By K. Bullock

Introduction to Diet and Nutrition

Or not

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 vegetarians3. Eat more fish (omega 3 – good for heart) 4. Cut down on saturated fat and sugar5. Try to eat less salt – no more than 6g a day6. Get active and try to be a healthy weight7. Drink plenty of water8. 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 50-70 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