The document discusses rational nutrition and provides recommendations for a healthy diet, including eating the same amount of calories consumed as burned, increasing plant foods and limiting fats, sugar, and salt intake. It also mentions avoiding toxic and contaminated substances. A healthy diet includes a variety of plant and animal foods that provide nutrients for energy and body processes. The food guide pyramid shows recommended intake amounts for different food groups to support heart health and maintaining a healthy weight. Physical exercise is also deemed important, through morning exercises, industrial gymnastics, and after-work activities.

1. Rational nutrition
Student : zaeid Alhamashi

2. o Eat roughly the same amount of calories that
your body is using. A healthy weight is a balance
between energy consumed and energy that is
'burnt off'.
o Increase consumption of plant foods, particularly
fruits, vegetables, legumes, whole grains and
nuts.
o Limit intake of fats, and prefer less unhealthy
unsaturated fats to saturated fats and trains fats.
o Limit the intake of sugar. A 2003 report
recommends less than 10% simple sugars.
o Limit salt / sodium consumption from all sources
and ensure that salts is iodized.

3. Also you should take care
About;
• Essential micronutrients such as
vitamins and certain minerals.
• Avoiding directly poisonous (e.g.
heavy metals) and carcinogenic (e.g.
benzene) substances.
• Avoiding foods contaminated by
human pathogens (e.g. E.
coli, tapeworm eggs).

5. Healthy diet
• A healthy diet includes a variety of
plant-based and animal-based foods
that provide nutrients to your body.
Such nutrients give you energy and
keep your body running. Nutrients
help build and strengthen bones,
muscles, and tendons and also
regulate body processes (i.e. blood
pressure).

6. • The food guide pyramid is a pyramid-
shaped guide of healthy foods divided into
sections. Each section shows the
recommended intake for each food group
(i.e. Protein, Fat, Carbohydrates, and
Sugars). Making healthy food choices is
important because it can lower your risk of
heart disease, developing some types
of cancer, and it will contribute to
maintaining a healthy weight

8. Physical exercises is so
important for us
Physical culture includes:
• Morning physical exercises.
• Industrial gymnastics.
• Physical exercises during rest, after work
which are made at sport section, sport
halls and by individually.

9. Thanks For your Attention 

10. Thanks For your Attention 