Healthy Eating & Nutrition

1. Healthy Eating & Nutrition Orit

2. Key Topics 1. Healthy Eating 2. Six Classes of Essential Nutrients 3. Balancing Your Meals 4. Healthy Snacks 5. Tips On Portions & Healthy Eating

3. Lesson 1 – Healthy Eating

4. Lesson 1.0 – Why Should We Eat Healthy? • Food is meant to nourish our body and give us enough energy to get through everyday • Healthy eating is vitalto staying healthyand is important for healthy development Prenatal  Early Childhood  Later Life

5. Lesson 1.0 – Why Should We Eat Healthy? • Healthy eating is also essential for reducing the risk for many chronic diseases • Cancer • Cardiovascular Disease • Diabetes

6. Lesson 2 – Six Classes of Essential Nutrients

7. Lesson 2.0 – What Is An Essential Nutrient? • An essential nutrient is requiredfor our body’s functioning • It is a type of nutrient that cannot be synthesized (produced) by our body This is why… • We MUST include this essential nutrient in our diets in order to supply our body with the nutrient it needs to function properly

8. Lesson 2.1 – The 6 Essential Nutrients On a daily basis, our body needs 6 essential nutrients: 1. Carbohydrates 2. Fats 3. Proteins 4. Water 5. Vitamins 6. Minerals

9. Lesson 2.2 – Macronutrients and Micronutrients • These 6 essential nutrients can be divided into two separate categories: Macronutrientsand Micronutrients

10. Lesson 2.2 – Macronutrients and Micronutrients Macronutrients Micronutrients • Carbohydrates • Fats • Proteins • Water • Vitamins • Minerals

11. Lesson 2.3 – Macronutrients • Macronutrients are the source of our body’s energy • Carbohydrates, Fats, Proteins and Water are macronutrients because they are a large portion of the food we eat • We use calories to measure energy • Energy helps our body grow and function, repair and develop new tissues and conduct nerve impulses

12. Lesson 2.3 – Carbohydrates • Carbohydrates are offered as starch, fibre and various sugars Good Sources of Carbohydrates: • Whole grain breads • Muesli cereals • Potatoes • Brown pasta • Brown rice • Fruits and vegetables

13. Lesson 2.3 – Fats • Fat is needed for energy and for the body to be able to absorb fat-soluble vitamins (vitamins A, D, E and K) Good fat: ~Oily fish ~Rapeseed oil ~Liquid margarine ~Low fat margarine ~Lightproducts of milk, yogurt and cheese

14. Unsaturated Fat • Healthy fat that is found in foods such as: • Nuts/Almonds/Natural Peanut Butter • Avocado • Salmon • Olives/Olive Oil

15. Saturated Fat • unhealthy fat that is naturally found in foods from animals such as: • fatty cuts of meat • poultry with the skin on • higher fat milk, cheese and yogurt

16. Trans Fat • Increases the risk of heart disease Trans fats occur naturally in: • Beef • Lamb • Full-fat dairy products • A lot of processed foods contain trans-fat and we can easily avoid it

17. Trans Fat

18. Lesson 2.3 – Proteins • Body’s building blocks and are needed for all cells, tissues and hormone productions Protein sources: • Meat • Fish • Eggs • Legumes (plants from any bean, pea or lentil) • Dairy products

19. Lesson 2.3 – Water • Water is needed for many functions: • Water is found in the body’s cells and transports nutrients to cells and removes toxins from our body • Water regulates the body temperature by our sweat • We get about 50% of the water we need from our food • Water contains no calories

20. Lesson 2.4 – Micronutrients • Micronutrients are necessary for the release of the energy in your body • They don’t have any calories and don’t supply your body with energy

21. Lesson 2.4 – Vitamins Essential for: • normal metabolism • growth and development • regulation of cell function Also: • Needed to prevent infections • Important for our night vision • Enable the body to clot blood

22. Fat-Soluble Vitamins

23. Water-Soluble Vitamins

24. Lesson 2.4 – Minerals • Minerals are found in water and soil, plant roots and animals Minerals are needed for: • Bones • Teeth • Blood • Normal heart rhythm • Cellular metabolism • Muscle reflexes

25. Lesson 3 – Balancing Your Meals

26. Lesson 3.0 – What should all meals contain? • All meals should contain the main food groups

27. Lesson 3.1 – Breakfast • Protein and Fibre are really important to incorporate! Protein: dairy products, eggs, lean breakfast meats (Canadian Bacon, extra-lean ham, turkey bacon or light turkey sausage), soy milk and other soy products Fibre: a whole grain and/or fruit or vegetables

28. Lesson 3.2 – Lunch • Should contain: • Bread, cereal or potatoes (carbohydrates and energy) • Fruit and vegetables (vitamins and minerals) • Milk and dairy foods (protein and minerals) • Meat or fish (protein)

29. Lesson 3.3 – Dinner Imagine a dinner plate and divide it into 4 sections • Fill one quarter with protein (fish, skinless poultry, lean beef, beans or tofu) • Fill another quarter with starch (brown rice, whole-wheat pasta, slice of whole-grain bread, potatoes) • Fill two quarters with vegetables (green beans, peas, carrots, broccoli, green salad, cauliflower, spinach)

30. Lesson 3.3 – Dinner

31. Lesson 4 – Healthy Snacks

32. Lesson 5 – Tips on Portions & Healthy Eating

33. Lesson 5.1 – Tips on Portions Easy way to measure portions: • A clenched fistis about a cup (recommended for a portion of pasta, rice, cereal, vegetables, and fruit) • The palm of your hand (a meat portion) • The top of your thumb (helps limit the amount of added fats like butter, mayo or salad dressing)

34. Lesson 5.2 – Tips on Healthy Eating • Eat three well-balanced meals and one or two healthy snacks at regular times throughout the day • Do notskip meals or wait too long between them • Add more salads and fruit to your diet • Try not to rush through your meals

35. The End Thank you

36. References • http://www.natural-healing-for-all.com/6_essential_nutrients.html