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 Variety
 Energy
Sustenance
 Freedom
and flexibility
 Maintain
or improve health
 Benefits
to a healthy diet.
 Parts to a healthy diet.
 Consequences to not following
healthy diet.
Balance of food groups.
› This means trying to eat a little bit of something from
every food group.
 The 6 main food groups
› Breads/Grains (energy & fiber)
› Fruits (fiber & vitamin power)
› Vegetables
› Dairy
› Proteins (lasting energy)
› Fats, Oils & Sweets
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Micronutrients are vitamins & minerals because we
need small amounts on a daily basis.
Macronutrients are carbohydrates, fat & protein.
› Macro & micronutrients play an essential role in cell
metabolism, immune function, clotting & other important
functions.
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A well balanced diet should include the following
micronutrients.
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Beta –carotene such as carrots & sweet potatoes.
Vitamin B6 such as potatoes, nuts, & spinach.
Folate such as peas, salmon, & romaine lettuce.
Vitamin C such as citrus fruits, broccoli & peppers.
Vitamin E such as whole grains, wheat germ, & vegetable oils.
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It’s good as well as advisable to consume a variety of
nutrient-dense foods and beverages while at the same time
limiting the intake of saturated & trans fats, cholesterol,
added sugars, salt & alcohol.
You should also keep your total fat intake between 20-35%
of calories.
Choose fiber-rich fruits & vegetables & whole grains often.
Try to select from all 5 vegetable groups.
Consume recommended amount compared to your weight in
low fat milk or milk related products.
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Shields yourself from the many diseases that can occur as you grow
older like heart disease & diabetes. By eating healthy you’re boosting
your immune system, improving your bodily functions, & helping to
improve your immunity.
You’ll meet your daily nutritional needs which in some cases can
actually reduce the risks that are linked with serious diseases like
cancer & diabetes.
You have more energy to face your daily tasks. Healthy eating can also
reduce your stress levels.
You sleep better and are way more rested upon awakening.
If you’re currently overweight it is easier to lose the weight and
maintain it long term. Most people who lose weight with fad diets
gain it right back when they go to their normal eating habits. With a
healthy diet you maintain for life, you lose the weight once and keep
it off in the long run.
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Breakfast is considered the most important meal of the day
because it gives the energy the body needs to work.
It improves total daily nutrients intake.
Improves ability to concentrate
Improves ability to control weight
Some skip breakfast as an attempt to stay thin, but that’s
actually the last thing you want to do. Someone who skips
breakfast in reality is more likely to eat more calories
throughout the day. Studies have shown students that skip
out on breakfast don’t perform well in the classroom.
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Some reasons people tend not to eat healthy food
› Cost
› Availability
› Time Constraints
› Taste
› Not enough knowledge
Eating Unhealthy
Unhealthy Eating
A majority of Americans do not eat healthy on a daily basis
nor even a weekly basis.
 A common excuse is “I don’t have time to prepare a meal.”
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But these meals that are so quick you can order and have it in your
hands within 5 minutes are doing more harm than you know. You may
be satisfied at the moment but in 2 hours more than likely you’ll be
hungry again and looking for food.
 Stay away from fast food restaurants such as. (They tend to have
artery clogging effects.)
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› McDonalds
› Burger King
› Wendy’s
› KFC
› Popeye’s
U.S. youth aged 6-19, 67% exceed dietary guidelines
recommendations for fat intake.
 72% exceed recommendations for saturated fat intake.
 In 2007, only 21.4% of high school students reported
eating fruits and vegetables five or more times daily.
 More than ½ of U.S. adult women are overweight.
 More than 1/3 are obese.
 As many as 20% of children and teens are obese.
 CDC stated that less than ¼ of adults in the U.S.
claimed to consume the recommended amount of
fruits and vegetables.
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Heart Disease
Cancer
Unhappiness
Weariness
Obesity
› Can then lead to
 Stroke
 Type 2 Diabetes
 Hypertension (High Blood Pressure)
 About 1 in 3 U.S. adults has high blood pressure
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Make subtle changes that are actually possibly
sustainable
Get active
› Eating healthy & working out go hand in hand
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Keep track (Food Log)
Be positive
Set realistic goal
› Saying you’ll lose 20 pounds in 2 weeks is a bit far
fetched, rather 1 pound a week. Will surely lead to long
term weight loss rather than short term.
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http://www.sciencedaily.com/articles/h/healthy_diet.htm
http://www.associatedcontent.com/article/13272/the_benefi
ts_of_eating_breakfast.html?cat=4
Mayer, Jean. Human Nutrition. 1972.
Wholesome Diet. 1981
Nutrition Almanac. 1973
Sharkey, Brian J., Gaskill, Steven E. 2007. Fitness & Health.
http://www.greenfacts.org/en/diet-nutrition/l-2/3-childhoodeating-habits.htm
http://www.americanheart.org/presenter.jhtml?identifier=211
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