By K. Bullock Introduction to Diet and Nutrition

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What is Nutrition? Nutrition:  Materials and food necessary to support life and growth  Examples: vitamins and minerals found in fruit

Nutrition As your body grows, it is important to take care of it by eating nutritious food with the proper amount of servings.

Definition of Diet Diet:  Sum of food consumed by an organism or group  What you eat everyday!

Why is it important to eat healthy? Best way to live a healthy life is to eat a balanced diety To provide nutrients that your body needs to function To give you more energy and alertness throughout the day To prevents future disease and sickness  Diabetes, obesity and cancer

Basic Nutrition Food pyramid  Recommendation of what to eat based on dietary guidelines Food pyramid breakdown  Fats  Dairy  Meat  Fruits & Vegetables  Grains

The picture to the left represents the balanced diet. It applies to most people, including vegetarians and from all ethnic origins, except to children under the age of two years. The Balance of Good Health © British Nutrition Foundation 2006

Eight Guidelines for a Healthy Diet The Balance of Good Health is based on the Government’s Eight Tips for Eating Well: 1. Base your meals on starchy foods (carbohydrates) 2. Eat lots of fruit and vegetarians 3. Eat more fish (omega 3 – good for heart) 4. Cut down on saturated fat and sugar 5. Try to eat less salt – no more than 6g a day 6. Get active and try to be a healthy weight 7. Drink plenty of water 8. Don’t skip breakfast

Fruit and Vegetables Aim for at least 5 portions a day. Fresh, dried, frozen, canned and juiced - they all count. These contain vitamins and minerals which your body needs to perform its’ chemical reactions

Bread, other cereals and potatoes Eat plenty of foods rich in starch and fiber. Fill-up on bread, potatoes, rice, pasta and yams. (Brown/whole meal alternatives contains more fiber than white), Main nutrients: carbohydrate (starch), some calcium and iron, vitamin B

Meat, fish and alternatives Help the body to grow and stay healthy. Eat a range of meat, fish eggs, nuts, seeds, tofu, beans, and pulses. Alternatives include Soya and Quorn Main nutrients: iron, protein, B vitamins (B12), zinc, magnesium

Milk and dairy foods Help bones and teeth to grow strong and stay healthy. Try lower-fat options (E.g. semi- skimmed milk instead of full fat or green not blue) Main nutrients: calcium, protein, vitamin B12, vitamins A & D

Foods containing fat / Foods containing sugar Don’t eat too many foods that contain a lot of fat. Don’t have sugary foods and drinks too often.

Composite Dishes (think combination) Much of the food eaten is in the form of dishes, combining many different food groups. dough base: bread, other cereals and potatoes cheese: milk and dairy foods sausage: meat, fish and alternatives tomato: fruit and vegetables

Drinks

Soda vs. Juice Soda contains high levels of caffeine and sugar  Caffeine is a stimulant  Increases blood pressure Juices  Contain nutrients and vitamins  Need to drink in moderation  Too much juice can have negative effect because of high sugar content

Water Vital component of our diets Makes up percent of our body Need it for growth and body maintenance

How you can eat healthier Eat regular meals  Breakfast is the most important meal of the day  Keeps body filled with fuel to get through the day Eat a variety of foods  Fruits and vegetables  Try to eat more apples and grapes and less cookies and chips Cut down on high fat and sugar  Drink water or juice instead of soda