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“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”  ~John F. Kennedy

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OUTLINE Base your meals on starchy carbohydrates Eat lots of fruit and veg Eat more fish – including a portion of oily fish Cut down on saturated fat and sugar Eat less salt – no more than 6g a day for adults Get active and be a healthy weight Don't get thirsty Don't skip breakfast

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Improve health

Increase happiness

Prevention of many chronic health risks.

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feeling great

having more energy

being fit

It is all about;5

1. Enough calories2. Variety of foods3. Moderate portions4. Fruits,

vegetables,grains,and legumes

5. Water6. Limit sugary foods, salt,and refined-grain products 7. Don’t be the food police8. Get moving

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•Balance calorie intake and calorie expenditure.

•Don't eat more food

1.EAT ENOUGH CALORIES

The average daily allowance: 2,000 calories.

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2. EAT A VARIETY OF PRODUCTS

•Eat food you do no normally eat

•Fruits, vegetables, grains and legumes…

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3. KEEP PORTIONS MODERATE

•Choose a starter instead of an entrée.

• Don’t order supersized anything.

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4. EAT PLENTY OF FRUITS, VEGETABLES GRAINS, and LEGUMES

•Foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol.•Try to get fresh, local produce.

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•Flushes our systems; the kidneys and bladder, of waste products and toxins.

•A majority of Americans go through life dehydrated.

5. DRINK MORE WATER

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6. LIMIT SUGARY FOODS, SALT, and REFINED-GRAINS PRODUCTS

•In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds.

•Sugar is added to a vast array of foods.

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7. DON’T BE THE FOOD

POLICE

•Enjoy your favorite foods .

•Food is a great source of pleasure.

•Pleasure is good for the heart – even if those French fries aren’t!

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8. GET MOVING•Energy and feelings of well-being.

•Any healthy eating plan work even better.

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Important to be consumed in order to get vitamins and potassium.

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Vitamins A, B, C, D, E,K; magnesium, calcium, phosphorus…

Vitamin C, B, K and

phosphorusVitamin C, calcium, phosphorus

Vitamin E, C and magnesium

FRUITS

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Consume for getting manganese, magnesium and vitamin E.

NUTS&SEEDS

Omega 3

Vitamins A, B, C, D, K and omega 3

Calcium, magnesium

potassium

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GRAINSImportant for getting vitamin B1, C, manganese and folatand folate.e.

Vitamins B1, B3, B5, C and folate

Sodium, magnesium, potassium19

EGGS AND EGGS AND LOW FAT DAIRYLOW FAT DAIRY

Consist of calcium and protein necessary for the organism.

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SEAFOOD

Critical to get essential omega 3 needs of the organism.

lobster

shrimps

musselseabass

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POULTRY&LEAN MEATS

Important part of protein need of the organism.

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General guide that lets you choose a healthful diet that's right for you.

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•Not just what you eat, but how you eat.

•Helps support an overall healthy diet.

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1.Take time to chew your food:

• Chew slowly

• Savore every bite

• The joy of eating.

““EAT SMART” STRATEGIESEAT SMART” STRATEGIES

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•Take deep breaths

•Avoid eating while working, driving, arguing,watching TV.

2. Avoid stress while eating:

•Play soothing music

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3. Listen to your body:

•You may be thirsty

•Stop eating before you feel full

•Eat just enough to satisfy your hunger•Eat slowly

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•Eat small.

4. Eat early, eat often:

•Start your day with a healthy breakfast.

•Have time to work calories off.

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CONCLUSION

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Thanks for Your Attention!