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Transcript
Healthy Food Healthy food is food considered to be beneficial to health in ways that go beyond a normal healthy diet required for human nutrition. Because there is no precise, authoritative definition from regulatory agencies such as the U.S. Food and Drug Administration, different dietary practices can be considered healthy depending on context. Foods considered "healthy" may be natural foods, organic foods, whole foods, and sometimes dietary supplements. Such products are sold in health food stores or in the health/organic sections of supermarkets. What are the 7 main food groups? The recommended food groups are grouped according to nutritive content. The "Basic Seven" food groups were first listed in 1942, and then reduced to the "Basic Four" food groups in 1956. Later the USDA included 6 of them in its "food pyramid," which was modified in 2005 to stress 5 in greater value and 1 (fats) of lesser value. The Basic Seven (1942) Green and Yellow Vegetables Oranges, Tomatoes, and Grapefruit Potatoes and Other Vegetables and Fruit Milk and Milk Products Protein (Meat, Fish, Poultry, Eggs, Dried Peas, Beans) Bread, Flour, and Cereals Butter and Fortified Margarine The "5 plus 1" pyramid (2005) Grains Vegetables Fruits (narrow band) Fats and Oils Milk and Dairy Meat and Beans Basic principles of a healthy diet Symbols, such as a pyramid, illustrate how the pieces of a healthy diet fit together. The base of the pyramid is typically made up of foods that should be the bulk of your healthy diet. In contrast, foods you should eat in smaller amounts or less frequently are shown in the smaller sections of the pyramid. The same principle applies to the dinner plate — half of the plate consists of fruits and vegetables, which should be the bulk of your diet. Of course, no single food provides all of the nutrients that your body needs, so the idea is to eat a variety of foods from each group in the proper proportions to get all the necessary nutrients and other substances that promote good health. In addition, most healthy-diet plans emphasize the following: Eat more plant foods, including fruits, vegetables and whole grains. Choose lean protein from a variety of sources. Limit sweets and salt. Control portion sizes. Be physically active. A healthy diet is one that helps maintain or improve general health. A healthy diet provides the body with essential nutrition: fluid, adequate essential amino acids from protein, essential fatty acids, vitamins, minerals, and adequate calories. The requirements for a healthy diet can be met from a variety of plant-based and animalbased foods. A healthy diet supports energy needs and provides for human nutrition without exposure to toxicity or excessive weight gain from consuming excessive amounts. Where lack of calories is not an issue, a properly balanced diet (in addition to exercise) is also thought to be important for lowering health risks, such as obesity, heart disease, type 2 diabetes, hypertension and cancer. Various nutrition guides are published by medical and governmental institutions to educate the public on what they should be eating to promote health. Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health. There may be a relationship between lifestyle including food consumption and potentially lowering the risk of cancer or other chronic diseases. A healthy diet may consist mostly of whole plant foods, with limited consumption of energy-dense foods, red meat, alcoholic drinks and salt while reducing consumption of sugary drinks, and processed meat.[18] A healthy diet may contain non-starchy vegetables and fruits, including those with red, green, yellow, white, purple or orange pigments. Tomato cooked with oil, allium vegetables like garlic, and cruciferous vegetables like cauliflower "probably" contain compounds which are under research for their possible anti-cancer activity. A healthy diet is low in energy density, lowering caloric content, thereby possibly inhibiting weight gain and lowering risk against chronic diseases. Chronic Western diseases are associated with pathologically increased IGF-1 levels. Findings in molecular biology and epidemiologic data suggest that milk consumption is a promoter of chronic diseases of Western nations, including atherosclerosis, carcinogenesis and neurodegenerative diseases. Unhealthy diets An unhealthy diet is a major risk factor for a number of chronic diseases including: high blood pressure, diabetes, abnormal blood lipids, overweight/obesity, cardiovascular diseases, and cancer. The WHO estimates that 2.7 million deaths are attributable to a diet low in fruit and vegetable every year. Globally it is estimated to cause about 19% of gastrointestinal cancer, 31% of ischaemic heart disease, and 11% of strokes, thus making it one of the leading preventable causes of death worldwide. Public health Fears of high cholesterol were frequently voiced up until the mid-1990s. However, more recent research has shown that the distinction between high- and low-density lipoprotein ('good' and 'bad' cholesterol, respectively) must be addressed when speaking