Healthy eating
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The document discusses healthy eating and outlines the benefits of a balanced diet according to the food pyramid, recommending eating a variety of foods while limiting fat, salt, and sugar. It emphasizes choosing more fruits and vegetables, whole grains, and low-fat dairy while eating lean proteins and staying within recommended portion sizes for overall health and disease prevention.
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Full liquid diet
The full liquid diet consists of foods and liquids that are liquid or become liquid in the mouth at room temperature. It is used post-operatively during the transition from clear liquids to solid foods for patients who have difficulty swallowing. The diet meets calorie and protein needs but is low in fiber and nutrients, so supplementation may be needed. A sample menu is provided that meets the calorie goal of 1350-1500 calories per day in divided amounts every 2 hours.
Refined Grains
Refined grains are grains that have been processed, removing many of the nutrients. This includes white bread, pasta, and rice. Refining grains strips away fiber, vitamins, and minerals. Refined grains are also processed with many chemicals like bleaches, dough conditioners, and synthetic vitamins. Eating a diet high in refined grains is linked to diseases and health issues due to the lack of nutrients and addition of chemicals. Whole grains are recommended instead of refined grains for better health.
Ancient Grains
The document defines ancient grains as grains that have changed little over hundreds of years compared to modern grains. It provides examples of ancient grains like quinoa, amaranth, teff, millet, and discusses their nutritional benefits. The document recommends getting at least half of daily grain intake from whole grains like ancient grains, provides recipes using grains like wheat berries and teff, and discusses how ancient grains are being incorporated into foods and beers today.
Food we eat
This document provides information on different food groups including fruits, vegetables, dairy, grains, pulses, nuts, meat/fish/poultry, oils, and junk food. It describes the main types of foods in each group and their nutritional benefits, such as fruits being high in vitamins and fiber, vegetables containing many vitamins and minerals, and whole grains having more nutrients than refined grains. It also notes the health risks of excess salt, sugar and junk food.
Eat THis Not That
This document provides information on healthy eating guidelines, nutrition recommendations, and tips for making better food choices. It discusses USDA and federal guidelines on topics like serving sizes, whole foods versus processed foods, sugars in diets, and food substitutions. Ten tips for healthy eating are outlined that emphasize balanced meals, reading labels, planning, sleep, and enjoying high quality foods. Various whole food options and substitutions for lowering calories and sugars are also presented.
Importance of whole grains
This document discusses the importance of whole grains as part of a healthy diet. It notes that whole grains provide many benefits like energy, reduced disease risk, antioxidants, fiber, blood sugar control, weight control, and reduced atherosclerosis progression. It recommends that half of all grains consumed should be whole grains. It provides guidelines for daily whole grain intake based on calorie needs. Finally, it offers tips for identifying whole grain products by reading nutrition labels and ingredient lists.
Diabetes wheat link
The document discusses misconceptions about foods for diabetics and provides natural remedies. It notes that while some doctors recommend switching from rice to wheat for diabetics, wheat can damage pancreatic cells and maintain diabetes. Brown rice contains fiber and nutrients that boost immunity without medications. It recommends eating local seasonal fruits and vegetables fresh instead of imported or refrigerated foods, as cooking meat increases uric acid. Fermented milk products are better than animal milk. Crash diets are harmful, and brown rice is the best food for diabetics. Raw mango and jackfruit can also help control diabetes naturally.
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Dr. Jonathan Spages | Moderate salt and sodium in Food
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Full liquid diet
The full liquid diet consists of foods and liquids that are liquid or become liquid in the mouth at room temperature. It is used post-operatively during the transition from clear liquids to solid foods for patients who have difficulty swallowing. The diet meets calorie and protein needs but is low in fiber and nutrients, so supplementation may be needed. A sample menu is provided that meets the calorie goal of 1350-1500 calories per day in divided amounts every 2 hours.
Refined Grains
Refined grains are grains that have been processed, removing many of the nutrients. This includes white bread, pasta, and rice. Refining grains strips away fiber, vitamins, and minerals. Refined grains are also processed with many chemicals like bleaches, dough conditioners, and synthetic vitamins. Eating a diet high in refined grains is linked to diseases and health issues due to the lack of nutrients and addition of chemicals. Whole grains are recommended instead of refined grains for better health.
