8. ABCD Of Healthy Eating
A
B
C
D
= Awareness
= Balance
= Control
= Drink
9. Eight Tips For Healthy Eating
1)Base your meals on starchy foods
2)Eat lots of fruit and vegetables
3)Eat more fish
4)Cut down on saturated fat and
sugar
5)Eat less salt
6)Get active and be a healthy
weight
7)Don’t get thirsty
8)Don’t skip breakfast
The Department of Health has produced the following practical tips
to help you make healthier choices. They are:
10. I medium
or
7 cherry
tomatoes
1 heaped
15ml
spoon
2 spears of
broccoli
1 x 150ml
glass 1 apple 2 kiwi fruits
3 heaped
15ml spoons
1 slice 7
strawberries
3 heaped
15ml
spoons
3 heaped
15ml spoons
3 heaped
15ml
spoons
Portion
What is a portion?
15. Anemia
Causes
Lack of iron in diet, which results in lack of
oxygen in blood
How To Prevent
Eat foods that reach with iron or take a multivitamin
16. Diabetes Mellitus
Causes
too little insulin, resistance to insulin, or both
(high/low sugar level)
How To Prevent
Lower your blood sugar and
Boost your sensitivity to insulin
17.
18. “you are what you eat”
So eat healthy
there is good in all of us
By French doctor Anthelme Brillat-Savarin
Hinweis der Redaktion
This picture shows us the types of foods to eat in the right proportions.
Healthy eating doesn’t have to be boring or avoiding all your favourite foods.
In fact, the first of rule of healthy eating is to ENJOY your food!
Eating healthily is all about getting the balance right.
Eat at least five portions every day and
Remember, all types count; fresh, frozen
canned, dried and juices.
These foods are a rich source of calcium
but they can also be high in saturates so
choose reduced fat and low fat varieties
when possible.
Eat a good variety of the foods in this
group, choose lean cuts of meat and
avoid frying these foods.
Eat these foods infrequently or
use small amounts.
A = Be aware of what you are eating and its nutritional value. What amount of calories, fat and
carbohydrates are in the foods you eat? Read labels and become food-conscious to make healthy
eating decisions. It is also important to look at all the foods and ingredients you are eating
rather than focus on just one. If not, you may inadvertently limit your access to quality foods
and drinks.
B = Balance your daily food selection to include whole-grain products, fruit, vegetables, dairy products
and foods which are high in protein. You need more than 40 different nutrients for good
health, and no single food supplies them all. Offering balanced choices at every meal provides necessary nutrients for proper growth and health.
C = Control portion size and intake of foods high in fat, salt or sugar. Eat them in moderation and
choose other foods to provide the balance and variety that are vital for good health.
D = Drink lot of water. Normally an adult male requires 2.6 ltrs of water on a day. Similarly in
female the required amount is 2.0 ltrs. It helps detoxify the body and also rejuvenates the skin.
Base your meals on starchy foods
We should eat plenty of starchy foods. These should make up a third of our diet, as shown in The eatwell plate.
Starchy foods provide energy (calories), as well as dietary fibre, calcium, iron and B vitamins.
Why should we choose wholegrain varieties whenever possible?
They contain more fibre and make you feel fuller for longer.
Eat lots of fruit and vegetables
Try to eat at least 5 portions of a variety of fruit and vegetables every day (5 A DAY).
Fruit and vegetables provide a range of nutrients, including vitamins and minerals, such as folate, vitamin C, potassium and dietary fibre.
Fresh, frozen, canned, dried
and juiced fruit and vegetables
all count.
Potatoes do not count towards
5 A DAY as they are a starchy food.
Eat more fish
Fish is a good source of protein and provides many vitamins and minerals.
White fish is low in fat. Oily fish are rich in long chain omega 3 fatty acids which are important for heart health.
Try to eat at least two portions (1 portion =140g) of fish a week, including a portion of oily fish.
Can you name some oily fish?
Salmon, mackerel, trout, fresh tuna* and sardines are all oily fish.
Cut down on saturated fat and
sugar
We all need some fat in our diet, but it is important to get the right type and amount.
There are two main types of fat: saturated and unsaturated.
Eating too much saturated fat can increase blood cholesterol levels and the chance of developing heart disease.
Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, pies, pastry, cream and butter.
Try to cut down on foods high in saturated fat and replace with foods that are high in unsaturated fats, such as vegetable oils, oily fish, avocados, nuts and seeds.
Eat less salt
Maintaining a normal blood pressure is important for health.
Eating too much salt may raise blood pressure and lead to stroke and heart disease.
Approximately three-quarters of the salt in our diet comes from processed foods such as bread, breakfast cereals, soups, sauces and ready meals.
Some is also added during cooking, or at the table.
Get active and be a healthy weight
To achieve a healthy weight, we need to balance the energy from food and drinks with the energy we use up through activity.
Being active can help maintain a healthy weight by using more energy.
Being overweight or obese can lead to health conditions such as type 2 diabetes, some cancers, heart disease and stroke.
Being underweight could also affect our health.
Did you know?
Young people should do at least 60 minutes of physical activity of moderate to vigorous intensity every day.
Adults should aim to be active daily and achieve at least 150 minutes of physical activity of moderate intensity over a week.
Don’t get thirsty
Around two-thirds of the body are made up of water. We lose water throughout the day when we breathe, sweat and use the toilet.
When our bodies do not have enough water, we are said to be dehydrated. We need to drink around 6-8 glasses of fluid every day to stop us getting dehydrated. More when the weather is hot or when we are active.
Apart from water, most drinks count – but not alcohol. Good choices are fruit juice, milk, tea, coffee and low-calorie soft drinks.
8)Don’t skip breakfast
Eating breakfast provides us with energy as well as some important nutrients that we need for good health.
Breakfast can help to increase concentration and alertness during the morning.
For example, a healthy breakfast of wholegrain breakfast cereal or a slice of toast with low fat spread and a glass of fruit juice, will give our bodies the energy and nutrients we need to start the day.
Portion is mean by a section or quantity within a larger thing.
One adult portion of fruit or vegetables is 80g.
Young children may need less depending on their age and size. As a rough guide, one portion is the amount they can fit in the palm of their hand.
Heart attack happen when blood and oxygen cut off to the heart
Poor diet: a diet high in saturated fat and trans fat can result in high cholesterol which clogs arteries
Exercixe at least 30 minutes per day/5-7 days per week and take Low in saturated and no trans fat which is low in cholestrol
Individuals with anemia often feel tired and their immune system is weakened
Food rich with iron such as raisins, strawberries, dark green leafy vegetables, prunes, legumes, meat
Diabetes is a disorder in which cells are unable to get glucose from the blood
Insulin is a hormone that causes cells to remove glucose from the bloodstream. With diabetes your body does not produce insulin or it doesn’t produce enough insulin.
How to boost your sensitivity to insulin?
Do strength training and other anaerobic activities
Exercise is absolutely essential for improving insulin sensitivity because your muscles and cells are desperate for fuel during and after your workout.
Beside more muscle, anaerobic exercise improves proteins and enzymes involved in insulin signalling and glycogen storage
