This document discusses nutrition and eating habits. It outlines the main food groups including carbohydrate-rich foods, protein-rich foods, and fat-rich foods. Carbohydrates provide energy, proteins aid in building and repairing the body, and fats are needed for insulation and lubrication. Vitamin and mineral-rich foods like fruits and vegetables regulate metabolic processes. The document also provides guidelines for healthy eating like balancing meals, maintaining an ideal weight, and drinking 6-8 glasses of fluids per day.
This document discusses nutrition and eating habits. It outlines the main food groups including carbohydrate-rich foods, protein-rich foods, and fat-rich foods. Carbohydrates provide energy, proteins aid in building and repairing the body, and fats are needed for insulation and lubrication. Vitamin and mineral-rich foods like fruits and vegetables regulate metabolic processes. The document also provides guidelines for healthy eating like balancing meals, maintaining an ideal weight, and drinking 6-8 glasses of fluids per day.
This document discusses nutrition and eating habits. It outlines the main food groups including carbohydrate-rich foods, protein-rich foods, and fat-rich foods. Carbohydrates provide energy, proteins aid in building and repairing the body, and fats are needed for insulation and lubrication. Vitamin and mineral-rich foods like fruits and vegetables regulate metabolic processes. The document also provides guidelines for healthy eating like balancing meals, maintaining an ideal weight, and drinking 6-8 glasses of fluids per day.
whole grain, flour, potatoes, cereals, and seeds belong to this group. The main component of these foods is starch which is turned into sugar needed to produce energy. Protein-rich Foods
These are the building blocks of the body as they
build and repair body tissues. They also provide energy reserves when carbohydrate and fat reserves are used up. Sources of protein are meat, fish, poultry, beans, milk, and eggs. Fat-rich Foods Fats are needed for body lubrication and insulation. They protect the internal organs and provide essential fatty acids, but they are relatively inefficient in the production of energy. To keep fats to a minimum, avoid fried foods, mayonnaise, butter, cheese, rich desserts, and fatty sausages. Vegetable fats are nutritionally better than animal fats. Vitamin and Mineral-rich Foods
These are body regulators of metabolic
processes. Sources of most vitamins and minerals are green leafy and yellow vegetables and fruits. Vitamins C and D are not stored in the tissues so that a daily intake of these foods should be practiced. FOOD PYRAMID Approximate weights For light to medium-built individuals below 30 years of age: Male: Height in inches x 4 – 128 Example: A male student’s height is 5’10” or 70 inches, so 70 x 4 =280 – 128 =152 lbs.
Female: Height in inches x 3.5 – 128
Example: A female student’s height is 5’4” or 64 inches, so 64 x 3.5 = 224 – 108 =116 lbs. GUIDELINES
✔Eat balanced meals every day.
✔Follow a consistent eating pattern. ✔Maintain your ideal weight. ✔Eat low-calorie snack and avoid junk foods. ✔Cut down on high-fat foods and eat more lean meats. ✔Drink 6-8 glasses of fluids a day. ✔Eat amidst a relaxed and pleasant atmosphere. ✔Food supplements may be taken if necessary. 8 Reasons for 1. Water is an essential nutrient. Drinking 8 Glasses 2. Carries nutrients to cells and transports wastes to kidneys and lungs for excretion. 3. Carries hormones and disease fighting cells through the bloodstream. 4. Necessary for many chemical reactions of digestion and metabolism. 5. Assists in temperature regulation; cools through sweat. 6. Protects and cushions tissues; lubricates joints. 7. Provides satiety, gives a full feeling. 8. 8. Assists with constipation relief. end