctor Away..”
  • 3. Why is it so important to eat healthy? • Eating a balanced diet is vital for good health and a healthy lifestyle.
  • 4. • Food provides our body with the energy, protein, essential fats, vitamins and minerals to live, grow and function properly
  • 5.
  • 6. • We need to choose a wide variety of different foods to provide the right amounts of nutrients for good health.
  • 8. 1. Fat foods • Choose food that contain minimal amounts of unhealthy fats.
  • 9. • Unhealthy fats include both trans fats and saturated fats. • These fats will raise your LDL cholesterol, and risk for heart disease increases. • Low-density lipoprotein (LDL) cholesterol, commonly referred to as 'bad‘ cholesterol.
  • 10. Trans fats Foods that are high in trans fats include foods made with "partially hydrogenated oils“ • Baked goods • fried foods • frozen pizza
  • 11. Saturated fats Foods that are high in saturated fats include • pizza • Cheese • red meat • full-fat dairy products
  • 12. 2. Eat healthy fats in moderation. • Poly-unsaturated, mono-unsaturated and omega-3 fats are all good lifestyle choices.
  • 13. • These good fats lower your LDL cholesterol and raise your HDL cholesterol, which correlates with decreased risk for heart disease. • High density lipoprotein (HDL) is the well- behaved "good cholesterol."
  • 14. Sources of healthy fats • Olive oil • Sunflower oil • Fish • Plant oils • Nuts & seeds
  • 15. 3. low sugar and highly refined carbohydrates. • Select foods that are low in both sugar and highly refined carbohydrates.
  • 16. • Minimize your consumption of sweets, soft drinks, sugary fruit juices, and white bread. • Choose whole fruits, freshly-squeezed juices, and whole grain bread instead.
  • 17. 4. Whole foods. • Eat a variety of different whole foods instead of eating processed foods. • Whole foods offer a balance of healthy carbohydrates, proteins, fats, and other nutrients.
  • 18. • Eat fruits and vegetables for their high vitamin and mineral content. • Choose lean meat, beans and tofu for their protein content. • Enjoy whole grains such as whole wheat bread, whole wheat pasta, brown rice. • Eat low-fat dairy products.
  • 19. 5. Incorporate organic foods. • Organic foods are not more nutritious for you, but they don't contain as much pesticide residue or food additives. They are generally more eco- friendly, too.
  • 20. • If price is a factor for you, consider buying only certain organic foods, such as: • Apples, berries, peaches etc.), • Grapes, bell peppers, greens, potatoes, and lettuce. • These foods often have much higher pesticide use than others.
  • 21. A healthy diet is necessary to live a healthy lifestyle so, don’t focus on how much you eat, focus on what you eat.