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Healthy Eating
Habits
Part 1- What we need to
know about nutrition?
Part 3- Simple ways to eat
healthy?
Part 2- How to read food labels?
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There are 6 kinds of nutrients:
2Part 1- Nutrition fundamentals
Carbohydrates
Fats (lipids)
Proteins
Vitamins
Minerals
Water
3Part 1- Nutrition fundamentals
Carbohydrates
Fats (lipids)
Proteins
Vitamins
Minerals
Water
* A macronutrient (i.e. needed in
larger quantity), which is organic (i.e.
containing carbon, hydrogen and
oxygen).
* It provides a major source of energy
* For example:
cereal grains, vegetables
fruits, nuts, sugars
4Part 1- Nutrition fundamentals
Carbohydrates
Fats (lipids)
Proteins
Vitamins
Minerals
Water
* Also an organic macronutrient
containing of carbon, hydrogen,
oxygen
* Also providing energy with the
highest kilocalorie value
* For example:
meats, milk, cream, butter,
cheese, egg yolks, oils, nuts
5Part 1- Nutrition fundamentals
Carbohydrates
Fats (lipids)
Proteins
Vitamins
Minerals
Water
* An organic
micronutrient
* Builds and repairs body tissues,
provides energy
* Only one of the 6 nutrients that
contains nitrogen
* For example:
meats, fish, poultry, eggs
milk, cheese, corn, grains
nuts, and seeds
6Part 1- Nutrition fundamentals
Carbohydrates
Fats (lipids)
Proteins
Vitamins
Minerals
Water
* A micronutrient (needed in smaller
quantity) which regulate body
processes
* Many vitamins are recognized as
essential nutrients, necessary for good
health.
* Only Vitamin D can be synthesized in
the skin with UVB radiation
7Part 1- Nutrition fundamentals
Carbohydrates
Fats (lipids)
Proteins
Vitamins
Minerals
Water
* This is an inorganic compound
* This micronutrient helps regulate
body processes, such as digestive
systems, nerves, building bones, ...
* Examples of minerals: calcium,
phosphorus, potassium, sodium,
chloride, iron, magnesium, zinc
8Part 1- Nutrition fundamentals
Carbohydrates
Fats (lipids)
Proteins
Vitamins
Minerals
Water
* This macronutrient is the major
constituent of all living cells
* It is composed of hydrogen and
oxygen: H2O
9Part 2-
Reading labels
Source: http://www.health.gov/dietaryguidelines
Start there:
* Serving size
* Serving per container
How many servings do you
really need?
10Part 2-
Reading labels
Source: http://www.health.gov/dietaryguidelines
Check calories
A middle age man, with average
height and average physical
activity needs approx. 1500-2000
calories per day
Reduce your calorie intake if
you do not perform any
physical activity
11Part 2-
Reading labels
* Prefer items with a
maximum of 10% fat
* Trans fat, also called
unsaturated fat, increase the
risk of coronary heart disease
12Part 2-
Reading labels
* Limit your cholesterol intake
* There are 2 main types of cholesterol:
1) Low density lipoproteins (LDL)
= "bad cholesterol". Keep LDL levels low,
because high levels of LDL indicate that there
is much more cholesterol in the blood stream
than necessary, therefore increasing your risk
of heart disease.
2) High density lipoprotein (HDL)
= "good" cholesterol. High levels of HDL are a
good indicator of a healthy heart, because less
cholesterol is available in your blood to attach
to blood vessels and cause plaque formation.
Source: http://cholesterol.about.com
13Part 2-
Reading labels
* Limit sodium as much as
you can
* Excessive sodium consumption
can deplete calcium and
magnesium, leading to:
* high blood pressure
* osteoporosis, or the
thinning of bone tissue and
loss of bone density over time
14Part 2-
Reading labels
* Get enough fibers
* Fiber can lower blood sugar, cut
cholesterol, and may even
prevent colon cancer and help
you avoid hemorrhoids.
* The best sources of fiber:
Almonds
Apples
Artichoke
Barley
Broccoli
Brown rice
Edamame
Source: http://www.health.com
Lentils
Oatmeal
Pear
Peas
Raspberries
Whole-wheat
bread
15Part 3- Simple ways to eat healthy
To stay healthy, we need to eat a variety of nutrients everyday. The food pyramid
shows the major food type that your body need everyday
Source: http://www.kidzworld.com
Not so much
2-3 servings
3-5 servings
6-11 servings
16Part 3- Simple ways to eat healthy
Healthy eating tips: quality, quantity, frequency
In summary 17
* Eat as much as fiber (fruit, vegetable, grains) as you want, drink a
lot of water, monitor the intake of fat and protein
* Choose carefully what you buy, read labels, ask yourself whether
you need this quantity and quality
* Prefer multiple snacks throughout the day than one or two large
meals
* Check your weight? Do you know your BMI? Is it within a good
range? Move and exercise daily.
Healthy eating is about adjusting our lifetime and daily choice; it is not about
dieting for some weeks and not paying attention the rest of the time.
