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Mrs. F B KhResearch and

ReportHealthy Food

And Healthy Eating

Habits

What is healthy food?Healthy eating means 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.

Proteins

Carbohydrates

Fats

Minerals

Vitamins

A balanced diet contains a range of nutrients, all of which

play an important part in keeping our bodies healthy. The

nutrients in our food are classified as proteins, fats,

carbohydrates, vitamins, minerals and fibre.

Protein is the main constituent of all body cells. It provides the material necessary for growth and the repair and maintenance of the body.

Protein is found in many of the foods we eat like cereals and

breads, milk and cheese, meats and eggs and fish. It is important to eat a variety of

these foods as the body needs a variety of proteins to do its

job.

Proteins

Fats Fats are a fuel to provide energy for our bodies. They also act as a layer on the

body for insulation, to keep out the cold and to protect

against injury. The chief sources are butter,

margarine, cooking oils as well as fats in foods such as

cheese, meats and snack foods. The surplus fat we

eat is converted into stored body fat, so it is important

not to eat too much fat.

Carbohydrates

Carbohydrates also act as a fuel to provide us with energy. Carbohydrates

occur as either starches or sugars. The most useful carbohydrates are those

found in cereal foods, such as breads, rice, pasta,

oats, and starchy vegetables like potatoes, dried beans and peas. Any surplass is converted by

the body and stored as fat.

Minerals Minerals are required in very small quantities per day, however they are essential for on-going health.

Some of the main ones are:Calcium – Iron – Phosphorus - Zinc

Vitamins Vitamins are highly

complex, and fragile, organic compounds

which are essential to maintain a healthy body. Small amounts must be

absorbed from food each day, as generally

they can't be synthesised by the

body.

Fiber Although fibre doesn't provide us

with energy or essential

nutrients, it provides the bulk

to carry the waste products of

digestion out of the body.

The Food PyramidA food guide pyramid is a pyramid shaped

guide of healthy foods divided into sections to show the recommended

intake for each food groupThe food pyramid tells people the proper amount of what type of thing to eat. They are Grains, Vegetables, Meat And Beans, Fruit, and Milk. The bigger the area for

each category, the more of it you should eat. The steps on the food pyramid

remind you that you also need to exercise

Unhealthy Food

401m*

Pizza

Hot dog

Hamburger

Coke

Ham

Sausage

French fries

Candy

Chips Cakes

Healthy Food

Vegetables

Fruits

Cereals / grains

Cereals

Juices

Bread

Pasta Mineral

water

Healthy Eating HabitsHealthy eating means eating a

variety of foods that benefit your body and its overall health.

Tip 1-Eat 4-6 meals/snacks each day

-It helps your metabolism run high

-It reduces cravings-It makes i t easier on the

body to digest

Tip 2 Eat Lean Protein

-Protein helps build muscles-Protein helps you feel full

-Lean protein sources include:*Egg whites

*Turkey*Chicken breast

Tip 3Don’t Eat Right Before Bedtime

Eating before bedtime can make it harder for you to fal l asleep

At night our body slows down, not the best t ime for i t to digest food

Tip 4Avoid Processed Food

Processed food is full of chemicalsProcessed food often is f i l led with

sodium and additivesOften, food loses a lot of i ts nutrit ion

value when it is processed

What happens when you eat too much fats and sugary

products?1. You wil l get fatter.

2. It wil l hard for you to move.

3. Most of the t ime you feel t ired.

4. You wil l have health problems.

Too much fatty food or body-building food may store

energy in the bodies and may cause problems for

digestion and lead to i l lnesses unless f ibre

foods are eaten to aid digestion.

Six Steps to Lose Weight1. Reduce the calories .

2. Exercise 30 min. a day.3. Drink 6 cups of water

4. Eat not more than 1000 calories a day.

5. Eat the right portions each day. 6. It is important to eat breakfast.

Food LabelsFood labels give information about:The name of the food

The name and address of the company who made the food

The country which the food came from

The ingredients in the foodThe percentage of certain ingredients

in the foodThe al lergy warnings if there is

something in the food that may cause an al lergic reaction for someone

Nutrit ion information panel

Food Additives

Food additives can come from plants or other

natural things, or they can be chemicals that

have been special ly made. Different food

additives can do different jobs Colours make the food

more attractive.

Some are f lavour enhancers, which means that they make the food

taste better. 

Some help food stay fresher for longer; they are called preservatives.

Antioxidants are used to stop fat and oil in foods from going off quickly.

 

Thickeners can alter the thickness and feel of the

food.  Humectants are used in

bakery products to keep bread and cakes from

becoming dry and stale too quickly.

 

Compare the following foodsWhich food

contains more…?

Examples of food

Answers

sugar chocolate or grapes chocolatecakes or bananas cakes

fat cream or f ibre creamchocolate or chicken chocolate

fiber peas or nuts nutsmeat or cabbage cabbage

protein potato crisps or ham hameggs or cream eggs

Discuss Which country food is healthier, the Chinese food or

Western food?

Chinese food: the healthiest diet ,a lot of fruit and green

vegetables, r ich in f iber, low in sugar

Western food: too much fat (meat, potato crisps/ chips,

butter, cream and chocolate…), too much sugar (cakes, soft drinks, sweets…)

Fill in the gaps with your own words1. ………..gives us energy and makes us grow. We

have to eat different food if we want to be 2. …………….. . We have to eat fruit and vegetables,

grain, meat and fish, milk and cheese every day. A lot of people have 3. ……….eating habits. They eat too much sugar. Doctors think sugar is bad for the heart and 4.. . . . . . . . . . . . . . It makes people 5. ………….,

too. Sugar gives us energy, but i t is not a good way to get i t .

6. ………….and 7.. . . . . . . . . . . . give us energy, too. They are sweet and healthy for us .

Conclusion To keep healthy,

-Consider what you eat!-Always eat breakfast in the

morning!-Try not to eat too much fat

and sugar!-Exercise everyday!