Healthy Eating - PHE

It's important to have a healthy balanced diet because it will help you to:

- have proper body growth
- have a sufficient and sustained amount of energy throughout the day

What are the types of macronutrients?

carbohydrates, proteins, fats and water

What do macronutrients do?

- provide us with calories and energy
- needed in larger amounts
- water doesn't provide us with energy but is needed in large amounts to support important functions in the body

What are the types of micronutrients?

vitamins and minerals

What do micronutrients do?

- they are essential to good health and proper body functioning
- needed in smaller amounts

Carbohydrates

main/primary source of energy in the body

The types of carbohydrates

- complex - starch & fibre
- simple - (sugars)

Starch

- bread
- rice

Fibre

- bran cereal
- whole wheat bread

Simple carbs

- candy
- fruit

Proteins

needed for growth and repair of our many body tissues including:
- hair
- teeth
- muscles

Types of proteins

animal - meat, fish
plant - beans, soy

Fats

to store energy, to maintain healthy skin and hair

Types of fats

Unsaturated fats (good)
Saturated fats (good/bad)
Trans fats (bad)

Unsaturated fats

olive oil, fish

Saturated fats

red meat, eggs

Trans fats

fried foods, cookies

What does water help do?

- staying properly hydrated
- removal of toxins
- regulation of body temp.
(human body = approx. 60% water)

Types of water

- regular tap water
- distilled (pure)

How much water should be consumed and when?

- 1 glass of water every 2 hours
- drink before and after exercise

What do vitamins do and what are they?

- they're organic
- regulate chemical reactions in body and use energy
- help body to defend, build and maintain
- water vs fat soluble based on how they're transported and store in the body

Water Soluble vitamins:

- vitamin B
- vitamin C

Vitamin B

proper function of cells, 8 types of it
liver, seafood

Vitamin C

immune system, growth & repair of tissues
oranges, lemons

Fat(Lipid) Soluble vitamins:

- vitamin A
- vitamin D
- vitamin E
- vitamin K

Vitamin A

eyesight
carrots, squash

Vitamin D

bones
fortified milk and cereals, fatty fish

Vitamin E

antioxidant - help to protect cells
whole grains, nuts

Vitamin K

blood clotting
cabbage, eggs

What do minerals do and what are they?

- they're inorganic
- 15 minerals essential for health
- Some main functions:
*help to build cells
*take part in chemical reactions
*send nerve impulses
*carry oxygen

Types of minerals

- calcium
- iron
- potassium
- magnesium

Calcium

bones & teeth
dairy, fish

Iron

blood production
meat, fish

Potassium

nerve function, muscle contraction
banana, prune

Magnesium

nerve & muscle function, energy production
nuts, legumes

Why is fibre important?

- lowers cholesterol
- prevents constipation

Why should you keep processed foods to a minimum?

- typically high in sugar and fat
- typically low in fibre

Benefits of a good healthy breakfast

- provides your body with fuel to start your day
- less likely to eat unhealthy morning snacks and/or overeat at lunch and dinner

Neutral energy balance

when energy intake is equal to energy expenditure - body weight will not change

Positive energy balance

when energy intake is more than energy expenditure - body weight will increase

Negative energy balance

when energy intake is less than energy expenditure - body weight will decrease

2 healthy eating habits:

- minimize intake of trans fats
- drink more water