Module 3

Choosing Nutritious Food

Intended Learning Outcome:

At the end of the lesson, the student should be able to:
A. The student will learn how to build a healthy plate.
B. Identify and recognize the different types of food.
C. Appreciate the importance of eating balance meal containing fresh whole
food.

Every day we have lots of choices about what to eat and drink. We cook and eat
nutritious food to provide in our body to become energy and strength to perform of our
daily activities. Everyone know it’s important to consume healthy food. The content
needed in the food such as fat, carbohydrate and protein. Micronutrients are the smaller
nutrients, like vitamins and minerals that can obtain from the food you eat.

Healthy eating? Balance, variety, and moderation are keys to healthy eating.
Having a balanced diet means that you eat enough but not too much, and the foods you
eat give you the nutrients you need to stay healthy.

Eating a variety of foods can help you get all the nutrients you need. Eat foods
from each food group: grains, vegetables, fruits, milk, and meat and other proteins,
including beans. Moderation means no foods are off limits, but be aware of how much
you eat. Limit how often you eat foods that are high in fat, salt, sugar, or calories. Eat
smaller servings, or look for healthy substitutes. (Health wise 2015)

Healthy is not strict dietary limitations, staying unrealistically thin, or depriving

yourself of the food you love. Proper food and eat moderation is a good to your health
and nutritious diet is help to your mind and internal organ function well.

What is a healthy diet?

A healthy diet is essential for good health and nutrition it protects you
against many chronic non-communicable diseases, such as heart disease, diabetes and
cancer. Eating a variety of foods and consuming less salt, sugars and saturated and
industrially-produced trans-fats, are essential for healthy diet.

The way eating proper food for ensuring and providing a nutrient needed in our
body to become stronger and energy. Eating something with exact amount of food,
because eating too much food can cause bad effects to the body.
Eating a healthy diet doesn’t have to be overly complicated. While some specific
foods or nutrients have been shown to have a beneficial effect on mood, it's your overall
dietary pattern that is most important. The cornerstone of a healthy diet pattern should
be replacing processed food with real food whenever possible.

A Balanced Diet Is a Healthy Diet

To be able to function properly, our body needs all the nutrients that come from
foods, that is proteins, carbohydrates (sugar) and fats, plus vitamins and minerals. To
help maintain a healthy weight and have the best chance to stay in good-health,
balance is key.

The WHO (the World Health Organization) has given recommendations in 5 points
that summarize the basis of nutrition:

1. Eat roughly the same amount of calories that your body uses. Healthy body
weight = “calories in”- “calories out”.
2. Eat a lot of plant foods: vegetables, legumes, whole grains, fruits and nuts.
 3. Limit your intake of fats, preferring the healthier unsaturated fats to saturated fats
and Trans fats.
4. Limit your intake of granulated sugar, ideally less than 10g/day.
5. Limit salt / sodium consumption from all sources

A balanced diet is pleasure

Pleasure and variety are important in a balanced diet. Fatty and sweet foods are
usually the most delicious and can be part of a balanced diet if eaten in moderation. A
balanced diet should bring us our body needs, no more, no less, but it must not be
strictly followed every day; equilibrium can be achieved over several days.
A balanced diet is for everybody

At all stages and conditions of life, we need a balanced diet that can be adapted
while following the same principles, for example:

 Children, elderly people need a little bit more protein and calcium for growth,
maintenance or repairing. Think of eggs, fish, white meat, legumes and dairy
products.
 Students and families might find it expensive and practically difficult to eat lots of
fresh vegetables and fruits. Think of tinned or frozen fruits and vegetables that
are cheap and nutritionally as good as fresh ones.

The Healthy Eating Pyramid

The Harvard Healthy Eating Pyramid represents the latest nutritional science.
The widest part at the bottom is for things that are most important. The food at the
narrow top are those that should be eaten sparingly, if at all. (Healthy Eating 2017)

The Fundamentals of Healthy Eating

While some extreme diets may suggest otherwise, we all need a balance of
protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy
body. You don’t need to eliminate certain categories of food from your diet, but rather
select the healthiest options from each category.
Protein gives you the energy to get up and go—and keep going—while also supporting
mood and cognitive function. Too much protein can be harmful to people with kidney
disease, but the latest research suggests that many of us need more high-quality
protein, especially as we age. That doesn’t mean you have to eat more animal products
—a variety of plant-based sources of protein each day can ensure your body gets all the
essential protein it needs.
Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of
certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as
omega-3s—are vital to your physical and emotional health. Including more healthy fat in
your diet can help improve your mood, boost your well-being, and even trim your
waistline.

Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can
help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can
also improve your skin and even help you to lose weight.

Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet
can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or
gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete
calcium, and get enough magnesium and vitamins D and K to help calcium do its job.

Carbohydrates are one of your body’s main sources of energy. But most should come
from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and
refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent
rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat,
especially around your waistline.

