Healthy eating habits
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The document discusses healthy eating habits, including the fundamentals of nutrition, reading food labels, and simple ways to eat healthy. It addresses the six major nutrients, how to understand serving sizes and calories on labels, and emphasizes eating a variety of foods in appropriate portions while monitoring weight, fat intake, and physical activity. The key is adjusting lifelong eating habits rather than short-term dieting.
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Healthy eating habits
- 1. Healthy Eating Habits Part 1- What we need to know about nutrition? Part 3- Simple ways to eat healthy? Part 2- How to read food labels? Authentic-Happiness.com Do you know your Happiness Score? Get your Life Satisfaction Report. Free, no registration required. I Contact
- 2. There are 6 kinds of nutrients: 2Part 1- Nutrition fundamentals Carbohydrates Fats (lipids) Proteins Vitamins Minerals Water
- 3. 3Part 1- Nutrition fundamentals Carbohydrates Fats (lipids) Proteins Vitamins Minerals Water * A macronutrient (i.e. needed in larger quantity), which is organic (i.e. containing carbon, hydrogen and oxygen). * It provides a major source of energy * For example: cereal grains, vegetables fruits, nuts, sugars
- 4. 4Part 1- Nutrition fundamentals Carbohydrates Fats (lipids) Proteins Vitamins Minerals Water * Also an organic macronutrient containing of carbon, hydrogen, oxygen * Also providing energy with the highest kilocalorie value * For example: meats, milk, cream, butter, cheese, egg yolks, oils, nuts
- 5. 5Part 1- Nutrition fundamentals Carbohydrates Fats (lipids) Proteins Vitamins Minerals Water * An organic micronutrient * Builds and repairs body tissues, provides energy * Only one of the 6 nutrients that contains nitrogen * For example: meats, fish, poultry, eggs milk, cheese, corn, grains nuts, and seeds
- 6. 6Part 1- Nutrition fundamentals Carbohydrates Fats (lipids) Proteins Vitamins Minerals Water * A micronutrient (needed in smaller quantity) which regulate body processes * Many vitamins are recognized as essential nutrients, necessary for good health. * Only Vitamin D can be synthesized in the skin with UVB radiation
- 7. 7Part 1- Nutrition fundamentals Carbohydrates Fats (lipids) Proteins Vitamins Minerals Water * This is an inorganic compound * This micronutrient helps regulate body processes, such as digestive systems, nerves, building bones, ... * Examples of minerals: calcium, phosphorus, potassium, sodium, chloride, iron, magnesium, zinc
- 8. 8Part 1- Nutrition fundamentals Carbohydrates Fats (lipids) Proteins Vitamins Minerals Water * This macronutrient is the major constituent of all living cells * It is composed of hydrogen and oxygen: H2O
- 9. 9Part 2- Reading labels Source: http://www.health.gov/dietaryguidelines Start there: * Serving size * Serving per container How many servings do you really need?
- 10. 10Part 2- Reading labels Source: http://www.health.gov/dietaryguidelines Check calories A middle age man, with average height and average physical activity needs approx. 1500-2000 calories per day Reduce your calorie intake if you do not perform any physical activity
- 11. 11Part 2- Reading labels * Prefer items with a maximum of 10% fat * Trans fat, also called unsaturated fat, increase the risk of coronary heart disease
- 12. 12Part 2- Reading labels * Limit your cholesterol intake * There are 2 main types of cholesterol: 1) Low density lipoproteins (LDL) = "bad cholesterol". Keep LDL levels low, because high levels of LDL indicate that there is much more cholesterol in the blood stream than necessary, therefore increasing your risk of heart disease. 2) High density lipoprotein (HDL) = "good" cholesterol. High levels of HDL are a good indicator of a healthy heart, because less cholesterol is available in your blood to attach to blood vessels and cause plaque formation. Source: http://cholesterol.about.com
- 13. 13Part 2- Reading labels * Limit sodium as much as you can * Excessive sodium consumption can deplete calcium and magnesium, leading to: * high blood pressure * osteoporosis, or the thinning of bone tissue and loss of bone density over time
- 14. 14Part 2- Reading labels * Get enough fibers * Fiber can lower blood sugar, cut cholesterol, and may even prevent colon cancer and help you avoid hemorrhoids. * The best sources of fiber: Almonds Apples Artichoke Barley Broccoli Brown rice Edamame Source: http://www.health.com Lentils Oatmeal Pear Peas Raspberries Whole-wheat bread
- 15. 15Part 3- Simple ways to eat healthy To stay healthy, we need to eat a variety of nutrients everyday. The food pyramid shows the major food type that your body need everyday Source: http://www.kidzworld.com Not so much 2-3 servings 3-5 servings 6-11 servings
- 16. 16Part 3- Simple ways to eat healthy Healthy eating tips: quality, quantity, frequency
- 17. In summary 17 * Eat as much as fiber (fruit, vegetable, grains) as you want, drink a lot of water, monitor the intake of fat and protein * Choose carefully what you buy, read labels, ask yourself whether you need this quantity and quality * Prefer multiple snacks throughout the day than one or two large meals * Check your weight? Do you know your BMI? Is it within a good range? Move and exercise daily. Healthy eating is about adjusting our lifetime and daily choice; it is not about dieting for some weeks and not paying attention the rest of the time.
- 18. Click on the screen
- 19. * wikipedia.com * http://www.choosemyplate.gov * http://cholesterol.about.com * http://www.howdini.com * http://www.health.com * http://www.kidsworld.com * Mimi Giri, MD, Ph.D, Department of Endocrinology, University Hospital of Ghent, Ghent, Belgium Sources and References 18
- 20. Slide transcripts 19 Click on "Open speaker notes" in the menu located at the bottom-left of this screen: 1 2