Healthy Eating_PPT.pptx

The Role of Healthy Eating
Prof. Henrietta Nkechi Ene-Obong

WHAT IS EATING?
• Eating is the act of ingesting or consuming food.
• Food is a basic human need. An individual will die
as a result of prolonged lack of food (starvation).
• Food is defined as any product (plant or animal)
in liquid, semi-solid or solid form which when
eaten, nourishes the body by providing one or
more of the substances that sustains life. These
substances are referred to as nutrients

The foods we eat
affect our physical,
mental and emotional
well-being and
consequently our
productivity and
ability to fulfill our
potentials.
The choices we
make can affect our
bodies positively or
negatively

The human body is made up of chemical substances similar to the
ones found in the foods, hence the need for healthy food choices.

What is Healthy Eating?
• Healthy eating can be defined as the intake of
sufficient amount (quantity) of the right kinds
(quality) of foods to meet one’s daily
physiological needs (requirement) in order to
maintain optimum health and prevent diseases.
• It also involves consuming other dietary
components that are devoid or almost
completely devoid of harmful substances or
organisms.

Importance of healthy eating
• Helps to main healthy weight
• Affect mood positively
• Strengthens immunity
• Reduces the risk of non-communicable diseases
(diabetes, heart diseases, cancer)
• Supports mental and physical development and
performance
• Delays the effect of aging
• Reduces health cost

Consequences of not eating right
• Malnutrition is the consumption of too little or too
much of the nutrients required to form and maintain
the structure of the body.
• Undernutrition; This can lead to anaemia, kwashiorkor
and marasmus osteoporosis, goiter, night blindness,
poor immunity (due to lack of vitamins A, C, E, B6 , folic
acid, zinc, copper selenium, iron) and infection.
• Overnutrition: leads to overweight/obesity, heart
disease due to excessive intake of saturated fat and
cholesterol and other non-communicable diseases such
as arthritis and rheumatic disorders, eye disease, heart
disease, diabetes and cancers.

Life Cycle Manifestation of Malnutrition
Fetus Low-birth weight/intrauterine growth retardation
(IUGR), increased risk of adult chronic diseases.
Infants and young children (0-
59 months)
High mortality/morbidity rates, impaired physical
mental development, stunted growth, wasting..
School children (6-11 years) Stunted growth, poor school attendance,
performance and learning.
Adolescent (12-19 years) Reduced physical capacity (stunted growth)
Adults Reduced working capacity, underweight,
degenerative diseases.
Pregnant women Low weight gain, high maternal mortality, low birth
weight babies.
Elderly Degenerative diseases (Cancer, cardiovascular
disease, diabetes mellitus, arthritis and rheumatic
disorders, eye disease, etc)
Manifestation of Malnutrition in the Life Cycle

ENSURING HEALTHY DIET-1
• No single food group can fulfill all dietary
needs of the body
• Adequate diet should include a member of
each of the groups

Food groupings-1
• Starchy roots, tuber, and fruits: cassava, yam,
three-leaf yam, aerial yam, cocoyam, sweet
potato, Irish potato, green plantain and
banana.
• Cereals: rice, maize, wheat, oat, “acha”
• Animal protein sources: meat from goat, cow,
pork, bush meat; fish of all kinds, snails,
insects, eggs, poultry.
• Legumes: cowpea, pigeon pea, soybean,
bambara ground nuts, African yambean.

Cream & red guinea corn
Millet
Yellow maize (local)
Yellow & cream maize (hybrid)

Food groupings -2
• Nuts and Seeds: groundnut, cashew nut, walnut, oil bean
seed, locust bean seed, benne seed, tiger-nut, coconut,
melon seed, dika nut (Ogbono), breadfruit seed, pumpkin
seed.
• Vegetables: green spinach, bitter leaf, pumpkin leaf (ugu),
okazi, water leaf, cucumber, cabbage, lettuce, and all other
locally available edible vegetables in different areas.
• Fruits: orange, lemon, grape, banana, mango, pawpaw,
watermelon, garden egg, pineapple, sour sop, etc.
• Fats and oil: palm oil, groundnut oil, coconut oil, soybean
oil, sunflower oil, olive oil, corn oil, margarine, butter,
animal fat, etc.

Food groupings -3
• Herb and spices: Utazi/Arokeke/madumara,
uziza/Iyere, curry leaf, effinrim-
nla/daidoya/ahuji/achuawu/aluluisi; uda,
African nutmeg,
• Condiments: ogiri/iru/dadawa; achi, ofo,
ibaba/ukpo, akparata.
• Foods can be eaten in their natural form or
semi-processed or processed forms.

The Food Guide Pyramid
• The food guide pyramid is in the form of
many triangles with a common tip.
• Different food groups occupy the various
spaces on the triangle. Food group at the base
of the triangle are to be eaten in larger
numbers of serving , while limited quantities
of the foods near the peak of the pyramid are
required.

US Food Group Nigerian Equivalent Recommended
Servings
Grain Group Starchy
root/tuber/grain
6 to 11
Fruit Group Fruit group 2 to 4
Vegetable Vegetable group 3 to 5
Meat Group/legumes Meat, legume, nuts &
seeds, dairy
2 to 3
Diary Group _ Use moderately
Fats and oils
Others (spices,
herbs, condiments,
and seasonings)
As desired
Recommended number of serving for various foods
groups.

