Download HEALTHY FOOD UNACHI AND KANSAS

Healthy Food
The idea that health food is
limited to carrots and celery is too
narrow, in fact, healthy foods come
from a variety of sources. Starting with
the meat group, you can choose from a
number of foods: chicken, red meat,
and fish.
Why is it important to
include meat in your diet?
It is important to include meat
because it provides proteins to your body.
Some of the essential proteins are not
made or stored in the body. Your body
requires protein to produce enzymes,
hormones and other body chemicals.
The food you eat should contain the
right amount of simple and complex
carbohydrates, proteins, vitamins and
minerals. Some examples of healthy
foods are, whole grains, unsaturated
fats, fruits, vegetables and water.
Are you eating properly?
There are several ways to know if you
aren't eating properly. The obvious are
when you find yourself overweight or
underweight with health related
problems, feeling fatigue or lack of
energy or having symptoms of the lack of
nutrition or vitamins and minerals
deficiency.
The Healthiest Food
Fruits
Because the body requires
vitamin C to burn fat, eating foods that
are high in vitamin C is said to help
metabolize fat faster and make losing
weight less difficult. You might want to
try eating more oranges, pineapple,
grapefruit, lemons, limes, etc.
Vegetables
Colour is Key to Healthy Food
For example, red foods like tomatoes and,,
contain lycopene, -a compound being studied for
its role in fighting prostate cancer and heart
disease.
Green vegetables, like spinach and kale, contain
lutein and zeaxanthin, which may help protect
against age-related eye disease.
Blue/purple foods like and eggplant contain
anthocyanins, and white foods like cauliflower
contain sulforaphane, both of which may help
protect the body from cancer.
Meats
What you need to realize about
preparing meat is that those should be
as natural as possible – that is, they
don’t need artificial ingredients to
make them taste ‘good.’ They naturally
taste good. You can add vegetables
such as tomatoes, garlic, onion, pepper,
potatoes.
Water
Water helps to rid the body of toxins and
chemicals that make be slowing down
your overall metabolism.
By drinking at least six glasses a day,
you can make sure that your digestion is
running smoothly and that anything that
shouldn’t be in your body is eliminated.
Recommendations
•Eat slowly
Eat slowly and refrain from talking
while you are eating. When you gulp
your food or drinks, you swallow
excessive amounts of air. It may result
in gaseous build up. Avoid drinking
through a straw for the same reason.
•Include
food
and
vitamins
supplements
Include food supplements or vitamins
according to the recommended
dosage especially if you are cutting out
certain essential food due to allergy or
some other reasons.
•Avoid eating before bedtime
Avoid food except fruits and juices
before going to bed and have your
dinner before 9:00 pm.
•Avoid fried foods
Eat grilled, broiled, steamed or raw
food instead of fried. Eat your chicken
with the skin removed.
If you have poor nutrition you may
have…
• Hypertension: Abnormally high blood
pressure
• High Cholesterol: a leading contributor to
heart disease
• Diabetes
• Heart disease
• Stroke
• Gout
• Gout: a painful condition of the joints caused
by an accumulation of uric acid, which results
in crystals forming in the joints. Associated
swelling can result in permanent joint
damage.
• Sleep apnea: condition in which a sleeping
person stops breathing for periods exceeding
20 seconds. The resulting lack of oxygen can
trip off rhythm problems with the heart
• Osteoarthritis is an inflammation of the joints,
resulting in calcifications and breakdown of
joint flexibility
• Several types of cancer, particularly colon
cancer, bladder cancer and breast cancer, may
be affected by diet.
• Depression
• Eating disorders: distorted body image are
often associated with poor nutritional status.
GOOD NUTRITION!
• What is it?
– Good nutrition means getting the calories we
need for energy and the nutrients we need for
proper growth.
• Variety, balance, and moderation are keys to good
nutrition.
Why eat healthy?
•
•
•
•
Decrease health risks
Decrease depression
Increase energy
Ensures growth, healing and maintenance for
the body
• Helps fight disease
• Ensuring healthy teeth and bones