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Transcript of Nutrition
of a healthy balanced diet
design by Dóri Sirály for Prezi
Starches and Sugars present in food.
There are 2 types of carbohydrates, simple and complex.
The main job of carbohydrates is that they give you energy
Foods contain a combination of 3 certain types of fats, all of these having a different effect each on the levels of cholesterol which is found in our blood.
Protein has the job of repair, maintenance and growth and function as building blocks for bones, muscles, cartilage, skin, and blood.
Important for athletes to eat after they finished competing.
Benefits of replacing meats with nuts and seeds:
May reduce the risk of heart disease, but they're high in calories. Eat them in small portions and use them to replace other protein foods, rather than adding them to what you already eat.
Choose unsalted nuts and seeds to help reduce sodium intakes.
Vitamins A, D, E & K
There are 5 main types of minerals, including Zinc, Sodium, Calcium, Iodine and Iron. All of them having different purposes and some being better for you than others.
Referred to as 'Simple Sugars'.
Can be found in refined (processed) sugars, especially white sugars.
For example: sugar that you put in your tea and coffee, on your cereal and in certain sweets such as lolly pops.
Can also be found in nutritious foods as well.
For example milk and certain fruits. These are better to have as they will also contain vitamins, Minerals and Fiber, all of which are needed in a healthy diet.
Simple Carbohydrates are the unhealthier option of the two as they contain much more sugar.
Referred to as 'Starches'.
These are the better group of carbohydrates and also
the healthier option
to have, though both are needed in your diet to balance it out, also being more vital to an athletes diet.
They include grains such as wheat, which are used to make foods such as bread, pasta and rice.
Certain complex carbohydrates are better than others.
Solid at room temperature
Saturated fats occur naturally in many foods. The majority come mainly from animal sources, including meat and dairy products.
The amount that we have should be limited in our daily diet.
Can help reduce the risk of running high blood pressure and also reduce the risk of blood clotting occurring.
Particularly from fish sources, that may have potential health benefits.
This can help lower your cholesterol.
This type of fat helps you to lower cholesterol, so it could decrease your chance of heart disease.
Benefits insulin levels and blood sugar control
Daily recommended intake:
8 oz of 8 glasses a day.
Water makes up around two thirds of the human body
It is very vital to our diet.
It flushes out waste and transports nutrients around the body
It helps for joints to move easily, assists with breathing, and regulating body temperature.
This happens because as we exercise or do a certain sport, we get hot and sweat, meaning that we loose water and other substances such as salt.
Vitamins are very important in our diet. They help to keep our skin, hair, eyes, teeth, bones, blood cells and nerves all in good condition. It also helps bone and tissue to form. There are many different types of vitamins, including vitamin A,B, C, D, E & K.
This vitamin is essential
for normal vision as it prevents
Can be found in food
such as carrots and carrot juice &
It is good for the immune system
so this helps to prevent colds. It is also good for people who have anemia (a lack of iron) as it helps you to absorb it. Found in foods such as fresh fruits, especially citrus fruits. E.G pineapple, Peppers, Strawberries and Oranges.
It is good for absorbing Calcium, which is required for normal growth of teeth and bones.
The biggest source of where to get vitamin D from is the sun. It can also be found in foods such as Sardines, Salmon and milk.
Your body only needs a tiny amount of vitamin K and it is given to babies.
It is found in foods such as Cauliflower, Broccoli and green leafy vegetables like spinach.
It helps to protect your cells
from being damaged and is also to do with the health of your red blood cells.
Found in foods such as Nuts, Vegetable oil & whole grains.
Zinc: It helps us to
heal wounds as it produces collagen and is good for your immune system.
Zinc can be found in cooked oysters, Beef, Lamb, Eggs & Yogurts.
Calcium: It helps us to
develop strong teeth and bones.
It can be found in Skimmed milk, non-fat yogurt, cheeses, broccoli, certain cereals and vegetables.
Sodium: Sodium is salt. It is involved with cell processes.
If you have too much sodium in your diet, it can lead to certain health problems
such as dehydration, high blood pressure and possibly heart disease. It can be found in many different foods such as baking soda, most meats especially ham and bacon, canned soups, salad dressings, sauces and a range of processed foods.
