The document discusses strategies for healthy eating. It recommends eating enough calories from a variety of foods including fruits, vegetables, grains and legumes while keeping portions moderate. It also recommends limiting sugary foods, salt and refined grains, staying hydrated, and being physically active. The healthiest foods to eat include fruits, vegetables, nuts and seeds, whole grains, eggs, dairy, seafood, poultry and lean meats. A healthy diet should be guided by the healthy diet pyramid. Eating smart involves chewing food slowly, avoiding eating while distracted, listening to hunger/fullness cues, and eating small frequent meals.

1. HEALTHY EATING M. Yıldız ÖZTÜRK Lokman SUNGUR Duygu BALCI Dritan GASHI Tuğba YUMUŞAK

3. OUTLINE 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?

4. What's healthy eating? Improve health Increase happiness Prevention of many chronic health risks.

5. What's healthy eating about? feeling great having more energy being fit It is all about;

6. ‘Big picture strategies’ To help you Enough calories 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

7. Balance calorie intake and calorie expenditure. Don't eat more food EAT ENOUGH CALORIES The average daily allowance: 2,000 calories.

8. 2. EAT A VARIETY OF PRODUCTS Eat food you do no normally eat Fruits, vegetables, grains and legumes…

9. 3. KEEP PORTIONS MODERATE Choose a starter instead of an entrée. Don’t order supersized anything.

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.

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

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.

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!

14. 8. GET MOVING Energy and feelings of well-being. Any healthy eating plan work even better.

15. What are the healthiest foods we can eat? What should we actually prefer to eat?

16. I mportant to be consumed in order to get vitamins and potassium.

17. V itamins 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

18. C onsume for getting manganese, magnesium and vitamin E. NUTS&SEEDS Omega 3 Vitamins A, B, C, D, K and omega 3 Calcium, magnesium potassium

19. GRAINS I mportant for getting vitamin B1, C, manganese and folat e. Vitamins B1, B3, B5, C and folate Sodium, magnesium, potassium

20. EGGS AND LOW FAT DAIRY Consist of calcium and protein necessary for the organism.

21. SEAFOOD C ritical to get essential omega 3 needs of the organism. lobster shrimps mussel seabass

22. POULTRY& LEAN MEATS I mportant part of protein need of the organism.

23. Healthy diet pyramid G eneral guide that lets you choose a healthful diet that's right for you.

25. N ot just what you eat, but how you eat. H elps support an overall healthy diet. HOW DO WE ?

26. Take time to chew your food: Chew slowly Savore every bite The joy of eating. “ EAT SMART” STRATEGIES

27. Take deep breaths Avoid eating while working, driving, arguing, watching TV. 2. Avoid stress while eating: Play soothing music

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

29. Eat small. 4. Eat early, eat often: Start your day with a healthy breakfast. Have time to work calories off.

30. CONCLUSION

31. Thanks for Your Attention!