HEALTHY EATING & NUTRITIONOrit

KEY TOPICS1. Healthy Eating

2. Six Classes of Essential Nutrients

3. Balancing Your Meals

4. Healthy Snacks

5. Tips On Portions & Healthy Eating

LESSON 1 – HEALTHY EATING

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 vital to staying healthy and is important for healthy development

Prenatal Early Childhood Later Life

LESSON 1.0 – WHY SHOULD WE EAT HEALTHY?

Healthy eating is also essential for reducing the risk for many chronic diseases

CancerCardiovascular DiseaseDiabetes

LESSON 2 – SIX CLASSES OF ESSENTIAL NUTRIENTS

LESSON 2.0 – WHAT IS AN ESSENTIAL NUTRIENT?

An essential nutrient is required for 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

LESSON 2.1 – THE 6 ESSENTIAL NUTRIENTS

On a daily basis, our body needs 6 essential nutrients:1. Carbohydrates 2. Fats3. Proteins 4. Water5. Vitamins6. Minerals

LESSON 2.2 – MACRONUTRIENTS AND

MICRONUTRIENTS

These 6 essential nutrients can be divided into two separate categories:

Macronutrients and Micronutrients

LESSON 2.2 – MACRONUTRIENTS AND

MICRONUTRIENTS

Carbohydrates

Fats

Proteins

Water

Vitamins

Minerals

Macronutrients Micronutrients

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

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

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~Light products of milk, yogurt and cheese

UNSATURATED FAT

Healthy fat that is found in foods such as:

Nuts/Almonds/Natural Peanut Butter

Avocado

Salmon

Olives/Olive Oil

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

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

TRANS FAT

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

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

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

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

FAT-SOLUBLE VITAMINS

WATER-SOLUBLE VITAMINS

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

LESSON 3 – BALANCING YOUR MEALS

LESSON 3.0 – WHAT SHOULD ALL MEALS

CONTAIN?

All meals should contain the main food groups

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

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)

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)

LESSON 3.3 – DINNER

LESSON 4 – HEALTHY SNACKS

LESSON 5 – TIPS ON PORTIONS & HEALTHY

EATING

LESSON 5.1 – TIPS ON PORTIONS

Easy way to measure portions:

A clenched fist is 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)

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 not skip meals or wait too long between them

Add more salads and fruit to your diet

Try not to rush through your meals

THE ENDThank you

REFERENCES http://www.natural-healing-for-all.com/

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