Download to read offline
More Related Content
Similar to Healthy eating.ppt
More from Dr-Faisal Al-Shormany
Healthy eating.ppt
- 1. Applied healthy eatingand drinking ByProf.dr.ir.Faisal
- 2. Introduction This presentation considersthe many factors that need to be taken into account when planning and making healthy food choices. Applying your knowledge of nutrition together with the healthy eating guidelines for your country will help you plan healthy and nutritious meals.
- 3. Food-based dietary guidelines(FBDG) are simple messages on healthy eating. USA and most EU Member States have food based dietary guidelines. A balanced diet is based on these guidelines. An unbalanced diet can lead to dietary related diseases. Healthy eating: a balanced diet
- 4. Food-based dietary guidelines(FBDG) give an indication of what a person should be eating in terms of foods rather than nutrients. They provide a basic framework to use when planning meals or daily menus. FBDG avoid the use of numerical recommended intakes of nutrients.
- 5. Most countries havedeveloped a graphic representation of FBDG to illustrate the proportions of different foods with similar characteristics that should be included in a balanced diet. There are two main graphics that are used: the pyramid and the circle. Some countries use other graphics such as a house or stairs. More information: www.eufic.org
- 10. Common recommendations includeeating plenty of fruits, vegetables and complex carbohydrates, and choosing foods which are lower in saturated fat, salt and sugar. The use of food groups makes sure that all the basic foods are included and gives positive messages about what we should be eating as well as some information to help us avoid eating too much of certain foods. Although the details may vary, (FBDG have been developed by different bodies at different times and for use in different cultures) there are many similarities between all the European FBDG.
- 11. Different models, consistentmessages Messages are: • Eat plenty of fruits and vegetables. • Eat plenty of starchy foods, including bread, potatoes, rice and pasta. • Have a moderate intake of foods of animal origin, including meat, fish, eggs and dairy products. • Choose more fish. • Choose less fatty meats and meat products. • Choose healthy oils and fats. • Limit intake of foods that are high in fat and/or sugar.
- 12. Fruit and vegetables Fruitand vegetables should make up a large proportion of the diet. This group provides dietary fibre, folate, vitamin C, vitamin A, minerals and water. Choose a wide variety of different fruit and vegetables and aim to eat at least 5 different portions every day. Fresh, frozen, dried, canned and juiced varieties all count.
- 13. Starchy foods, includingbread, potatoes, rice and pasta Starchy foods, including bread, potatoes, rice and pasta, should make up a good part of our diet. Other starchy foods include breakfast cereals, cous cous, yam, quinoa, pearl barley and cassava.
- 14. Starchy foods, includingbread, potatoes, rice and pasta This group provides starchy carbohydrate, dietary fibre, B vitamins and minerals, e.g. iron and calcium. Wholegrain or wholemeal varieties such as wholegrain breakfast cereal or wholemeal bread are high in dietary fibre. Brown rice and potatoes also provide fibre. We should include at least one food from this group at each meal occasion, such as cereals at breakfast, boiled potatoes at lunch and rice or pasta at dinner.
- 15. Milk and dairyfoods This is the milk and dairy foods group. A moderate amount of these foods is needed in the diet and they should be consumed daily. This group includes milk, cheese, yogurt, fromage frais, cottage cheese and other dairy foods. A range of nutrients is provided, including protein, B vitamins, vitamin A and minerals, e.g. calcium, zinc.
- 16. Meat, fish, eggsand pulses Meat, fish, eggs and pulses should be consumed in moderate amounts. It is best to choose lean cuts of meat and remove any visible fat. This group provides a range of nutrients, including protein, B vitamins, vitamins A and D and some minerals, e.g. iron, zinc.
- 17. Foods and drinkshigh in fat and/or sugar Foods and drinks high in fat and/or sugar should be eaten in limited amounts. These foods should be used sparingly if eaten every day (such as butter, spreads and oil) or not eaten too often (such as sweets, biscuits, cakes and some savoury snacks).
- 18. Foods and drinkshigh in fat and/or sugar It is important to have a small amount of fat in the diet, but foods containing a lot of fat will be high in energy. Foods containing high amounts of saturated fat should only be eaten in small amounts. Sugar adds flavour and sweetness to foods, but frequent consumption of sugar- containing foods and drinks is associated with an increased tendency towards tooth decay, especially in those with poor dental hygiene.
- 19. Foods and drinkshigh in fat and/or sugar Ways to enjoy this group as part of a healthy, varied diet include: • using fat in cooking sparingly; • choosing healthier fats for cooking, e.g. vegetable oil; • limiting products high in sugar to meal times only; • comparing food labels and selecting options that are lower in fat, saturated fat and sugar.