Ensuring for healthy diet-2
• 1. Variety: This can be evaluated in two ways: overall variety
and variety within group. Foods are generally divided into
groups based on similarity of the nutrients they provide.
• Overall variety means eating foods from each of the food
groups.
• Variety within group involves choosing different foods from
within a particular group.
• For example, within the meat/fish/poultry/legume group,
protein intake should not come from only one source, e. g,
eating red meat or eggs only. Vary the sources of protein from
time to time. A diet that has variety within a similar food
group as well as an overall variety is believed to be superior to
a diet with a monotonous source.

Ensuring healthy diet-3
• 2. Adequacy: This criterion evaluates the
intake of dietary elements that must be
supplied sufficiently to guarantee a healthy
diet, as well as a precaution against under
nutrition.
• These foods/nutrients are fruits, vegetables,
complex carbohydrates, protein, iron, calcium
and vitamin C.

• 3. Moderation: Moderation evaluates the
intake of foods and nutrients that are related
to non-communicable diseases and may need
restriction.
• Such items include fat, salt, cholesterol and
sugar.
• This does not imply avoidance, since certain
levels of these are necessary for body
function. They must be eaten in moderation
or sparingly.

• 4. Overall balance: This means mixing and matching
foods and meals in order to obtain enough of the
nutrients that are needed and not too much of the one
that can potentially harm health; for example, ratio of
Omega 3 to Omega 6 or saturated to unsaturated fatty
acids.
• Excessive intake of saturated fatty acids is a risk factor
for several chronic diseases, while intakes of
monounsaturated fatty acids (MUFA) and
polyunsaturated fatty acids (PUFA) have been found to
be protective of these conditions. In all cases,
moderation is the key even for these MUFAs and PUFAs

Dietary Factor Goals (% total energy, less otherwise stated)
Total fat 13-30%
Saturated fatty acid (SA) < 10%
Polyunsaturated fatty acid (PUFA) 6-10%
n-6, Polyunsaturated fatty acid 5-8%
n-3, Polyunsaturated fatty acid 1-2%
Trans-fatty acid <1%
Monounsaturated fatty acid (MUFA) Total fat- (SA + PUFA + TF)%
Total Carbohydrate 55-75%
Free sugars (including added honey, syrups and
fruit juices)
< 10%
Protein 10-15%
Cholesterol <300 mg/day
Sodium chloride (iodized salt) <5 g/day (< 2 g/day
Fruit and vegetables >400 g/day
Total dietary fibre >25 g/day
Non-starch polysaccharides >20 g/day
Range of population nutrient intake goals (WHO, 2003)

Infant and young child feeding (IYCF)
• Early initiation of breast feeding
• Exclusive breast feeding
• Timely and adequate complementary foods
Adequate complementary food should:
• be energy and nutrient dense
• culturally acceptable
• Hygienically prepared
• Be in the right consistency for the age of the child
• Must be easily obtained by the household

Guide for selecting food for IYCF
• The seven (7) food groups to choose from for children 6-23 months
are as follows
• Minimum Dietary Diversity indicator for young children (MDD-C)
• 1. Grains, roots and tuber Maize, sorghum, millet, sweet potato,
cassava;
• 2. Legumes and nuts: cowpea, pigeon pea), soya (soybean),
groundnut;
• 3. Dairy products: milk, cheese, yogurt
• 4. Flesh foods : meat, fish, poultry, liver and other organ meat
• 5. Eggs
• 6. Vitamin A-rich fruits and vegetables: carrot, mango, papaya,
pumpkin leaves/fruit, sweet potato leaves, amaranthus (green), etc.
• 7. Otherfruits and vegetables: cabbage, fresh peas, onions, etc
• 8. Breast milk may be included to give 8 food groups

Minimum dietary Diversity for women (MDD-W) of
reproductive age
1. Starchy staples 6. Eggs
2. Beans and pea 7. Vitamin A-rich dark green leafy vegetables
3. Nuts and seeds 8. Other vitamin A-rich vegetables and fruits
4. Dairy 9. Other vegetables
5. Flesh foods 10. Other fruits
• Although their needs are increased during pregnancy and
lactation for some nutrients, women of reproductive age do not
need to overeat to avoid the risk of being overweight.
• An adequate selection of nutrient-dense food with slight
increase in serving portion still within the acceptable range will
ensure adequate nutrition.

General recommendation for healthy eating-2
• Eat a variety of foods within and among various food groups
• Reduce red and processed meat: they are high in saturated
fat and cholesterol, especially if fatty. Processed meat are
usually high in sodium
• Eat unsalted nuts (in moderation): they are good sources of
magnesium, dietary fibre, and protein; and contain
unsaturated fat.
• Balance calorie/energy intake with energy expenditure to
maintain desirable weight-----Physical exercise

Healthy Eating_PPT.pptx

More Related Content

Similar to Healthy Eating_PPT.pptx

Recently uploaded

Healthy Eating_PPT.pptx