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    Healthy Eating 1

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    This document discusses healthy eating and provides tips for maintaining a balanced diet. It defines healthy eating as consuming a variety of nutrients including proteins, carbohydrates, fats, water, vitamins, and minerals. Eating healthy is important for physical, mental, and emotional well-being as it can prevent diseases and help with learning, memory, and managing daily activities. The document also provides information on nutrient groups, cutting down on sugar, weight loss principles, superfoods, eating at restaurants, and healthy options at fast food places like McDonald's, Wendy's, and Taco Bell.

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    Healthy Eating 1

    Uploaded by

    api-324539958
    254 views24 pages
    This document discusses healthy eating and provides tips for maintaining a balanced diet. It defines healthy eating as consuming a variety of nutrients including proteins, carbohydrates, fats, water, vitamins, and minerals. Eating healthy is important for physical, mental, and emotional well-being as it can prevent diseases and help with learning, memory, and managing daily activities. The document also provides information on nutrient groups, cutting down on sugar, weight loss principles, superfoods, eating at restaurants, and healthy options at fast food places like McDonald's, Wendy's, and Taco Bell.

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    This document discusses healthy eating and provides tips for maintaining a balanced diet. It defines healthy eating as consuming a variety of nutrients including proteins, carbohydrates, fats, water, vitamins, and minerals. Eating healthy is important for physical, mental, and emotional well-being as it can prevent diseases and help with learning, memory, and managing daily activities. The document also provides information on nutrient groups, cutting down on sugar, weight loss principles, superfoods, eating at restaurants, and healthy options at fast food places like McDonald's, Wendy's, and Taco Bell.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    254 views24 pages

    Healthy Eating 1

    Uploaded by

    api-324539958
    This document discusses healthy eating and provides tips for maintaining a balanced diet. It defines healthy eating as consuming a variety of nutrients including proteins, carbohydrates, fats, water, vitamins, and minerals. Eating healthy is important for physical, mental, and emotional well-being as it can prevent diseases and help with learning, memory, and managing daily activities. The document also provides information on nutrient groups, cutting down on sugar, weight loss principles, superfoods, eating at restaurants, and healthy options at fast food places like McDonald's, Wendy's, and Taco Bell.

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    © All Rights Reserved
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    of 24

    HEALTHY EATING

    BY MADISON HAUSER

    OUTLINE
    1. Purpose
    2. What is Healthy Eating?
    3. How Does Eating Healthy Affect Physical, Mental, and
    Emotional health?
    4. Study Done on Diet
    5. Main Nutrient Groups
    6. Tips for Cutting Down Sugar
    7. Three Principles to Weight Loss
    8. Superfoods
    9. How To Eat Healthy at Restaurant
    10. Healthy Restaurant in Our Area
    11. Best Things to Order at Fast Food Restaurants

    PURPOSE
    To discuss healthy foods that provide the nutrients your
    body needs to function properly.
    To discuss how to eat healthy at restaurants.

    WHAT IS HEALTHY EATING?

    Healthy eating is defined as, eating a variety of foods that


    give you the nutrients you need to maintain your health,
    feel good, and have energy. These nutrients include
    protein, carbohydrates, fat, water, vitamins, and
    minerals.1

    HOW DOES EATING HEALTHY AFFECT


    PHYSICAL, MENTAL, AND EMOTIONAL HEALTH?
    Protects your body from heart
    disease, diabetes, and
    cancer.
    Aids in learning and memory.
    Helps prevent depression and
    neurodegenerative diseases.
    Allows you to tackle your
    daily activities effectively.
    Weight loss.
    Provides cells with the
    necessary nutrients to
    function properly4

    STUDY DONE ON DIET & MENTAL HEALTH

    A study done in 2009 examining the effects of


    dietary patterns on mental health in 2 groups of
    children ages 13-15. The study lasted 3 years.4

    MAIN NUTRIENT GROUPS

    1. Carbohydrates
    2. Proteins
    3. Fat
    4. Vitamins
    5. Minerals
    6. Water

    CARBOHYDRATES

    Needed for energy


    Examples?
    Simple carbs
    Complex carbs
    Dieting and carbs2

    PROTEINS
    Needed for building
    the body and
    repairing it.
    Examples?
    Recommendations
    The Protein
    Package
    Healthy protein
    sources6,7

    FAT
    Provides one with:
    Long-term energy
    Insulation
    Protection

    Examples?
    Recommendations
    Types of fat

    Monounsaturated
    Polyunsaturated
    Saturated
    Trans fats9,10

    VITAMINS
    Your body needs these in
    order to grow and develop
    normally.
    13 vitamins your body needs.
    Maintaining a healthy,
    balanced diet will ensure you
    get the vitamins you need.
    Before taking supplements,
    ask a doctor, for some
    vitamins in high doses can
    cause serious health
    problems.13,14