Ancient Grains
The document defines ancient grains as grains that have changed little over hundreds of years compared to modern grains. It provides examples of ancient grains like quinoa, amaranth, teff, millet, and discusses their nutritional benefits. The document recommends getting at least half of daily grain intake from whole grains like ancient grains, provides recipes using grains like wheat berries and teff, and discusses how ancient grains are being incorporated into foods and beers today.
Food we eat
This document provides information on different food groups including fruits, vegetables, dairy, grains, pulses, nuts, meat/fish/poultry, oils, and junk food. It describes the main types of foods in each group and their nutritional benefits, such as fruits being high in vitamins and fiber, vegetables containing many vitamins and minerals, and whole grains having more nutrients than refined grains. It also notes the health risks of excess salt, sugar and junk food.
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This document provides information on healthy eating guidelines, nutrition recommendations, and tips for making better food choices. It discusses USDA and federal guidelines on topics like serving sizes, whole foods versus processed foods, sugars in diets, and food substitutions. Ten tips for healthy eating are outlined that emphasize balanced meals, reading labels, planning, sleep, and enjoying high quality foods. Various whole food options and substitutions for lowering calories and sugars are also presented.
Importance of whole grains
This document discusses the importance of whole grains as part of a healthy diet. It notes that whole grains provide many benefits like energy, reduced disease risk, antioxidants, fiber, blood sugar control, weight control, and reduced atherosclerosis progression. It recommends that half of all grains consumed should be whole grains. It provides guidelines for daily whole grain intake based on calorie needs. Finally, it offers tips for identifying whole grain products by reading nutrition labels and ingredient lists.
Diabetes wheat link
The document discusses misconceptions about foods for diabetics and provides natural remedies. It notes that while some doctors recommend switching from rice to wheat for diabetics, wheat can damage pancreatic cells and maintain diabetes. Brown rice contains fiber and nutrients that boost immunity without medications. It recommends eating local seasonal fruits and vegetables fresh instead of imported or refrigerated foods, as cooking meat increases uric acid. Fermented milk products are better than animal milk. Crash diets are harmful, and brown rice is the best food for diabetics. Raw mango and jackfruit can also help control diabetes naturally.
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The document discusses good eating habits and nutrition. It recommends eating a balanced diet that includes proteins, carbohydrates, vitamins, minerals, fats and water from sources like dairy, meat, fruits, vegetables, cereals, nuts, legumes, oils and pastas in moderation. It provides a healthy eating pyramid that recommends eating cereals and vegetables most often, fruits 2-3 times a day, seafood, poultry and eggs 0-2 times a day, and dairy 1-2 times a day. It also provides general healthy eating tips like drinking water, eating 5 meals a day, exercising, eating slowly, and avoiding junk food.
Balanced Diet
This document provides guidelines for a healthy diet, including recommendations around carbohydrate, protein, lipid, vitamin, mineral, and fiber intake. It recommends getting 45-65% of daily calories from carbohydrates like grains, fruits, and vegetables. Protein from sources like beans, nuts, and soy should provide 10-35% of calories. Fats should provide 20-35% of calories, focusing on unsaturated fats. It also provides serving recommendations for fruits, vegetables, dairy, and grains according to the USDA's MyPyramid guidelines.
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This document provides information on sources of important nutrients for a vegan diet, including calcium and vitamin D, vitamin B12, iron, and omega-3 fatty acids. It lists foods that are good sources for each nutrient, such as leafy greens, fortified plant milks, and tofu for calcium; fortified cereals and nutritional yeast for vitamin B12; pulses, leafy greens, and nuts for iron; and flaxseed, walnuts, and soy for omega-3s. The document also provides general tips for a healthy vegan diet such as eating a variety of fruits and vegetables, including protein at meals, eating nuts and seeds daily, and ensuring reliable sources of vitamins B12 and D
Whole Grain Goodness
This document provides information about whole grains presented in a class. It defines what whole grains are, including that they contain the bran, endosperm, and germ of the grain. Less common whole grains that will be discussed include amaranth, quinoa, and millet. Identifying whole grains from the ingredients list and the many health benefits of whole grains are also reviewed, such as reduced risk of diabetes, heart disease, and obesity. Recommendations are given to make at least half of all grain choices whole grains.