- 20. Composite foods Much ofthe food we eat is in the form of dishes or meals rather than individual foods, e.g. pizza, fish bake, spaghetti bolognese and sandwiches. These are called composite foods. Composite foods are made up from more than one food group.
- 21. Healthy eating: Foodpreparation and cooking The way in which food is prepared and cooked can have a large impact on the amount of fat it contains, e.g. removing skin from poultry, trimming excess fat off meat before cooking. Using different methods rather than frying or roasting will also substantially reduce the fat content. Instead choose methods such as: • grilling; • steaming; • baking.
- 22. Healthy eating: Individualnutritional needs Nutritional needs alter throughout the different stages of life. These can also vary according to physical activity levels. Religious groups may abstain from particular foods, meaning they will choose different foods to meet their nutritional needs. Some individuals cannot eat certain foods for health reasons, and will also choose different foods to meet their nutritional needs.
- 23. Conception and earlypregnancy: folate Folate (the natural form of folic acid found in foods) is needed for rapid cell division and growth in the foetus that takes place during pregnancy. It has been shown to reduce the chance of neural tube defects, such as spina bifida, in the unborn baby. Foods that are good sources of folate are green leafy vegetables, oranges, bread.
- 24. Extra energy needsduring pregnancy During the first six months of pregnancy, most women do not need to eat more food than normal. The body becomes more efficient at absorbing and using nutrients from food. Gaining too much weight during pregnancy can raise the mother’s blood pressure and increase her risk of being overweight or having diabetes as increasing the risk of complications to the baby.
- 25. Infant feeding The processof producing breast milk is called lactation. Breast milk provides all the energy and nutrients a baby needs for growth and maintenance during the first 4 to 6 months of life. A mother who is breast feeding requires extra energy and nutrients. Mothers who exclusively breastfeed for 3-4 months require an extra 500 kcal/day, on average.
- 26. Bottle feeding: If amother does not wish to breast feed her baby, or finds it difficult, she can use an infant formula (also known as ‘baby milk’) from a bottle with a teat. Infant formulas do not provide any of the factors that help prevent infections.
- 27. Weaning At around 6months of age, milk no longer fulfils all the baby’s needs for energy and nutrients. The baby must be given other foods in addition to breast milk or infant formula. This process is called weaning. Weaning before this age is not recommended, as the intestines and kidneys may not be able to process the food.
- 28. Childhood The energy requirementsof children increase rapidly because they grow quickly and become more active. This means they have a high energy requirement for their size. Young children do not have large stomachs to cope with big meals. Therefore, to achieve the relatively high energy intake for their age, foods should be eaten as part of small and frequent meals.
- 29. Childhood A good supplyof protein, calcium, iron, vitamin A and D, as part of a healthy, balanced diet, is essential. Calcium is needed for healthy tooth development, and together with vitamin D, help develop strong bones.
- 30. Adolescence Adolescence is aperiod of rapid growth and development and is when puberty occurs. The demand for energy and most nutrients are relatively high. Boys need more protein and energy than girls due to their later growth velocity.
- 31. Weight management inadolescence Adolescents should have plenty of energy in their diet for rapid growth. However, some adolescents tend to eat more than they need and become overweight. It is important to encourage an active lifestyle with a healthy, balanced diet during this time, because good habits practised now are likely to benefit their health for the rest of their lives.
- 32. Adulthood Nutritional requirements donot change much between the ages of 19 to 50, except during pregnancy and lactation. A poor diet can lead to diseases such as obesity, cardiovascular diseases, cancer and diabetes.
- 33. A balanced dietfor adults To reduce the risk of developing these diseases, it is important to: • eat a balanced diet with plenty of fruit and vegetables; • opt for healthier fats; • get enough dietary fibre (NSP); • keep well hydrated; • stay active; • drink alcohol in moderation; • not smoke.
- 34. Older adults Requirements forenergy gradually decrease after the age of 50 as activity level falls. Older people may eat less for different reasons, for example: • difficulty in chewing and swallowing; • dental problems; • changes in sense of smell and taste; • difficulty in shopping, preparing and cooking food; • living alone; • financial problems; • illness. To maintain good health, it is important that older adults: • enjoy their food and keep hydrated; • keep active; • have adequate nutrient intakes.
- 35. Older adults Older adultsshould have plenty of calcium intake from milk and dairy products, green leafy vegetables, beans. Older adults should also remain active. Sources of vitamin D are from foods such as oily fish, liver, vegetable oils or through the action of sunlight on the skin.