    MINERALS
    Needed for building
    bones, making
    hormones, & regulating
    your heartbeat.
    Two kinds:
    Macrominerals needed
    in large amounts
    Trace minerals needed
    in small amounts19

    TIPS FOR CUTTING DOWN SUGAR


    1. Try to cut back on table
    sugar.
    2. No more soda.
    3. Eat more fruit.
    4. Look at the food labels and
    compare with others.
    5. In recipes, cut back on the
    sugar called for by onethird or one-half.
    6. Try extracts.
    7. Substitute.
    8. Use 0 calorie sweeteners.11

    THREE PRINCIPLES TO WEIGHT LOSS

    1. Variety
    2. Balance
    3. Moderation
    .Tips for a weight loss
    program12

    SUPERFOODS
    Superfoods are foods that
    are rich in vitamins and
    nutrients needed to fight off
    disease and illness.
    Most popular ones?

    Blueberries
    Kiwi fruit
    Beans & whole grains
    Nuts and seeds
    Kale, spinach, and cabbage (as
    well as other dark leafy greens)
    Sweet potato & Squash
    Salmon and other fatty fish8

    HOW TO EAT HEALTHY AT A RESTAURANT


    1.
    2.
    3.
    4.

    Ask for three of four times the veggies.


    Ask how the food is prepared.
    Order from the healthy list of meals.
    Just because it says low-carb does
    not mean low-cal.
    5. Ask to have half of it boxed before it
    gets to the table.
    6. Skip the entre and get 2 appetizers
    7. Order a salad before anything else
    8. Watch the add-ons to salads.
    9. Look at the menu at home first.
    10.Order fish
    11. Drink water throughout the meal
    12.Skip dessert.20

    HEALTHY RESTAURANT IN OUR AREA


    The Big Ketch located
    on Canton St. in
    Roswell, GA
    Does not use any butter
    for cooking only a mix of
    canola and olive oil.
    Have items such as Asian
    Quinoa Superfood Bowl
    and the Mediterranean
    Quinoa Bowl.
    Plenty of other healthy
    options.3

    BEST FOODS TO ORDER AT


    FAST FOOD RESTAURANTS

    MCDONALDS
    Grilled Chicken Classic
    Sandwich (skip the mayo)
    300 calories
    Fruit and walnuts
    Black coffee, diet soda,
    water 0-15 calories
    Side salad w/ low fat
    dressing
    Egg White Delight Mcmuffin
    250 calories
    Southwest salad w/ grilled
    chicken 320 calories15,16

    WENDYS

    Chili & plain baked


    potato low in calories
    & balanced amount of
    protein, fiber, carbs, fat,
    and veggies
    Asian Cashew Chicken
    Salad -- < 400 calories;
    filled w/ veggies, fiber,
    and protein.15,17

    TACO BELL
    Fresco Burrito Supreme:
    Chicken 340 calories
    Fresco Bean Burrito
    350 calories
    Cantina Power Bowl:
    Chicken 400 calories
    w/o guacamole, sour
    cream or avocado ranch
    sauce18

    MOES OR CHIPOTLE
    Choose a salad or bowl.
    Add plenty of veggies
    Choose poultry or beans
    (or both)
    Choose brown rice (if an
    option)
    Light on cheese
    Skip sour cream (or get it
    on the side)
    300-550 calories
    depending on what you
    add.

    WORKS CITED
    1.
    2.
    3.
    4.

    http://www.breastcancer.org/tips/nutrition/ healthy_eat
    https://www.hsph.harvard.edu/nutritionsource/carbohydrates /
    http://thebigketch.com/index.html
    http://healthyeating.sfgate.com/eating-healthy-affect-physical-mental-socialhealth-6972.
    html
    5. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables
    -and-fruits
    /
    6. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein /
    7. http://www.choosemyplate.gov/protein- foods
    8. http://www.livescience.com/34693- superfoods.html
    9. https://www.nia.nih.gov/health/publication/whats-your-plate/protein-carbohyd
    ratesfats
    10. http://healthyeating.sfgate.com/many-grams-fat-should-eat-day-lose-weight-

    WORKS CITED CONTINUED


    12. http://www.downstate.edu/ahd/nwl.html
    13. https://www.nlm.nih.gov/medlineplus/vitamins.html
    14. https://www.organicfacts.net/health-benefits/vitamins/
    vitamins.html
    15. http://www.health.com/health/gallery/0,,20630037,00.html
    16. http://lifehacker.com/5283646/five-healthiest-foods-atmcdonalds
    17. http://www.eatthis.com/9-diet-expert-approved-orders-wendys
    18. http://www.eatthis.com/healthy-meals-at-taco-bell-that-are-hig
    hprotein
    19. https://www.nlm.nih.gov/medlineplus/minerals.html

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