Iodine: It is used by the thyroid (neck gland, to make a hormone called Thryroxine, This is
necessary for growth, the nervous system development and is also used for energy production, it will also keep the processes that are at work in your body a constant speed.
It can be found in seafood, Vegetables,
Meat, Eggs & Milk.
Iron: It is
needed to make hemoglobin, which is found in your blood and is used to help fight infection.
It is also needed for the
purpose of helping your brain and nervous system to function.
Can be found in foods such as red meat, eggs, seafood, green leafy vegetables such as broccoli, baked potatoes and pumpkin seeds.
Vitamins B1, B2, B3, B5, B6, B7,B9, and B12
This vitamin helps to
convert the carbohydrates in energy. It also helps the heart, muscles and nervous system to work and be able to function properly.
Found in bread, cereals and pasta.
B2 - Riboflavin
It is essential for
growth and the production of the red blood cells.
It can also like vitamin B1, can help with
turning the carbohydrates that you eat into energy.
Found in foods such as meat, eggs and dairy products.
B3 - Niacin
It helps for you to
maintain healthy skin
turns all different types of food into energy.
helps with your nerves.
B3 is found in foods such as red meat, fish and peanuts.
It helps your body to
break down proteins.
It is also a essential vitamin for
making red blood cells.
As well as some of the other vitamins it also
helps with your nerve and brain functions.
Found in foods such as Potatoes, cereals and bananas.
B9 - Folic Acid
It helps with the
health of your red blood cells found in your body. It also helps with DNA production.
Can be found in asparagus, dried beans and green leafy vegetables.
B12 - Cyanocobalamin
helps with red blood cells
again and with the
function of your nerve cell functions.
It can be found in foods such as fish, red meats and some dairy products.
What a balanced diet contains
A balanced diet contains a mixture of all of the different types of food groups. A mixture of carbohydrates, fats, protein, water, fiber, vitamins and minerals are all needed in a healthy and balanced diet, whereas as some should be ate more than others,
for example your daily intake of carbohydrates should be higher than your daily intake of fats. Your daily intake of the food groups should be based on MyPlate or the old version, Food Pyramid.
How food is prepared
There are many different ways in which food can be prepared. These include of:
- When you cook something in the oven. Foods you may use this method with: cakes and biscuits.
- When you cook something in hot water. Foods you may use this method with: potatoes, vegetables, rice, eggs and pasta.
- You put it under the grill. Foods you may use this method with bacon, fish and chicken.
- When you cook something in oil or fat. Foods you may use this method with: eggs, bacon and mushrooms.
- You cook it in the microwave, a quicker method. Foods you may use this method with: porridge, ready-meals and jacket potatoes.
- When you cover the food in oil and cook it in the oven. Foods you may use this method with: potatoes, chicken and beef.
Hot smoking -
This is when you cook or preserve the food while exposing it to smoke from burning. Foods you may use this method with: Salmon, Fish and chicken.
B5 - Pantothenic acid
all different types of
food groups into energy,
for example, proteins, fats and carbohydrates. It also
helps with your overall skin quality and your wounds to recover.
It must be consumed every day as the body does not store it.
It can be found in many foods such as dairy products, meat and whole grains.
B7 - Biotin
It is important for
energy production and cell growth.
It helps to
improve the control of your blood sugar
, so will help people with diabetes. Helps the body to
metabolize carbohydrates, fats and proteins.
Found in foods such as meats and dairy products.
The lower down the pyramid, the more vital the food/drink is in your diet and are the ones that you should be eating constantly. Whereas the higher up the pyramid, are the foods that you should eat less of and should be limited in your daily diet.
Type of carbohydrate that the body can't digest.
Most carbs are broken down into sugar molecules, but fiber cannot, and instead it passes through the body undigested.
Fiber is essential towards your diet to
help with your digestive system.
More likely to
feel full for longer
and will not be wanting more food for a longer period of time.
According to the food pyramid you should be having the most water, out of all of the food pyramid and should limit yourself to not many Fats. If you missed out on the foods towards the bottom of the table it would have a negative effect on your diet in the end, whereas if you were to miss out on foods that were placed near the top of the pyramid it wouldnt matter as much.
Food Inc. Movie Discussion
What did you find interesting about the movie?
Is there anything that you considered changing about your diet after watching this movie?
