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Transcript of Healthy Eating
to a better life. .
What is Healthy Eating?
The crucial part of healthy eating is a balanced diet.
A balanced diet - or a good diet - means consuming from all the different good groups in the right quantities.
Why you should eat healthier?
Because numbers don't lie!
Why should I make healthy food choices?
Because eating a healthy, balanced diet . .
Provides nutrients to your body
What does these nutrients give you?
Bones, Muscles, and Tendons
Build and Strengthen
Regulate body processes
1-Developing a range of chronic diseases.
2-Certain types of cancer.
Lower the risks of. .
* Body Mass Index equation:
(BMI≥25 =Over weight)
(BMI≥30 = Obesity)
Maintaining a healthy weight
How Can You Plan A Healthy Diet And Stick To It?
1- Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness
#Set yourself up for success!
2-Start slow and make changes to your eating habits over time. Make small steps.
3-Every change you make to improve your diet matters. The long term goal is to feel good.
1-Try not to think of certain foods as “off-limits".
Moderation is key
2- We eat with our eyes first.
1- Eat with others whenever possible.
It's not just what you eat!
It's how you eat
2-Take time to chew your food
and enjoy mealtimes.
3- Listen to your body.
4- Eat breakfast, and eat smaller meals throughout the day.
5- Avoid eating at night.
Final touches.. .
Choose healthy carbohydrates and fiber sources, especially whole grains-why?
1-Long lasting energy.
2-Delicious and satisfying.
3-Rich in phytochemicals and antioxidants.
4-Protect from coronary heart disease, certain cancers, and diabetes.
-More whole grains = healthier heart.
1-Include a variety of whole grains in your healthy diet.
2-Make sure you're really getting whole grains.
3-Try mixing grains as a first step to switching to whole grains.
4-Avoid refined foods.
Quick definition of. .
Healthy carbs/good carbs: whole grains, beans, fruits, and vegetables. *digested slowly, help you feel full longer and keep blood sugar and insulin levels stable.
Carbohydrates and Whole Grains
Unhealthy carbs/bad carbs: white flour, refined sugar, and white rice .stripped of all bran, fiber, and nutrients.
*digest quickly. cause spikes in blood sugar levels and energy.
Vegetables and Fruits
Try to eat a rainbow of fruits and vegetables every day and with every meal.
Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.
Food and not pills!
(why is it important to get vitamins from food—not pills?)
Because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.
They come from numerous vitamins, minerals, and phytochemicals working together. They can’t be broken down into the sum of their parts or replicated in pill form.
Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for
1-Growth and energy.
2-Essential for maintaining cells, tissues, and organs.
*A lack of protein in our diet can:
2-Reduce muscle mass.
4-Weaken the heart and respiratory system.
1-Try different types of protein; beans,nuts,soy products.
2-Avoid salted or sugary nuts and peeled beans.
3-Downsize your portions of protein.
4-Focus on quality sources of protein.
#Add calcium for strong bones
Dairy Products: are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
Calcium is essential for building block for lifelong bone health in both men and women.
*Eat plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and get your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.
#Recommended calcium levels are 1000 mg per day.
Milk and Dairy Products
Enjoy healthy fats & avoid unhealthy fats
Add to your healthy diet:
1-Monounsaturated fats, from plant oils; peanut oil,olive oil, nuts (almonds, hazelnuts, pecans),seeds (sesame).
2-Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon,anchovies, sardines,unheated sunflower, corn, soybean, flax seed oils, and walnuts.
limit sodium intake to 1,500 to 2,300 mg per day= one teaspoon of salt.
1-Avoid processed or prepackaged foods; canned vegetables.
2-Cut back on salty snacks.
3-Choose low-salt or reduced-sodium products.
4-Try slowly reducing the salt in your diet.
5-Be careful when eating out.
Eliminate from your diet:
1-Saturated fats(red meat,whole milk dairy products.
2-Trans fats;vegetable shortenings,crackers, candies, cookies, snack/fried foods, baked goods, processed foods made with partially hydrogenated vegetable oils.
1-Avoid sugary drinks.
2-Sweeten foods yourself.
3-Eat naturally sweet food.
Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches.
#It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
Find something active that you like to do and add it to your day.
(walking, jogging, rope jumping, dancing, ,)
#The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.
#(15min of continuous non-stop walking will make a difference!)
Move! Move! Move!
is accomplished . .
If she can do it!
so are YOU!
What is a BMI?
How to calculate your BMI?