Click on the screen
* wikipedia.com
* http://www.choosemyplate.gov
* http://cholesterol.about.com
* http://www.howdini.com
* http://www.health.com
* http://www.kidsworld.com
* Mimi Giri, MD, Ph.D, Department of Endocrinology, University
Hospital of Ghent, Ghent, Belgium
Sources and References 18
Slide transcripts 19
Click on "Open speaker notes" in the menu
located at the bottom-left of this screen:
1
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Healthy eating habits

  • 1. Healthy Eating Habits Part 1- What we need to know about nutrition? Part 3- Simple ways to eat healthy? Part 2- How to read food labels? Authentic-Happiness.com Do you know your Happiness Score? Get your Life Satisfaction Report. Free, no registration required. I Contact
  • 2. There are 6 kinds of nutrients: 2Part 1- Nutrition fundamentals Carbohydrates Fats (lipids) Proteins Vitamins Minerals Water
  • 3. 3Part 1- Nutrition fundamentals Carbohydrates Fats (lipids) Proteins Vitamins Minerals Water * A macronutrient (i.e. needed in larger quantity), which is organic (i.e. containing carbon, hydrogen and oxygen). * It provides a major source of energy * For example: cereal grains, vegetables fruits, nuts, sugars
  • 4. 4Part 1- Nutrition fundamentals Carbohydrates Fats (lipids) Proteins Vitamins Minerals Water * Also an organic macronutrient containing of carbon, hydrogen, oxygen * Also providing energy with the highest kilocalorie value * For example: meats, milk, cream, butter, cheese, egg yolks, oils, nuts
  • 5. 5Part 1- Nutrition fundamentals Carbohydrates Fats (lipids) Proteins Vitamins Minerals Water * An organic micronutrient * Builds and repairs body tissues, provides energy * Only one of the 6 nutrients that contains nitrogen * For example: meats, fish, poultry, eggs milk, cheese, corn, grains nuts, and seeds
  • 6. 6Part 1- Nutrition fundamentals Carbohydrates Fats (lipids) Proteins Vitamins Minerals Water * A micronutrient (needed in smaller quantity) which regulate body processes * Many vitamins are recognized as essential nutrients, necessary for good health. * Only Vitamin D can be synthesized in the skin with UVB radiation
  • 7. 7Part 1- Nutrition fundamentals Carbohydrates Fats (lipids) Proteins Vitamins Minerals Water * This is an inorganic compound * This micronutrient helps regulate body processes, such as digestive systems, nerves, building bones, ... * Examples of minerals: calcium, phosphorus, potassium, sodium, chloride, iron, magnesium, zinc
  • 8. 8Part 1- Nutrition fundamentals Carbohydrates Fats (lipids) Proteins Vitamins Minerals Water * This macronutrient is the major constituent of all living cells * It is composed of hydrogen and oxygen: H2O
  • 9. 9Part 2- Reading labels Source: http://www.health.gov/dietaryguidelines Start there: * Serving size * Serving per container How many servings do you really need?
  • 10. 10Part 2- Reading labels Source: http://www.health.gov/dietaryguidelines Check calories A middle age man, with average height and average physical activity needs approx. 1500-2000 calories per day Reduce your calorie intake if you do not perform any physical activity
  • 11. 11Part 2- Reading labels * Prefer items with a maximum of 10% fat * Trans fat, also called unsaturated fat, increase the risk of coronary heart disease
  • 12. 12Part 2- Reading labels * Limit your cholesterol intake * There are 2 main types of cholesterol: 1) Low density lipoproteins (LDL) = "bad cholesterol". Keep LDL levels low, because high levels of LDL indicate that there is much more cholesterol in the blood stream than necessary, therefore increasing your risk of heart disease. 2) High density lipoprotein (HDL) = "good" cholesterol. High levels of HDL are a good indicator of a healthy heart, because less cholesterol is available in your blood to attach to blood vessels and cause plaque formation. Source: http://cholesterol.about.com
  • 13. 13Part 2- Reading labels * Limit sodium as much as you can * Excessive sodium consumption can deplete calcium and magnesium, leading to: * high blood pressure * osteoporosis, or the thinning of bone tissue and loss of bone density over time
  • 14. 14Part 2- Reading labels * Get enough fibers * Fiber can lower blood sugar, cut cholesterol, and may even prevent colon cancer and help you avoid hemorrhoids. * The best sources of fiber: Almonds Apples Artichoke Barley Broccoli Brown rice Edamame Source: http://www.health.com Lentils Oatmeal Pear Peas Raspberries Whole-wheat bread
  • 15. 15Part 3- Simple ways to eat healthy To stay healthy, we need to eat a variety of nutrients everyday. The food pyramid shows the major food type that your body need everyday Source: http://www.kidzworld.com Not so much 2-3 servings 3-5 servings 6-11 servings
  • 16. 16Part 3- Simple ways to eat healthy Healthy eating tips: quality, quantity, frequency
  • 17. In summary 17 * Eat as much as fiber (fruit, vegetable, grains) as you want, drink a lot of water, monitor the intake of fat and protein * Choose carefully what you buy, read labels, ask yourself whether you need this quantity and quality * Prefer multiple snacks throughout the day than one or two large meals * Check your weight? Do you know your BMI? Is it within a good range? Move and exercise daily. Healthy eating is about adjusting our lifetime and daily choice; it is not about dieting for some weeks and not paying attention the rest of the time.
  • 18. Click on the screen
  • 19. * wikipedia.com * http://www.choosemyplate.gov * http://cholesterol.about.com * http://www.howdini.com * http://www.health.com * http://www.kidsworld.com * Mimi Giri, MD, Ph.D, Department of Endocrinology, University Hospital of Ghent, Ghent, Belgium Sources and References 18
  • 20. Slide transcripts 19 Click on "Open speaker notes" in the menu located at the bottom-left of this screen: 1 2