Food may be contaminated
during food processing or food handling.
Food may become contaminated by the
of an infected food handler. A frequent cause is a food handler who does not wash his or her hands with soap after using the bathroom.
Salmonella may also be found in the
of some animals.
Reptiles, baby chicks and ducklings, and small rodents
such as hamsters are particularly likely to carry Salmonella. You should always wash your hands immediately after handling one of these animals.
Ice from machines
that were not cleaned and sanitized every week.
How do you get salmonella?
What foods are at risk?
Beef, poultry, milk, and eggs
are most often infected with salmonella. But
may also be contaminated. Contaminated foods usually look and smell normal. Ice from restaurants.
Coming into contact with the
, or stool, of humans or animals.
Meat during processing.
If the infected meat is not cooked to 160°F (71°C), the bacteria can survive and infect you when you eat the meat. This is the most common way people in the United States become infected
Lakes, pools, and water supplies.
People can become infected when a contaminated city or town water supply has not been properly treated with chlorine or when people accidentally swallow contaminated water while swimming in a lake, pool, or irrigation canal.
The bacteria can also
spread from one person to another
, usually when an infected person does not wash his or her hands well after a bowel movement.
How do you get E. Coli?
What foods are at risk?
Raw milk or dairy products.
Bacteria can spread from a cow's udders to its milk. Check the labels on dairy products to make sure they contain the word
"pasteurized." This means the food has been heated to destroy bacteria.
Raw fruits and vegetables
, such as lettuce, alfalfa sprouts, or unpasteurized apple cider or other unpasteurized juices that have come in contact with infected animal feces.
How do you get Staphylococcus?
Through contact with food workers who carry the bacteria or through
contaminated milk and cheeses
and can grow in salty foods like ham.
Staphylococcal toxins are
resistant to heat
and cannot be destroyed by cooking.
Contamination with food made by hand and require no cooking.
Sliced meat, puddings, some pastries and sandwiches.
Food that has been left out
What foods are at highest risk?
Food and emotions-
Stress, Depression, Rewards, and Boredom!
Food and Environment-
Family and friends-
eating habits are shaped as you grow up
Convenience and Cost-
what is close and doesn't cost much
Influences your dietary decisions
What affects your appetite?
the process by which the body takes in and uses food.
Unit of heat that measures the energy used by the body or the amount of energy supplied by the food.
Natural drive to eat
Desire to eat
Substances needed by the body to grow, repair, and supply energy
These are generally liquid at room temperature.
They can reduce the risk of Heart Disease.
How much sugar is in soda?
Acidity on tooth enamel
What size should you get?
IF SOMEONE DRINKS JUST ONE SODA PER DAY FOR ONE YEAR, AT THE END OF THE YEAR YOU WILL HAVE CONSUMED OVER
SO BY THE END OF THE YEAR, YOU COULD EASILY GAIN...
LBS IN WEIGHT IN ONE YEAR!
Considered by many doctors to be the worst type of fat you can eat
Formed through an industrial process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature.
Added to foods to add shelf life
Raises your LDL ("bad") cholesterol and lowers your HDL ("good") cholesterol-- Clogs your arteries and increases chances of heart failure.
2 types: Omega-3 and Omega-6.
These fats provide an essential fatty acid that our bodies need, but can't make.
help decrease the risk of type 2 diabetes.
A high amount of protein can be found in Fleshy foods, such as chicken, fish and turkey.
A lower amount of protein could be found in eggs, grains and soy products.
The majority of sugars in the typical American diet are those added to foods and drinks during processing and preparation.
The U.S. Food and Drug Administration requires all packaged foods and drinks to list the sugar content
Manufacturers are not required to list how much of the total sugar in a food or drink is naturally-occurring (i.e. 100% fruit juice) and how much comes in the form of added sweeteners.
There are almost
100 different names
for sugar and sugar alcohols on ingredient lists. Some include:
high-fructose corn syrup
derived from fruit and vegetables
sugar from grains.
On nutrition facts labels, ingredients are listed in descending order by weight.
Products that list sugar sources near the top of the ingredient list or have several types of added sugar throughout the list have high added sugar content.
Watch their reactions to sugar, and reading the labels!
Irish people taste american snacks
Most common names though?