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Embracing Healthy Eating: 3 Principles for a Balanced Diet

Dive into the essentials of healthy eating with Zack Zahrend's guide on three fundamental principles: Variety, Balance, and Moderation. Discover how to expand your food choices by including a colorful range of foods, ensuring proper serving sizes, and not overindulging in any single food group. Explore the six food groups outlined in the Food Pyramid—Grains, Vegetables, Fruits, Meat/Fish/Eggs/Nuts, Dairy, and Fats/Sugars—and learn their proper servings. Transform your diet today with practical tips and essential nutrition knowledge!

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Embracing Healthy Eating: 3 Principles for a Balanced Diet

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Presentation Transcript

  1. Eating HealthyFor Everyone Created by: Zack Zahrend

  2. 3 Basic Principles • Variety • Balance • Moderation

  3. Variety • Include many different foods • Expand food choices • Eat foods of all colors • More range of nutrients

  4. Balance • Proper serving sizes • Proper calorie/nutrient intake • Proper daily servings

  5. Moderation • Not too much of one food • Apply previous 2 principles

  6. The Food Pyramid

  7. The 6 Food Groups • Grains • Vegetables • Fruit • Meat/Fish/Eggs/Nuts • Dairy • Fats/Sugars

  8. Grains • 6-11 servings • Whole Grains (better) and Refined Grains • High in Dietary Fiber

  9. Grain Foods Pasta Cereal Bread Oatmeal Popcorn

  10. Vegetables • 3-5 servings • High in Folate, Vitamins A,C,E • Potassium • Lower in Calories

  11. Examples of Vegetables Broccoli Carrots Corn Spinach Potatoes

  12. Fruits • 2-4 servings • Low in Fat, Sodium and Calories • High in Folate, Vitamin C, Potassium • Zero Cholesterol

  13. Examples of Fruits Apples Bananas Oranges Grapes Strawberries

  14. Meat/Fish/Egg/Nuts • 2-3 servings • High in Protein, Zinc, Iron, Magnesium • Necessary Fatty Acids • Higher Saturated Fats and Sodium

  15. Examples Include: Chicken Ham Salmon Eggs Peanuts

  16. Dairy • 2-3 servings • High in Calcium, Vitamin D, Protein • Improve Bone Mass • Help Prevent Bone Deficiencies

  17. Dairy Products Milk Yogurt Cheese Ice Cream Butter

  18. Fats/Sugars • 1 serving • Use Sparingly/Responsibly • High in Sugar, Calories, Carbs • Indulging can lead to Weight Gain

  19. Examples Include: Candy Cakes Cookies Syrup Soda

  20. Tips • Follow 3 Basic Principles • Try new Foods • Drink more Water • Don’t be afraid to Snack

  21. Suggested Websites • My Pyramid • Nutrition • Food Standards Agency

  22. The End

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