Healthy eating for adolescents
This document outlines healthy eating guidelines for adolescents. It recommends filling 1/3 of your plate with whole grains for energy and nutrients. It also recommends eating 5 servings of fruits and vegetables per day for vitamins, minerals, and healthy skin, hair, bones and teeth. Adolescents should have at least 2 servings of low-fat dairy per day for healthy bones and teeth. Protein from foods like fish, chicken, eggs and legumes should be eaten for muscle growth and repair. Small amounts of fat, sugars and salt are recommended, while junk food and sugary drinks should be limited as they provide empty calories. The document stresses drinking 1.5-2 liters of water per day and exercising 45 minutes 3 times a week
Healthy & Unhealthy Foods for Children
Healthy foods for children include fresh fruits and vegetables, beans, lentils, whole grains, nuts, seeds, milk in moderation, honey, molasses, jaggery, homemade cakes and biscuits made with whole wheat flour, dark chocolate with at least 70% cocoa, water, and fruit juices. Unhealthy foods are cakes, biscuits, candy, sugary cereals, fruit juices with added sugar, white bread and pasta, soda, and tea or coffee with sugar. The document provides guidelines on establishing a nutritious diet for children and avoiding foods with added sugar, artificial flavors or colors, and caffeine which can be addictive or negatively impact behavior and immunity.
Food groups
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Healthy food
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Balanced Diet
This document provides guidelines for a healthy diet, including recommendations around carbohydrate, protein, lipid, vitamin, mineral, and fiber intake. It recommends getting 45-65% of daily calories from carbohydrates like grains, fruits, and vegetables. Protein from sources like beans, nuts, and soy should provide 10-35% of calories. Fats should provide 20-35% of calories, focusing on unsaturated fats. It also provides serving recommendations for fruits, vegetables, dairy, and grains according to the USDA's MyPyramid guidelines.
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This document provides information about whole grains presented in a class. It defines what whole grains are, including that they contain the bran, endosperm, and germ of the grain. Less common whole grains that will be discussed include amaranth, quinoa, and millet. Identifying whole grains from the ingredients list and the many health benefits of whole grains are also reviewed, such as reduced risk of diabetes, heart disease, and obesity. Recommendations are given to make at least half of all grain choices whole grains.
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The document provides an overview of a principles of human nutrition course taught by Mr. Kaseka. The course covers topics such as food groups, nutrient groups, digestion and absorption. It meets three periods per week for 6 hours and 45 minutes and includes tests, quizzes, and assignments. The document also summarizes key information about various food groups including cereals, meat, dairy, legumes, fruits and vegetables, and fish. It describes the main nutrients provided by each food group.
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Healthy food
A healthy diet provides all necessary nutrients and energy. It allows the body to grow, repair itself, fight illness, and avoid weight problems. There are five categories of foods needed for health: fruits and vegetables; carbohydrates; proteins from meat, fish and eggs; dairy; and foods with fat and sugar. A balanced diet from these categories that incorporates a variety of fruits and vegetables can prevent diseases and support overall wellness.
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Why You Should Include Ancient Grains in Your Diet
Ancient grains have been around a long time, but it's time that they become part of your diet, so that you can be a little bit healthier.
English Guidelines to Type 2 Diabetes Control
Eat 3 balanced meals per day with snacks in between to control blood sugar. Portion sizes should be reduced, especially for carbohydrates and fat. When eating meat, choose lean cuts and remove skin to reduce fat. Limit sweet and high-fat foods, and avoid regular soda and sugars, opting instead for artificially sweetened drinks and water.
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Amaranth, quinoa, and millet, oh my! If your whole-grain food choices are limited to wheat bread and brown rice, this class is for you. Come discover some less common (but still delicious!) whole grains that are easy to cook and incorporate into meals, and learn about the benefits of whole grains. Taste samples included.
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This document discusses 15 fruits that are good for people with diabetes to eat, including kiwi, cherry, guava, juwet, peach, berries, apple, pineapple, pears, papaya, orange, watermelon, pomegranate, jackfruit, and starfruit. Many of these fruits help regulate blood sugar levels due to their fiber content and low glycemic index. They also provide antioxidants, vitamins, and minerals that are beneficial for diabetics and overall health. The document recommends including these fruits as part of a healthy diet for managing diabetes.
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The document provides guidance on food storage for a 1 year supply. It recommends storing a variety of foods including fats like coconut oil and tallow, sugars like honey and maple syrup, proteins from canned meats and fish, grains, beans, fruits and vegetables for carbs, and herbs and supplements for vitamins and minerals. It emphasizes eating the foods being stored to get the body used to them and absorbing their nutrients fully. Quality and digestibility of stored foods is also important for health and survival long-term. The purpose of food storage according to the document is to be able to live off the land through gardening, animals and hunting once the stored supply runs out.
