1. نازعتني إليه في الخلد نفسي
وطني لو شغلت بالخلد عنه
نازعتني إليه في الخلد نفسي

2. Research and Report Healthy Food Healthy Eating Habits
Mrs. F B Kh
Research and Report
Healthy Food
And
Healthy Eating Habits
P48. Physique relizane

3. What is healthy food?
Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals.

4. M i n e r a l s C a r b o h y d t e s
Proteins
Fats
Vitamins

5. What are the food nutrients
A balanced diet contains a range of nutrients, all of which play an important part in keeping our bodies healthy. The nutrients in our food are classified as proteins, fats, carbohydrates, vitamins, minerals and fibre.

6. Proteins
Protein is the main constituent of all body cells. It provides the material necessary for growth and the repair and maintenance of the body. Protein is found in many of the foods we eat like cereals and breads, milk and cheese, meats and eggs and fish. It is important to eat a variety of these foods as the body needs a variety of proteins to do its job.

7. Fats
Fats are a fuel to provide energy for our bodies. They also act as a layer on the body for insulation, to keep out the cold and to protect against injury. The chief sources are butter, margarine, cooking oils as well as fats in foods such as cheese, meats and snack foods. The surplus fat we eat is converted into stored body fat, so it is important not to eat too much fat.

8. Carbohydrates
Carbohydrates also act as a fuel to provide us with energy. Carbohydrates occur as either starches or sugars. The most useful carbohydrates are those found in cereal foods, such as breads, rice, pasta, oats, and starchy vegetables like potatoes, dried beans and peas. Any surplass is converted by the body and stored as fat.

9. Calcium – Iron – Phosphorus - Zinc
Minerals
Minerals are required in very small quantities per day, however they are essential for on-going health. Some of the main ones are:
Calcium – Iron – Phosphorus - Zinc

10. Vitamins
Vitamins are highly complex, and fragile, organic compounds which are essential to maintain a healthy body. Small amounts must be absorbed from food each day, as generally they can't be synthesised by the body.

11. Fiber
Although fibre doesn't provide us with energy or essential nutrients, it provides the bulk to carry the waste products of digestion out of the body.

12. The Food Pyramid
A food guide pyramid is a pyramid shaped guide of healthy foods divided into sections to show the recommended intake for each food group
The food pyramid tells people the proper amount of what type of thing to eat. They are Grains, Vegetables, Meat And Beans, Fruit, and Milk. The bigger the area for each category, the more of it you should eat. The steps on the food pyramid remind you that you also need to exercise

15. Unhealthy Food
Pizza
Hamburger
Hot dog
401m*
Coke

16. Ham
French fries
Sausage
Candy
Chips
Cakes

17. Healthy Food
Fruits
Vegetables

18. Cereals
Cereals / grains
Bread
Juices
Mineral water
Pasta

19. Healthy Eating Habits
Healthy eating means eating a variety of foods that benefit your body and its overall health.

20. Tip 1 -Eat 4-6 meals/snacks each day
-It helps your metabolism run high
-It reduces cravings
-It makes it easier on the body to digest

21. Tip 2 Eat Lean Protein -Protein helps build muscles
-Protein helps you feel full
-Lean protein sources include:
*Egg whites
*Turkey
*Chicken breast

22. Tip 3 Don’t Eat Right Before Bedtime
Eating before bedtime can make it harder for you to fall asleep
At night our body slows down, not the best time for it to digest food

23. Tip 4 Avoid Processed Food Processed food is full of chemicals
Processed food often is filled with sodium and additives
Often, food loses a lot of its nutrition value when it is processed

24. What happens when you eat too much fats and sugary products?
You will get fatter.
It will hard for you to move.
Most of the time you feel tired.
You will have health problems.

25. Too much fatty food or body-building food may store energy in the bodies and may cause problems for digestion and lead to illnesses unless fibre foods are eaten to aid digestion.

26. Six Steps to Lose Weight
1. Reduce the calories .
2. Exercise 30 min. a day.
3. Drink 6 cups of water
4. Eat not more than 1000 calories a day.
5. Eat the right portions each day.
6. It is important to eat breakfast.

27. Food Labels Food labels give information about: The name of the food
The name and address of the company who made the food
The country which the food came from
The ingredients in the food
The percentage of certain ingredients
in the food
The allergy warnings if there is something in the food that may cause an allergic reaction for someone
Nutrition information panel

28. Food Additives

29. Some help food stay fresher for longer; they are called preservatives.
Food additives can come from plants or other natural things, or they can be chemicals that have been specially made. Different food additives can do different jobs
Some help food stay fresher for longer; they are called preservatives.
Some are flavour enhancers, which means that they make the food taste better.
Colours make the food more attractive.
Thickeners can alter the thickness and feel of the food.
Antioxidants are used to stop fat and oil in foods from going off quickly.
Humectants are used in bakery products to keep bread and cakes from becoming dry and stale too quickly.

30. Compare the following foods Which food contains more…?
Examples of food
Answers
sugar
chocolate or grapes
chocolate
cakes or bananas
cakes
fat
cream or fibre
cream
chocolate or chicken
fiber
peas or nuts
nuts
meat or cabbage
cabbage
protein
potato crisps or ham
ham
eggs or cream
eggs

31. Which country food is healthier, the Chinese food or Western food?
Discuss
Which country food is healthier, the Chinese food or Western food?

32. Chinese food: the healthiest diet ,a lot of fruit and green vegetables, rich in fiber, low in sugar
Western food: too much fat (meat, potato crisps/ chips, butter, cream and chocolate…),too much sugar (cakes, soft drinks, sweets…)

33. Fill in the gaps with your own words
1. ………..gives us energy and makes us grow. We have to eat different food if we want to be 2. …………….. . We have to eat fruit and vegetables, grain, meat and fish, milk and cheese every day. A lot of people have 3. ……….eating habits. They eat too much sugar. Doctors think sugar is bad for the heart and It makes people 5. …………., too. Sugar gives us energy, but it is not a good way to get it.
6. ………….and give us energy, too. They are sweet and healthy for us.

34. -Always eat breakfast in the morning!
Conclusion
To keep healthy,
-Consider what you eat!
-Always eat breakfast in the morning!
-Try not to eat too much fat and sugar!
-Exercise everyday!