1. Health Principles
Adventist University of Central Africa

2. What is the component of a healthy
diet?
 Identify sources of essential nutrients
 What are the main functions of essential
nutrients?
 List the principles of nutrition


3. 
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Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water

4. 
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Provide energy
Build and repair body tissues
Regulate body processes

5. 
Substances the body must get from
food because it cannot manufacture
them at all or fast enough to meet the
body needs

6. 
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Carbohydrates
Fats/lipids
Proteins

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Vitamins
Minerals

Water
Macronutrients
Micronutrients

7. • A balanced diet provides all essential
nutrients for growth and maintenance of the
body.
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8. 
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Ideal source of energy
Only fuel source for some cells (brain,
nervous system and blood, etc)
Primary source of energy for muscles,
especially during high–intensity exercise
2 Types: Simple and Complex

9. 

Quickest source of energy
Sources: table sugar, brown sugar, honey,
maple syrup, molasses, jams/jellies, fruit
juices, cake, biscuits
 sucrose, fructose, maltose, and lactose

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Found naturally in fruits
Digest quickly
Causes quick rise in blood sugar level

10. 
Rich in fiber (the part of beans, grains, vegetables, and fruits
that resists digestion)
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Lowers cholesterol
High in vitamins and minerals, important for
digestion and elimination
Sources: (brown rice, whole grains, spaghetti,
oats, whole wheat bread, potatoes, yam,
cassava, etc)

11. 
Benefits of high fiber
 reduced risk of obesity, diabetes, intestinal
disorders and heart disease

Problems with excess sugar: tooth decay,
diabetes, obesity—excess sugar stored as fat

Key to healthy diet: Focus on Complex
Carbohydrate

12. 
One reason vegetarians have significantly
lower rates of cancer, heart disease, diabetes,
and are usually slimmer than other people

Makes you feel full longer

13. Whole grains and wheat bran
Oats
Legumes (beans, peas, lentils)
Tubers (yams, cassava, potatoes,etc)
Variety of fruits (esp. whole,
unpeeled)
Note: all plant foods contain fiber, but processing
can remove it

14. •
A plant-based
diet reduces the
risks of coronary
heart diseases
(CHD). Omega-3
fatty acids, whole
grains and
abundance of
fruits and
vegetables,
reduce the risks
of CHD.
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15. •
Nuts and whole grain are protective against both
fatal and non-fatal Ischemic Heart Diseases (IHD).
More than 5 servings a week lower the risk of CHD
by 50 percent.
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16. Source: plant based and animal
 Legumes (beans, peas, lentils) and grains
 Fish, beef, milk
Key to healthy diet: Increase protein source
from plant foods than from animal products

17. 
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Basis of body structure
Important for growth and repair of damaged
tissue
20 different amino acids
 11 our body makes (non-essential)
 9 supplied by diet (essential)

18. • Beans 3 or more times a week will
reduce colon cancer risks by one
half.
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20. ½ cup
• A serving size
usually means ½ cup
of cooked food;
1 cup
•1 cup raw or uncooked food.
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21. •Diets containing
no animal protein
require
supplemental
vitamin B12 food
to which vitamin
B12 has been
added.
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22. 
Saturated fat
 usually solid at room temperature
 Source: found primarily in animal foods and
palm and coconut oils

Unsaturated fat
 usually liquid at room temperature
 Source: found in certain vegetables, nuts, and
vegetable oils

23. Saturated
Solid at room temperature
Unsaturated
 Polyunsaturated
 Monounsaturated
 Liquid at room temperature

24. 

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High calorie
Insulation and padding
Supports and cushions organs
Add flavor to food

25. 
Excess: weight gain, obesity, heart disease,
stroke, hypertension, diabetes

Key to good health: Choose foods with
unsaturated fatty acids

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27. 
Vegetarian diets are lower in saturated fat
and cholesterol and higher in complex
carbohydrates, fiber, folate, vitamins C
and E, carotenoids, and phytochemicals

Nutrients of concern for vegetarians
include vitamin B-12, vitamin D, calcium,
iron, and zinc

28. •Plant-based
diets reduce
risk of
diabetes, type
II.
•
Fruits and vegetables, whole grains, and the high
nutrient density foods modulate blood sugar in
contrast to high-caloric density foods.
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29. plant-based diet can reduce the
risk of stroke.
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30. • Cancer rates of the colon, breast,
lung, and uterus are lower in
vegetarians than in non-vegetarian.
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31. 

Must be supplied in the diet
Two types:
 9 water soluble (dissolve in water)
 4 fat soluble (dissolve in fat)

32. Water Soluble
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Thiamine (B1)
Riboflavin (B2)
Niacin (B3)
Pantothenic Acid (B5)
Pyridoxal,
Pyridoxamine,
Pyridoxine (B6)
Biotin
Cobalamin (B12)
Folic Acid
Ascorbic Acid
Fat Soluble

Vitamin A

Vitamin D

Vitamin E

Vitamin K

33. 
Key to healthy diet: eat a variety of fruits and
vegetables to get the adequate amount of vitamins
your body needs to do its work.

34. The Key is a variety. Good choices of fruits,
vegetables, and whole grains protect our
health. The deeper the colors of the food,
the more protective their value.
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35. A deficiency in the intake of essentials
predisposes to disease
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36. • Excess of vitamins and certain
minerals may cause toxicity.
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38. 
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Most of the body is made of water
Helps kidneys remove waste products
Cleans outside and inside the body
Lack of water: headache, dehydration
How much do you need?
 Rule of thumb: 8 glasses

39. 
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Variety (eat different fruits & vegetables to get
adequate vitamins & minerals)
Nutrient density (high in nutrients and few
calories, sugar and fat)
More fresh and natural, less processed
Moderation (too much of a good thing can
become harmful)

40. 
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Provide calorie needs (input = output)
More complex carbohydrate, less simple
carbohydrate
More unsaturated fat, less saturated fat
More plant products and less animal product

41. 
Jesus said to them, “I am the bread of life;
whoever comes to me shall not hunger, and
whoever believes in me shall never thirst.”

42. •A healthful diet can make you physically
strong & increase life-span and quality of life.
Spiritual food will
also make you
strong and
increase quality
of your life and
your life-span, not
just for 5-10
years, but
eternally.
•
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