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Why You Should Include Ancient Grains in Your Diet
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This document provides information on nutrition and healthy eating. It discusses the major food groups and recommends eating a variety of whole grains, vegetables, fruits, dairy, protein foods, and healthy fats. It also covers nutrients like carbohydrates, proteins, fats, vitamins and minerals. Physical activity is recommended as part of a healthy lifestyle. Potential health issues like obesity, eating disorders, and "fad diets" are also addressed.
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The document discusses nutrition, weight management, and dieting. It states that weight gain occurs when energy intake from food exceeds energy expenditure from physical activity. Successful weight loss requires creating a calorie deficit through a balanced diet and increased exercise, rather than drastic changes that are hard to sustain long-term. The most important factors for weight loss are creating an energy balance and maintaining lifestyle changes permanently rather than relying on short-term diets.
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This document provides information about the USDA's MyPlate food guidance system. It begins with an overview of MyPlate and how it replaced MyPyramid as the major nutrition icon used by the USDA. It then discusses the differences between MyPlate and previous food guide models. The majority of the document describes each component of MyPlate in detail, including fruits, vegetables, grains, proteins, dairy, and oils. It provides examples of foods that fall into each category and notes the health benefits and key nutrients found in each food group. The document concludes with messages about balancing calories and reducing saturated fats, added sugars, trans fats, and sodium.
MyPlate PlanFind your Healthy Eating StyleUnited States
MyPlate Plan
Find your Healthy Eating Style
United States Department of Agriculture
Drink and eat less sodium, saturated fat, and added sugars. Limit:
• Sodium to 2,300 milligrams a day.
• Saturated fat to 27 grams a day.
• Added sugars to 60 grams a day.
3 cups
Vary your veggies
Choose a variety of colorful
fresh, frozen, and canned
vegetables—make sure to
include dark green, red, and
orange choices.
Vegetables
3 cups
Move to low-fat or
fat-free milk or yogurt
Choose fat-free milk, yogurt,
and soy beverages (soy milk)
to cut back on your saturated
fat.
Dairy
2 cups
Focus on whole fruits
Focus on whole fruits that
are fresh, frozen, canned, or
dried.
Fruits
6 1/2 ounces
Vary your protein
routine
Mix up your protein foods
to include seafood, beans
and peas, unsalted nuts and
seeds, soy products, eggs,
and lean meats and poultry.
Protein
8 ounces
Make half your grains
whole grains
Find whole-grain foods by
reading the Nutrition Facts
label and ingredients list.
Grains
Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 1/2 hours per week.
Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions,
and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is
choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in
saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy.
Food Group Amounts for 2,400 Calories a Day
Limit
Food group targets for a 2,400 calorie* pattern are:
2 cups
1 cup of fruits counts as
• 1 cup raw or cooked fruit; or
• 1/2 cup dried fruit; or
• 1 cup 100% fruit juice.
3 cups
1 cup vegetables counts as
• 1 cup raw or cooked vegetables; or
• 2 cups leafy salad greens; or
• 1 cup 100% vegetable juice.
8 ounce equivalents
1 ounce of grains counts as
• 1 slice bread; or
• 1 ounce ready-to-eat cereal; or
• 1/2 cup cooked rice, pasta, or cereal.
6 1/2 ounce equivalents
1 ounce of protein counts as
• 1 ounce lean meat, poultry, or seafood; or
• 1 egg; or
• 1 Tbsp peanut butter; or
• 1/4 cup cooked beans or peas; or
• 1/2 ounce nuts or seeds.
3 cups
1 cup of dairy counts as
• 1 cup milk; or
• 1 cup yogurt; or
• 1 cup fortified soy beverage; or
• 1 1/2 ounces natural cheese or 2 ounces
processed cheese.
Fruits
Vegetables
Grains
Protein
Dairy
MyPlate Plan
Write down the foods you ate today and track your daily MyPlate, MyWins!
Write your food choices for
each food group
Did you reach
your target?
Limit:
• Sodium to 2,300 milligrams a day.
• Saturated fat to 27 grams a day.
• Added sugars to 60 grams a day.
Limit
Be active your way:
Adults:
• Be physically active at least
2 1/2 hours per week.
