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Healthy Diet

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Sam Jeffrey

on 20 November 2015

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Transcript of Healthy Diet

Healthy Diet
The Dairy Group
The Fruit Group
The Grain Group

Meat & Beans Group
Calorie Content
Estimated Calorie Requirements
What is Meant BY A Healthy And Balanced Diet?
A healthy and balanced diet means consuming a variety of food in the proper quantity. The variation in the food you consume will allow you to intake different nutrients that your body requires.
What are the Components of a Balanced Diet?
Proteins are organic compounds that are made up of one or more chains of amino acid.
Minerals are inorganic substances that our body requires. These are called "Essential Minerals".
The Nutrients Group
Fiber is a non-digestible complex carbohydrate.
There are 2 types of Fiber :

Insoluble Fiber - does not dissolve in water.
Soluble Fiber - partially/can dissolve in water.
Insoluble Fiber
Some of the Benefits:
- have a laxative effect.
- lower risks of diverticulitis.
- Whole Wheat Bread
- Barley
- Brown Rice
Soluble Fiber
Some of the Benefits:
- helps lower "LDL" or bad cholesterol.
- affects blood sugar levels which may help control diabetes.
- Oatmeal
- Strawberries
Carbohydrates are organic compounds that contains single, double or multiple (many) sugar units.
There are 3 main types of Carbohydrates:
- Monosaccharide
- Disaccharide
- Polysaccharide
What are the main functions of cabrohydrates?
- Energy Supply
- Structural Support
- Cell Recognition
The Vegetable Group
Examples of Food Rich In Carbohydrates
- Whole Grains
- Cereals
- Bananas
- Pasta (Wheat)
- Pizza
*There are 20 types of amino acids.
Proteins have 4 levels of structure:
- Primary
- Secondary
- Tertiary
- Quaternary
What are the main Functions of Proteins?
- Transportation
- Structure
- Communication
- Movement
- Carrying Out Chemical Reactions
Examples of Food Rich In Protein
- Turkey
- Chicken
- Lean Beef (Low Fat)
- Eggs
- Tofu
Fats are organic compounds that consists of carbon atoms bonded to each other and to hydrogen atoms.
There are 2 main types of fats:
- Saturated Fatty Acids
- Unsaturated Fatty Acids
What Are the main Functions of Fats?
- Energy Storage
- Structuring Cell Membranes
- Signal Transduction
- Cellular Metabolism
Saturated fats are known as the "bad fats" because it increases the level of LDL in your blood. High levels of LDL increase the risk of stroke and heart diseases.
- butter
- coconut oil
- processed meat
Unsaturated fats are known as the "good fats" because it increases the level of HDL in your blood. Higher HDL means lower LDL.
- Salmon
- Avocado
- Olive Oil
Trans-fats are the products of hydrogenation. These kinds of fats were originally unsaturated fats.
* Although they were originally healthy, they are far more risky to consume than saturated ones.
A vitamins is an organic compound that is essential for growth and development, but required in small amounts.
Vitamins can be classified into 2 groups:
- Fat-soluble
- Water-soluble
What Are the main functions of vitamins?
Each vitamin has a specific function within these lines:
- Part of an enzyme needed for energy, and protein metabolism.
- Part of an enzyme needed for making new cells.
- Antioxidants, protection and growth
Examples of Vitamins and their Food Sources:
Vitamin A
carrots, squash, sweet potato
Vitamin C
citrus fruits, peppers, kiwi
Vitamin K
spinach, broccoli
Fat-Soluble Vitamins
Fat-soluble vitamins dissolve in fat before they are absorbed in the bloodstream to carry out their functions. Afterwards, they are stored in body tissues.
Water-Soluble Vitamins
Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys.
These vitamins are not as likely as fat -soluble vitamins to reach toxic levels.
There are 2 types:
- Major Minerals
- Trace Minerals
Major Minerals
Macrominerals are minerals that your body needs in large amounts.
These include:
Ca, Na, K, Cl, P, Mg, S
Trace Minerals
Microminerals are minerals that your body requires in small amounts.
These include:
Fe, Zn, I, Se, Cu, Mn, Cr, Mo
What are the main Functions of Minerals?
Minerals have different key roles in the body:
- Bone and Teeth Health
- Energy Production
- Nerve and Muscle Function
- Immune System
The Groups of Food
The Grain Group is the largest group in the food pyramid. It accounts for more than 40% of a healthy diet.
Servings: 6-11
This group is the main source of Carbohydrates, Fibre, and some Vitamins yet it is not fattening.
- Wheat
- Barley
- Oats
- Bread
- Rice
- Pasta
- Cereal
The Vegetable Group is made up
of all the vegetables including
vegetable juice. Approximately,
it accounts for 17% of your diet.
Servings: 3-5
Vegetables contain essential vitamins and minerals that are important for the body
to grow and function.
- Broccoli
- Carrot
- Spinach
- Lettuce
- Green Peas
- Squash
- Artichokes
- Asparagus
- Eggplant
The fruit group is one of the main sources of natural
sugars, fibre and different kinds of vitamins and minerals.
Although it is only about 15% of the said diet, it is advisable to eat fruits as light snacks.
Servings: 2-4
- Apples
- Bananas
- Grapes
- Strawberries
- Cherry
- Melon
- Cantaloupe
- Açaí Berry
- Mangoes
- Pears
All products that derives from milk is part of the dairy group. All dairy products are rich in Calcium, Phosphorus, Protein, and Vitamins.
Servings: 2-3
- Milk
* Skimmed Milk
* Fat - Free Milk
- Cheese
- Soymilk
- Yogurt
The meat group is the main source of Proteins, iron, zinc, and Vitamins (B). It accounts for at least 12% of the said diet. Beans are part of the diet because it is the alternative of meat.
Servings: 2-3
- Chicken
- Beef
- Fish
- Lamb
- Duck
- Turkey
- Seafoods
- Tofu
Calorie is a unit of energy. In nutrition,
calories refer to the energy consumption
through eating and energy usage
through physical activities.
Needed amount of Calories:
10% - 35% of daily calories
45%-60% of daily calories
20%-35% of daily calories
The FDA recommends consuming 65g of protein per day.
1 Gram = 4 Calories
1 Gram = 4 Calories
1 Gram = 9 Calories
The FDA recommends consuming 300g per day on a 2000-calorie meal plan.
20%-35% represents about 400 to 700 calories in accordance with the 2000-calorie meal plan.
Carrot (100 g) = 41 Calories
Apple (1 medium) = 72 Calories
Pineapple (1 Cup) = 72 Calories
Strawberries (1 Pack) = 96 Calories
Kiwis (150 g) = 91 Calories
Plums (200 g) = 92 Calories
Celery (1 large stalk) = 14 Calories
Potatoes (3 medium) = 447 Calories
Mung Bean Sprouts (3/4 cup) = 30 Calories
Green Beans (1 Cup) = 34 Calories
Mango Juice (1 cup) = 60 Calories
Brown Bread (380 g) = 42.06 K/cal
Almarai Milk = 58 K/cal
Water is essential for all living organisms. In terms of a healthy lifestyle, water helps with excreting waste from the body and rehydration.
The recommendation was to drink 8-ounces of water daily.
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