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Transcript
Nutrition kitchen & restaurant guide for starters F&B4U By Andrea Boyes Food Food is vital to health Food provides the body with fuel We have to balance fuel intake with fuel expenditure Fuel balance helps us maintain a healthy weight Too much fuel can result in weight gain Too little fuel can result in weight loss Energy input V energy output Food is measured in calories Different foods have different calorific values Our bodies need different nutrients from food The eat well plate • ” The eat well plate There are 5 main food groups to the “eat well plate Fruit & vegetables (5 portions a day) Bread, rice, potatoes, pasta & other starchy foods Milk & dairy foods Food & drink high in fat & or sugar Meat, fish, eggs, beans & other non-dairy sources of protein The largest sections each represent 33% of daily intake the smallest section is food & drink high in fat & or sugar Energy values of food Carbohydrates = 3.75kcal per gram Protein = 4 kcal per gram Fat = 9 kcal per gram Alcohol = 7 kcal per gram Daily energy requirements Adult men 2500 K/cal Adult females 2000 k/cal 15 to 18 year old males 2775 k/cal 15 to 18 year old females 2110 K/cal Teenage years for both sexes increases due to high levels of activity and growth Health problems Obesity: due to too many calories consumed and lack of physical activity. Many processed foods and snack foods are high in calories, as many of them contain lots of sugar & fat Heart Disease: due to obesity, lack of activity, eating too much fatty food & lack of antioxidants in diet Some cancers: bowel cancer has been linked to diet low in fibre High blood pressure & strokes: due to too much salt in the diet. Many processed & convenience foods contain lots of salt Nutrients & minerals The Main Nutrients Carbohydrates Fat Protein Vitamins Minerals The main minerals Calcium Sodium Iron Zinc Phosphorous Potassium Selenium Fluoride iodine Food rich in protein Meat Fish Cheese Eggs Milk Yoghurt Beans & lentils Food rich in carbohydrates Starch Carbs Bread Potatoes Rice Cous cous Pasta Breakfast cereals Sugary carbs Jam Sugar Sugary drinks Biscuits Sweets Desserts Cakes Foods rich in Fat Cheese biscuits butter Margarine Cream Chocolate Crisps peanuts Not all fat is bad, we do need fat in our diets Saturated fat is the worst of the fats for our bodies and has been linked to coronary heart disease Polyunsaturated fat is not as bad and helps to reduce levels of bad cholesterol Monosaturated fat are beneficial to the heart Fluid intake Fluid is needed for life without it we will die Approximately 2 litres of fluid is needed on a daily basis Alcohol does not count Water id the best for of hydrating your body Many foods contain lots of water Water is important in the diet Lifestyle To live a long and healthy life it is essential to eat properly, follow the eat well plate. Eating the right amount of food from the different sections Drink plenty of fluid, preferably water Follow the guidelines on units of alcohol per day for men(3 to 4) and women ( 2 to 3) Take regular exercise, be active balance fuel intake with fuel expenditure Maintain a healthy weight Eat 5 portions of fruit & veg daily