Children 6 to 17 years old:
• Move at le ...
Fn1 ppt. my plate dietary guidelines
Choose My Plate and Dietary Guidelines provides recommendations for healthy eating and physical activity. It recommends making half your plate fruits and vegetables, switching to low-fat dairy, making at least half your grains whole, varying protein choices, and cutting back on foods high in solid fats, added sugars and salt. The guidelines also suggest eating the right amount of calories based on your needs and being physically active for at least 150 minutes per week. Key recommendations include balancing calories and nutrients, reducing sodium and refined grains, and increasing vegetables, fruits, whole grains and seafood.
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A disease caused by how you live your life, understand the role of diet in lifestyle disorders. To know more visit at http://gisurgery.info
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Healthy eating
- 1. Unit 3: Healthy Eating Presenter: Stephen Tabb
- 2. Session outline • What is healthy eating? • The benefits of healthy eating • The Food Pyramid
- 3. What is healthy eating? • Eat a wide variety of foods, choosing from each shelf of the Food Pyramid • Keep within recommended portion sizes • Eat less fat, especially saturated fats • Eat more bread, cereals, potatoes, pasta, rice • Eat more vegetables and fruit • Choose sugary foods and drinks less often • Eat less salt • If you drink alcohol, keep within recommended limits.
- 4. Benefits of healthy eating • Improved overall health • Improved immune system • Weight loss/weight maintenance • Reduced cholesterol • Reduced blood pressure • Reduced blood sugar • Reduced risk of conditions such as heart disease,cancer and diabetes.
- 5. Activity Part 1 (A)1. What did you eat yesterday? 2. Rate out of 10 how healthy you think it was overall? (B) 1.Complete colums 3 & 4 after the class.
- 7. Breads, Cereals, Potatoes, Pasta Rice Recommendation: • Choose any 6 servings (up to 12 if very active) each day. Key points: • Main energy source • Low in fat • B vitamins and minerals • Choose high fibre varieties frequently • Should form the basis of each meal
- 8. Breads, Cereals, Potatoes, Pasta Rice One serving is: • 1 slice of bread • 1 bowl of breakfast cereal • 1 medium potato, boiled / baked • 2 tablespoons cooked rice or pasta
- 9. Fruit and Vegetables Recommendation: • Choose any 5 servings each day. Key points: • Fibre, vitamins and minerals. • Frozen vegetables are just as good as fresh. • Overcooking destroys vitamins.
- 10. Fruit and Vegetables One serving is: • ½ glass fruit juice (1 serving/day only) • 2 tablespoons cooked vegetables or salad • Small bowl of home-made vegetable soup • 1 medium fruit • 2 tablespoons cooked fruit
- 11. Fibre • Two types: soluble and insoluble. • Soluble fibre can help to lower cholesterol. • Examples: fruit and vegetables, peas, beans, lentils, oats and barley. • Insoluble fibre aids digestion. • Examples: outer skins of fruit and vegetables, wholegrain breads and cereals.
- 12. Milk, Cheese and Yoghurt Recommendation: • Choose any 3 servings each day. • Teenagers, pregnant or breastfeeding mothers need 5 servings each day. Key points: • Protein • Minerals especially calcium • Choose low fat varieties if overweight or high cholesterol
- 13. Milk, Cheese and Yoghurt One serving is: • 1/3 pint of milk • 1 carton of yoghurt • 1oz / 30g cheese
- 14. Meat, Fish and Alternatives Recommendation: • Choose any 2 servings each day. • Pregnant women need 3 servings each day. Key points: • Protein & minerals especially iron • Lean cuts of meat and skin from chicken • Limit fat during cooking • Eat oily fish
- 15. Meat, Fish and Alternatives One serving is: • 2oz cooked lean meat or poultry • 3oz cooked fish • 2 eggs • 2oz cheddar cheese
- 16. Others (sparingly) • Fats & oils: 1oz low fat spread / low fat butter max ½ oz margarine / butter max Use all oils sparingly. Limit fried foods to 1-2 per week. • Confectionery and high fat snack foods - small amounts not too frequently • Sugar - avoid excessive intake
- 17. Summary 1. Healthy Eating 2. Health Benifts associated with Healthy Eating 3. Balanced and varied diet in association with the Food Pyramid
- 18. Questions?
- 19. Physical Exercise • Introduction to Physical Exercise • Warm Up • Main Phase • Core Exercise • Cool Down