of the potential ill effects of cholesterol. Different types of dietary fat have different effects on blood levels of cholesterol. For example, polyunsaturated fats tend to decrease both types of cholesterol; monounsaturated fats tend to lower LDL and raise HDL; saturated fats tend to either raise HDL, or raise both HDL and LDL; and trans fat tend to raise LDL and lower HDL. Dietary cholesterol itself is only found in animal products such as meat, eggs, and dairy, but studies have shown that even large amounts of dietary cholesterol only have negligible effects on blood cholesterol. Vending machines in particular have come under fire as being avenues of entry into schools for junk food promoters. However, there is little in the way of regulation and it is difficult for most people to properly analyze the real merits of a company referring to itself as "healthy." Recently, the United Kingdom removed the rights for McDonald's to advertise its products, as the majority of the foods that were seen have low nutrient values and high fat counts were aimed at children under the guise of the "Happy Meal" The British Heart Foundation released its own government-funded advertisements, labeled "Food4Thought", which were targeted at children and adults displaying the gory nature of how fast food is generally constituted. Cultural and psychological factors From a psychological and cultural perspective, a healthier diet may be difficult to achieve for people with poor eating habits. This may be due to tastes acquired in childhood and preferences for sugary, salty and/or fatty foods. Summary Healthy eating means eating a wide variety of nutritious foods. Healthy foods contain all the energy, minerals, vitamins or fibre you need to grow. You should try and eat lots of healthy foods like fruits, vegetables and bread. Small amounts of foods like cakes and lollies are fine to eat too, as long as you don't eat them all the time. Some foods contain too much sugar or fat and not many vitamins or minerals. These are foods we should only eat sometimes. The foods you eat have been divided into three groups according to how nutritious they are. These make up what is often called the ‘food pyramid’. You can use these groups to help you decide which foods to eat more of and which to eat less often. Eat these foods most of the time You should try to eat lots of: Fruits and vegetables Breads Grains such as rice and pasta Beans and lentils. You can see that these are all foods that come from plants. These foods all contain vitamins, minerals and fibre. Try to eat a wide variety of these foods. Try not to choose just one of these foods (such as fruit) to eat all the time. Eating plenty of all foods from this group will help you stay healthy. Plant foods contain thousands of nutrients (small parts), which can help to prevent serious diseases. This is why it is important to eat a variety of different types of plant foods. Eat these foods moderately These foods are important for health, so you should eat them in medium amounts: Dairy products such as milk, cheeses and yoghurts (sometimes low fat ones should be chosen) Lean meat Chicken (without skin) Fish Nuts. These foods are all good sources of protein. Protein helps build strong muscles and can repair our body when we hurt or injure ourselves. Some of these foods also contain some important minerals, such as the calcium found in dairy foods (for strong bones) and the iron found in lean meats (to give us energy). Eat these foods sometimes These foods don’t give us very many nutrients and are really just ‘extras’. They may contain lots of sugar or fat (or both) but often don’t have many vitamins, minerals or fibre. It’s OK to have these ‘sometimes foods’ if you are healthy, active and not overweight. Most of the time they are better left for occasions like birthday parties. An example of one serve of these foods includes: Sweet biscuits (2 small) Chocolate coated bars (1 bar) Potato chips (30g) Ice-cream (2 scoops) Lollies/chocolate (30g) Cake or muffin (1 medium piece). The food pyramid The three groups of foods you eat from are often shown as a food pyramid: The bottom of the pyramid is the biggest part of the pyramid. It contains the foods you should eat most of the time. The middle of the pyramid contains foods you should eat moderately (a medium amount). They are important for health but we don’t need too much of them. The top of the pyramid is the smallest part of the pyramid. It contains foods you should only eat sometimes. Naifa Secondary School A Questionnaire about Healthy Food 1. What does Healthy Food mean ? 2. What are the main seven food groups " 3. Write down three of the main features of a Healthy Diet ? 4. Give the main steps in any healthy diet plan ? 5. What are the bad effects of unhealthy diet ? 6. How does the kind of food we eat have cultural and psychological factors ? 7. Mention two kinds of food on the following : 1) Food we should eat most of the time:---------------2) Food we should eat moderately :------------------3) Food we should sometimes eat :-------------------8. Which is the biggest part of the Food Pyramid / And What does it contain ?