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NUTRITION: A Healthy Diet

NUTRITION: A Healthy Diet. Ms. Mai Lawndale High School. A Healthy Diet. If 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 Nutrition.

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NUTRITION: A Healthy Diet

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  1. NUTRITION:A Healthy Diet Ms. Mai Lawndale High School

  2. A Healthy Diet • If 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

  3. Good Nutrition • Good 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

  4. Choosing Food • In 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 help • In 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

  5. Food Guide Pyramid

  6. Examples of Healthy Food

  7. Food Groups • The 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

  8. Guidelines for Balanced Diet • Eat a variety of foods • Maintain a healthy weight • Choose a diet low in fat and cholesterol, and high in vegetables, fruits, and grains • Eat sugar and salt in moderation

  9. Making Wise Food Choices • Whenever you skip a meal, you end up feeling lightheaded, shaky, anxious, and cranky • These symptoms tell you that your body has not been given enough fuel • Although the human body is an incredible repairing machine, it needs proper care to function at its peak

  10. An Important Meal • Breakfast 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

  11. Breakfast • A 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 nutrients • If you miss essential nutrients at one meal, you need to make them up with a well-chosen snack, or at your next meal

  12. NON-NUTRITIOUS SUBSTSANCES • Caffeine – 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 loss • Alcohol – contains empty Calories and can prevent the body from burning Calories that should be burned • Fat Substitutes – contains no cholesterol or fat, but may have side effects over long periods of time (frozen desserts and other non-heated food products)

  13. Snacking • Snacks 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 salt • Some good snack choices are whole-grain breads, cereals, low-fat yogurt, fruits, raw vegetable • Some poor snack choices are chocolate, potato chips, pastries, and sodas

  14. 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

  15. 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 kind • Semi-Vegetarians – eat fish, poultry, eggs, and dairy products, but no red meat

  16. Vegetarian’s Diet • A 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

  17. Fast Foods • Fast 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 minerals • It 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

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