chapter 2
HEALTHY EATING
HABITS
note: count how many green birds will
appear in the presentation
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hulaan mo ako...
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nutrition fact / food label
good nutrition
Helps fuel your body. The
foods you eat supply the
nutrients your body needs to
maintain your brain, muscle,
bone, nerves, skin, blood
circulation, and immune
system.
Proper nutrition
Helps protect you from illness
and disease, such as heart
disease, diabetes, cancer, and
osteoporosis. All the essential
nutrients to carry out normal
tissue growth, repair and
maintenance.
nutrition
Nutrition is about eating a healthy
and balanced diet. Food and drink
provide the energy and nutrients
you need to be healthy.
Understanding these nutrition
terms may make it easier for you
to make better food choices.
Having nutrition knowledge and
making smart choices about the
foods you eat can and will help you
achieve optimum health over your
lifetime, and be a key to avoiding
obesity, illness, and many of
most prevalent chronic diseases.
Healthy nutrition
• ENHANCES HEALTH AND QUALITY
OF LIFE.
• PREPARING MOST MEALS AT HOME
IS ONE OF THE SUREST WAYS TO EAT
HEALTHIER AND ENJOY A LONGER,
• MORE PRODUCTIVE, AND BETTER
LIFE.
LET'S EXPLORE THE
COMPONENTS OF HEALTHY
FOODS AND THEIR
CONTRIBUTION TO OUR
OVERALL HEALTH
THE ESSENTIAL NUTRIENTS AND ITS
FUNCTION
Carbohydrates Protein Fat Vitamins
Minerals Fiber Water
MACRONUTRIENTS MICRONUTRIENTS
Carbohydrates Protein Fiber Vitamins
Fat Water Minerals
CARBOHYDRATES
Carbohydrates are the
body's main source of
energy. They are found in
foods such as grains, fruits,
vegetables, and nuts.
PROTEIN
Essential for growth and repair
of tissues, found in foods like
meat, fish, dairy products, and
legumes. Good sources of
protein include lean meat,
poultry, fish, eggs, dairy
products, legumes, and nuts.
FAT
Healthy fats is essential for
supporting cell growth, brain
function, and hormone
production, found in foods
like oils, nuts, avocados, and
fatty fish. include unsaturated
fats found in olive oil,
avocados, nuts, and seeds.
VITAMINS AND
MINERALS
Vitamins and minerals include
fruits, vegetables, whole grains,
lean meats, and dairy products.
Vitamins and minerals are
essential for bodily functions such
as helping to fight infection,
wound healing, making our bones
strong and regulating hormones.
FIBER
Fiber is important for
digestion and promoting a
healthy gut, found in foods
like whole grains, fruits,
vegetables, and legumes.
The main role of fiber is to
keep the digestive system
healthy.
WATER
Water is essential for all body
functions. It is important to drink
enough water every day to stay
hydrated. Water rich foods such as
fruits and vegetables also
contribute to hydration. Water the
body most important and basic
nutrient that your body needs
THE THREE BASIC FOOD
GO FOOD GROUPS
GROW FOOD
GLOW FOOD
GO FOOD
• Gives our body heat and energy.
Foods rich in carbohydrates and
starchy foods such as rice, corn, bread,
oatmeal, macaroni, noodles, potatoes,
camote, gabi, cassava and others.
Food rich in sugar are cakes, candies,
honey, jam, jellies, molasses and ice
cream.
GROW FOOD
• Repairs and build
our body cells and
tissues. It makes us
grow.
GLOW FOOD
Regulate and protect our body.
Glow foods are rich in minerals
and vitamins.
dietary and healthy eating practices
• Eat various vegetables, especially dark
green, red, and orange (3 or more servings
daily).
• Eat various fruits (2 or more servings a
day).
• Eat whole-grain, high-fiber breads and
cereals (3 to 6 servings daily). Reduce or
eliminate refined or processed
carbohydrates; most of the grains in your
diet should be whole grains.
dietary and healthy eating practices
• Drink fat-free or low-fat milk and eat
low-fat dairy products.
• Choose from a variety of low-fat
sources of protein including eggs,
beans, poultry without skin, seafood,
lean meats, unsalted nuts, seeds, and
soy products. If you eat meat, eat
white meat at least four times more
often than red meat.
dietary and healthy eating practices
• Reduce intake of saturated fats and
trans-fats (such as partially
hydrogenated oil) as much as possible.
• Use vegetable oils (like olive or canola
oil) instead of solid fats.
• Reduce daily intake of salt or sodium.
Reduce to less than 1,500mg. per day
if you are older than 50, or have
hypertension, diabetes, or chronic
kidney disease.
dietary and healthy eating practices
• Restrict or eliminate "junk food" foods
that contain refined white flour, solid
fats or trans fats, added sugars, and are
high in sodium.
• Restrict or eliminate sodas and other
sugar-added drinks that are high in
calories and contain few or no nutrients.
• If you drink alcoholic beverages, do so in
moderation. Drink only when it doesn't
put you or anyone else at risk.
RECOMMENDED DIETARY ALLOWANCE
(RDA)
The estimated amount of a nutrient (or
calories) per day considered necessary for
the maintenance of good health by the Food
and Nutrition Board of the National Research
Council/ National Academy of Sciences. The
RDA is updated periodically to reflect new
knowledge. It is popularly called the
Recommended Daily Allowance.
DIETARY AND FITNESS GOALS
The trend is now to focus on healthy
food intake as a primary fitness goal.
When healthy eating habits become a
lifestyle, we are healthier and happier.
Eating right allows us to reduce body
fat, lose a few pounds, feel more
confident and reduce our risk of
illness.
DIETARY AND FITNESS GOALS
Frequent studies are indicating
healthy food intake as the most
important part of our fitness
programs. Some physicians are
teaching healthy eating habits and
lifestyles as a way to improve overall
health by reducing obesity and related
disease.
DIETARY PLAN
DIETARY PLAN
MY DIETARY PLAN
Assessment
NEWS HEADLINE!
1. You will create your own dietary and fitness
goal in a week and Submit it next week;
2. In a 3-5 minute Video Presentation, Make an
Advertisement about the Importance of
Healthy Eating Habits and Proper Exercise
Post it to Facebook Feed.
questions,
clarifications,
violent
reactions?
how many green birds did appear in the
presentation?
