Healthy eating habits

Healthy Eating Habits

Part 1- What we need to know about nutrition?

Part 3- Simple ways to eat healthy?

Part 2- How to read food labels?

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There are 6 kinds of nutrients:

2Part 1- Nutrition fundamentals

Carbohydrates

Fats (lipids)

Proteins

Vitamins

Minerals

Water

3Part 1- Nutrition fundamentals

Carbohydrates

Fats (lipids)

Proteins

Vitamins

Minerals

Water

* A macronutrient (i.e. needed in larger quantity), which is organic (i.e. containing carbon, hydrogen and oxygen).

* It provides a major source of energy

* For example:cereal grains, vegetablesfruits, nuts, sugars

4Part 1- Nutrition fundamentals

Carbohydrates

Fats (lipids)

Proteins

Vitamins

Minerals

Water

* Also an organic macronutrient containing of carbon, hydrogen, oxygen

* Also providing energy with the highest kilocalorie value

* For example:meats, milk, cream, butter,cheese, egg yolks, oils, nuts

5Part 1- Nutrition fundamentals

Carbohydrates

Fats (lipids)

Proteins

Vitamins

Minerals

Water

* An organicmicronutrient

* Builds and repairs body tissues, provides energy

* Only one of the 6 nutrients that contains nitrogen

* For example:meats, fish, poultry, eggsmilk, cheese, corn, grainsnuts, and seeds

6Part 1- Nutrition fundamentals

Carbohydrates

Fats (lipids)

Proteins

Vitamins

Minerals

Water

* A micronutrient (needed in smaller quantity) which regulate body processes

* Many vitamins are recognized as essential nutrients, necessary for good health.

* Only Vitamin D can be synthesized in the skin with UVB radiation

7Part 1- Nutrition fundamentals

Carbohydrates

Fats (lipids)

Proteins

Vitamins

Minerals

Water

* This is an inorganic compound

* This micronutrient helps regulate body processes, such as digestive systems, nerves, building bones, ...

* Examples of minerals: calcium, phosphorus, potassium, sodium, chloride, iron, magnesium, zinc

8Part 1- Nutrition fundamentals

Carbohydrates

Fats (lipids)

Proteins

Vitamins

Minerals

Water

* This macronutrient is the major constituent of all living cells

* It is composed of hydrogen and oxygen: H2O

9Part 2-Reading labels

Source: http://www.health.gov/dietaryguidelines

Start there:* Serving size* Serving per container

How many servings do you really need?

10Part 2-Reading labels

Source: http://www.health.gov/dietaryguidelines

Check calories

A middle age man, with average height and average physical activity needs approx. 1500-2000 calories per day

Reduce your calorie intake if you do not perform any physical activity

11Part 2-Reading labels

* Prefer items with a maximum of 10% fat

* Trans fat, also called unsaturated fat, increase the risk of coronary heart disease

12Part 2-Reading labels

* Limit your cholesterol intake

* There are 2 main types of cholesterol:1) Low density lipoproteins (LDL)= "bad cholesterol". Keep LDL levels low, because high levels of LDL indicate that there is much more cholesterol in the blood stream than necessary, therefore increasing your risk of heart disease.

2) High density lipoprotein (HDL)= "good" cholesterol. High levels of HDL are a good indicator of a healthy heart, because less cholesterol is available in your blood to attach to blood vessels and cause plaque formation.

Source: http://cholesterol.about.com

13Part 2-Reading labels

* Limit sodium as much as you can

* Excessive sodium consumption can deplete calcium and magnesium, leading to:

* high blood pressure* osteoporosis, or the thinning of bone tissue and loss of bone density over time

14Part 2-Reading labels

* Get enough fibers* Fiber can lower blood sugar, cut cholesterol, and may even prevent colon cancer and help you avoid hemorrhoids.

* The best sources of fiber:AlmondsApplesArtichokeBarleyBroccoliBrown riceEdamame

Source: http://www.health.com

LentilsOatmealPearPeasRaspberriesWhole-wheat bread

15Part 3- Simple ways to eat healthy

To stay healthy, we need to eat a variety of nutrients everyday. The food pyramid shows the major food type that your body need everyday

Source: http://www.kidzworld.com

Not so much

2-3 servings

3-5 servings

6-11 servings

16Part 3- Simple ways to eat healthyHealthy eating tips: quality, quantity, frequency

In summary 17

* Eat as much as fiber (fruit, vegetable, grains) as you want, drink a lot of water, monitor the intake of fat and protein

* Choose carefully what you buy, read labels, ask yourself whether you need this quantity and quality

* Prefer multiple snacks throughout the day than one or two large meals

* Check your weight? Do you know your BMI? Is it within a good range? Move and exercise daily.

Healthy eating is about adjusting our lifetime and daily choice; it is not about dieting for some weeks and not paying attention the rest of the time.

Click on the screen

* wikipedia.com

* http://www.choosemyplate.gov

* http://cholesterol.about.com

* http://www.howdini.com

* http://www.health.com

* http://www.kidsworld.com

* Mimi Giri, MD, Ph.D, Department of Endocrinology, University Hospital of Ghent, Ghent, Belgium

Sources and References 18

Slide transcripts 19

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