Practical Tips for a Healthy and Sustainable Diet

Each of us contributes to the impact that our food system has on the planet. We
can all commit to making the world a healthier place to live, through small but
achievable changes to our diets.
1. Eat more fruits and vegetables
Fruit and vegetables are good for our health, and most come with a low environmental
impact. There are exceptions, as some require a lot of resources to transport and keep
fresh, so eating these less frequently can increase the sustainability of our diets.
Examples include:

2. Eat locally, when in season

Locally-grown foods can be a sustainable choice, if we choose those that are in season
where we live. The cost of producing or storing local foods beyond their natural growing
seasons could be higher than shipping foods that are in season somewhere else.
3. Avoid eating more than needed, especially treats
Consuming only what we need reduces demands on our food supply by decreasing
excess production. It also helps to keep us healthy and avoid excessive weight gain.
Limiting snacking on energy-dense low-nutrient foods and paying attention to portion
sizes are all useful ways to avoid unnecessary overconsumption.

4. Swap animal proteins for plant-based ones

Eating a more plant-based diet also brings health benefits: plant-based food provides
more fiber, and has a lower saturated fat content, both of which can contribute to a
decreased risk of cardiovascular disease.

For meat-eaters, limiting meat consumption to 1-2 times a week, having

meat-free days and choosing more sustainable meats like chicken over beef
can help us reduce our ecological footprint.
For those choosing a vegan/vegetarian diet, combining different
sources of plant-based protein will ensure our protein needs are met.

5. Choose whole grains

Non-refined cereals are generally less resource intensive to produce than refined ones
as they require fewer processing steps. They are also good for health, reducing our risk
of cardiovascular diseases, type 2 diabetes, and overweight.

Whole meal bread, whole grain pasta, unrefined barley, buckwheat and
quinoa, are great choices.
Brown rice is a good substitute for white rice, but it should be enjoyed in
moderation, as a lot of water is used during its production.
6. Choose sustainably sourced seafood
Fish is a good source of healthy omega-3 fatty acids, which contribute to normal vision,
brain function and heart health. However, overfishing is causing wild fish stocks to
become depleted. In order to benefit from the necessary nutrients and reduce pressure
on wild fish stocks:

Consume fish and seafood 1-2 times weekly to provide the

necessary nutrients and reduce pressure on wild fish stocks.
Choose fish and seafood marked with a sustainability label from
certified organizations such as the Marine Stewardship Council.

7. Eat dairy products in moderation

While milk and dairy production has an important environmental impact, dairy products
are an important source of protein, calcium and essential amino acids, and have been
linked to reduced risk of several chronic diseases, including metabolic syndrome, high
blood pressure, stroke, bowel cancer and type 2 diabetes.

Enjoy low-fat unsweetened dairy products daily, but in moderation.

Limit consumption of high-fat cheeses to occasional.
For those of us who choose to eliminate dairy completely, opt for
plant-based drinks that are fortified with vitamins and minerals, like
calcium.

8. Avoid unnecessary packaging

Food packaging, especially when made of non-recyclable materials can have a huge
impact on the environment. We all can reduce the amount of packaged products we buy
(think of bulk apples versus cling-film wrapped ones), or opt for materials that are
biodegradable, fully recyclable, or made from recycled materials.

9. Drink tap water

In Europe, the standards of water quality and safety are high. Instead of buying bottled
water, we can re-fill a reusable water bottle at the tap as many times as we want. Tap
water costs a fraction of the price of bottled water and reduces our ecological footprint.
Making the switch to a healthy diet
Think of planning a healthy diet as a number of small, manageable steps—like
adding a salad to your diet once a day. Keeping your goals modest can help you
achieve more in the long term without feeling deprived or overwhelmed by a major diet
overhaul.
You don’t have to be perfect; you don’t have to completely eliminate foods you
enjoy, and you don’t have to change everything all at once—that usually only leads to
cheating or giving up on your new eating plan. As your small changes become habit,
you can continue to add more healthy choices.

Setting yourself up for success

To set yourself up for success, try to keep things simple. Eating a healthier diet
doesn’t have to be complicated. Instead of being overly concerned with counting
calories, for example, think of your diet in terms of color, variety, and freshness. Focus
on avoiding packaged and processed foods and opting for more fresh ingredients
whenever possible.

Prepare more of your own meals. Cooking more meals at home can help you take
charge of what you’re eating and better monitor exactly what goes into your food. You’ll
eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of
packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and
exacerbate symptoms of depression, stress, and anxiety.

Make the right changes. When cutting back on unhealthy foods in your diet, it’s
important to replace them with healthy alternatives. Replacing dangerous Tran’s fats
with healthy fats (such as switching fried chicken for grilled salmon) will make a positive
difference to your health. Switching animal fats for refined carbohydrates, though (such
as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or
improve your mood.

Read the labels. It’s important to be aware of what’s in your food as manufacturers
often hide large amounts of sugar or unhealthy fats in packaged food, even food
claiming to be healthy.

Focus on how you feel after eating. This will help foster healthy new habits and
tastes. The healthier the food you eat, the better you’ll feel after a meal. The more junk
food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of
energy.

Drink plenty of water. Water helps flush our systems of waste products and toxins, yet
many of us go through life dehydrated—causing tiredness, low energy, and headaches.
It’s common to mistake thirst for hunger, so staying well hydrated will also help you
make healthier food choices.