NUTRITION:A Healthy Diet

Ms. MaiLawndale High School

A Healthy DietIf you lived to be 100 years old, you will have eaten about 110,000 meals

That is about 1,100 meals per year, not including snacks

Eating becomes pretty automatic, but good nutrition is not

Good NutritionGood nutrition involves selecting a variety of foods, following good health guidelines, and eating only what your age and activity levels require

What you eat each day should provide enough of all the nutrients that are needed for your growth and activities

Choosing FoodIn many countries, people only eat food that is available to them without choice

Today, there are many choices

It is not always easy to choose, but food guidelines can helpIn 1992, the USDA issued the Food Guide Pyramid to help provide guidelines for making food choices by grouping foods and recommending a number of serving from each group

Food Guide Pyramid

Examples of Healthy FoodFOOD GROUP 1 SERVING SIZE

Bread, Cereal, Rice, and Pasta

1 slice of bread½ cup of cooked rice or pasta

Vegetable 1 cup of raw vegetables½ cup of cooked vegetables

Fruit 1 apple, banana, orange½ cup chopped, or canned fruit

Meat, Poultry, Fish, Dry Beans, Eggs, Nuts

2-3 oz. cooked meat, fish, poultry1 egg or ½ cup of cooked beans

Milk, Yogurt, Cheese 1 cup of milk or yogurt2 oz. cheese

Food GroupsThe pyramid is made up of 6 section, but nutritious foods are divided into only 5 of the 6 groups arranged according to the number of serving needed each day

No one group is more important than another in maintaining health

Fats, oils, and sweets are placed at the tip of the pyramid to emphasize how little you need of them

Guidelines for Balanced Diet

1. Eat a variety of foods2. Maintain a healthy weight3. Choose a diet low in fat and

cholesterol, and high in vegetables, fruits, and grains

4. Eat sugar and salt in moderation

Making Wise Food ChoicesWhenever you skip a meal, you end up feeling lightheaded, shaky, anxious, and crankyThese symptoms tell you that your body has not been given enough fuelAlthough the human body is an incredible repairing machine, it needs proper care to function at its peak

An Important MealBreakfast is the most missed meal, but one of the most important meals

At breakfast, your body has gone 12 – 14 hours without food

Breakfast can provide you with necessary nutrients and energy to be used throughout the day, reduce irritability, and decrease nervousness

BreakfastA well-balanced breakfast might include a glass of orange juice, a bowl of cereal or 2 slices of toast, and a glass of milk

Any breakfast is acceptable as long as it supply the essential nutrientsIf you miss essential nutrients at one meal, you need to make them up with a well-chosen snack, or at your next meal

NON-NUTRITIOUS SUBSTSANCESCaffeine – this stimulant is a drug that speeds up the body’s activity and can cause nervousness, edginess, irritability, hyperactivity (coffee, tea, chocolate, soda)

Artificial Sweeteners – developed for people with diabetes, but does not result in weight lossAlcohol – contains empty Calories and can prevent the body from burning Calories that should be burnedFat Substitutes – contains no cholesterol or fat, but may have side effects over long periods of time (frozen desserts and other non-heated food products)

SnackingSnacks can play an important role in your daily diet, especially in teen years

Select nutrient-dense foods that are high in complex carbohydrates, vitamins, and minerals, and low in fat, sugar, and saltSome good snack choices are whole-grain breads, cereals, low-fat yogurt, fruits, raw vegetableSome poor snack choices are chocolate, potato chips, pastries, and sodas

Vegetarian Diets

For a many reasons, some people choose to limit certain foods from their diets

Vegetarians are people who choose to eat no animal foods

Types of Vegetarians

Lacto-Ovo Vegetarian – eat eggs, milk, and milk products, but no read meat, fish, and poultry

Vegan – eat no animal food of any kindSemi-Vegetarians – eat fish, poultry, eggs, and dairy products, but no red meat

Vegetarian’s DietA vegetarian’s diet is healthy as long as it contains all the essential nutrients

Vegetarians need complementary proteins (mixture of incomplete protein), and enough Calories to meet all energy needs

Sometime, vegetarians also take supplements to get enough vitamins, but overall they have a diet lower in fat

Fast FoodsFast foods are a part of modern society

Many fast food meals provide adequate protein, but often contain a lot of fat and sodium and are low in vitamins and mineralsIt is possible to eat a balanced meal at a fast food restaurant as long as you are making wise decisions that cover all essential nutrients