Healthy Eating - PHE

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

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1

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

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2

What are the types of macronutrients?

carbohydrates, proteins, fats and water

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3

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

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4

What are the types of micronutrients?

vitamins and minerals

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5

What do micronutrients do?

  • they are essential to good health and proper body functioning

  • needed in smaller amounts

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6

Carbohydrates

main/primary source of energy in the body

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7

The types of carbohydrates

  • complex - starch & fibre

  • simple - (sugars)

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8

Starch

  • bread

  • rice

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9

Fibre

  • bran cereal

  • whole wheat bread

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10

Simple carbs

  • candy

  • fruit

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11

Proteins

needed for growth and repair of our many body tissues including:

  • hair

  • teeth

  • muscles

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Types of proteins

animal - meat, fish plant - beans, soy

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13

Fats

to store energy, to maintain healthy skin and hair

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Types of fats

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

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15

Unsaturated fats

olive oil, fish

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Saturated fats

red meat, eggs

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Trans fats

fried foods, cookies

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18

What does water help do?

  • staying properly hydrated

  • removal of toxins

  • regulation of body temp. (human body = approx. 60% water)

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19

Types of water

  • regular tap water

  • distilled (pure)

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20

How much water should be consumed and when?

  • 1 glass of water every 2 hours

  • drink before and after exercise

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21

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

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22

Water Soluble vitamins:

  • vitamin B

  • vitamin C

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23

Vitamin B

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

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Vitamin C

immune system, growth & repair of tissues oranges, lemons

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Fat(Lipid) Soluble vitamins:

  • vitamin A

  • vitamin D

  • vitamin E

  • vitamin K

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Vitamin A

eyesight carrots, squash

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Vitamin D

bones fortified milk and cereals, fatty fish

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Vitamin E

antioxidant - help to protect cells whole grains, nuts

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Vitamin K

blood clotting cabbage, eggs

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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

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Types of minerals

  • calcium

  • iron

  • potassium

  • magnesium

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Calcium

bones & teeth dairy, fish

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Iron

blood production meat, fish

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Potassium

nerve function, muscle contraction banana, prune

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Magnesium

nerve & muscle function, energy production nuts, legumes

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Why is fibre important?

  • lowers cholesterol

  • prevents constipation

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Why should you keep processed foods to a minimum?

  • typically high in sugar and fat

  • typically low in fibre

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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

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39

Neutral energy balance

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

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40

Positive energy balance

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

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41

Negative energy balance

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

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42

2 healthy eating habits:

  • minimize intake of trans fats

  • drink more water

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