HEALTHY EATING HABIT

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HEALTHY EATING HABITMedical Services Of International Institute Of Tropical Agriculture Paper presented At MEDICAL SEMINAR ORGANISED ON 30 TH APRIL 2008. BY The BY DIETITIAN TUNDE AJOBO (RD) MNDA

description

Utilization of foods,Physical activities,different components of variable nutritional value of food, classification of food nutrients,water,mineral salt

Transcript of HEALTHY EATING HABIT

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“HEALTHY EATING HABIT”

Medical Services Of International Institute Of Tropical Agriculture

Paper presented At

MEDICAL SEMINAR ORGANISED

ON 30TH APRIL 2008.

BY The

BY

DIETITIAN TUNDE AJOBO (RD) MNDA

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INTRODUCTION

Our bodies are made of Skin, Muscle, Bone and Organs, the Organs are made of tissue, and those tissues are made of cells. In essence each are made up of millions of cells!

These cells all die and have to be replaced. How do we replace them? How do we build new cells?

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The raw materials come from only one place- what we put in our mouth.

If we put healthy food in our mouth, we make healthy cells but if we put unhealthy food in our mouth, then we have raw materials that are unhealthy and produce inferior, sick cells that can make us sick!

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Among all human activities

eating undoubtedly has the

greatest effect on Health!

After breathing eating is

what we do most frequently

during a lifetime.

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What is food?

Food — Anything that; when

taken into the body, serves

to nourish, build, and repair

tissues, supply energy, or

regulate body processes.

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To be built up and to perform

its functions, the human body

must be supplied with foods

which contains ―Nutrients‖ and

energy to assemble these

components and ensure the

proper functioning of the

organs.

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The work resulting from the utilization

of foods by the body is used mainly for:

Maintenance of the vital functions This is the energy necessity for life, i.e.

The energy used for beating the heart

Blood circulation

Respiration

Digestion

Maintenance of the body temperature

at 370C

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Physical activities It is clear that energy requirement

depend on the type of activity and

therefore vary widely; from 75 to

300 calories (and more) per hour.

Consequently a person caloric

requirement will clearly depend

on his occupation.

A docker will need more energy

than a watch- maker.

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Growth

Our body obtains the substances essentials for its own construction from food.

Food also forms the basic material for tissue maintenance and repair. Indeed most of the body’s cells have a much shorter span of life than the body itself.

The cells age, die and are then replaced by other cells that the body has built from the food.

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This is also true for the healing of

wounds, for example.

Protection

It is not sufficient to supply the body

with the means for growth and action.

It should also be protected against

diseases, infections, and environment

stress such as noise, over work e.t.c.

Food also supplies the body with the

substances it requires, for its own

protection.

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Foods consist of different components of variable nutritional value called nutrients:

These are:

Carbohydrates - e.g. Yam Cassava, Plantain, Cocoyam, Potato, Rice, Corn etc

Proteins — e.g. Meat, Milk, Egg, Fish,

Fats/Oil — Butter, Margarine, Palm oil, Soy oil, Cotton Oil,

Minerals Salt -e.g. Potassium, Calcium, Iron, Phosphorus, Iodine, Na+

Vitamins, e.g. Vitamin C and B Complex, Vitamin A, D, E, K.

Water

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They are classified according to their basic functions, as.

Energy Factors Carbohydrates: 1gm of carbohydrates - 4 calories

Fats: 1 gm of Fat - 9 calories

Protein May also 1gm of protein - 4 calories

Alcohol 1gm – 7 calories

Building factors: These are mainly proteins, factors for building tissues and organs, and mineral salts, which play a part in building bones and teeth. However, water, fats and carbohydrates are also components of all the body’s cells.

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Protective factors:

Vitamins and mineral salts. Some

proteins and fat also helps.

It is important that healthy

patterns be established early to

prevent the development of

conditions such as obesity and

hypertension that may increase

disease risk in later year.

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Eating adequate amounts of essential nutrients coupled with energy intake in balance with energy expenditure, is essential to maintain health and to prevent diseases. Individual foods as well as foods within the same food group vary in their nutrient content.

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No one food contains all the known

essential nutrients.

Eating foods from each of the different

food groups helps ensure that all

nutrients needs are met.

Portion number and size should be

monitored to ensure adequate nutrient

intake without exceeding energy

needs.

Healthy individuals obtain an adequate

nutrient intake from foods .

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Vitamin and minerals supplements

are not a substitute for a balanced

and nutritious diet, there is need

to emphasize the intake of fruits,

vegetables, and grains.

Excessive food intake, especially

of foods high in saturated fat,

sugar, and salt, should be

avoided.

Eat according to guide line in food

pyramid.

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Consume a variety of grain products, including whole grains.

Grain products provide complex carbohydrates, vitamins, minerals, and fibre.

Foods high in starches (Polysaccharides: e.. Bread, cereals, potatoes) are recommended over sugar (monosaccharides and dissacharides).

Foods that are sources of whole grains as well as nutrient — fortified and enriched starches (such as cereals) should be major sources of calories in the diet.

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Consume a variety of fruits and

vegetables.

Habitually consuming a variety of fruits

and vegetables (especially those that

are dark green, deep orange or yellow)

helps ensure adequate intakes of

micronutrients normally present in this

food group.

Fruit and Vegetables also have a high

water content and hence a low energy

density.

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Dietary patterns characterized by a high intake of fruits and vegetables are associated with a lower risk of developing heart disease, stroke and hypertension.

Fruits and vegetable should be taken daily, both as meals and snacks.

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To ensure an adequate fiber intake, eat

whole fruit and vegetable rather

than juice.

Food sources: Oranges, Apple, Grape,

Watermelon, Pineapple etc.

Proteins are needed in the body on daily

basis because the body cannot store it.

Proteins are widely distributed in nature:

The main sources of dietary proteins are

Animal proteins: Meat, fish, eggs, milk,

cheese etc.

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Vegetable proteins: cereals (Bread) pulses (Lentils, chick-

peas, beans) vegetables usually have a

low protein content (1 to 2%) proteins

form the basic structure of each of the

body’s cells.

Therefore they are essential for life

and with greater reason for growth.

Children, pregnant and lactating

women need additional protein for

synthesis of new tissues.

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Animal protein foods are complete because they contain balanced proportions of all the essential amino acids while protein from plant foods are incomplete, lacking one or more essential amino acids.

Fat and Oil: Fat supply the body with energy, provide the building blocks for cell membrane and help key systems in the body function properly. It helps in the absorption of fat soluble vitamin A,D,E,K. Not all fat are bad.

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Polyunsaturated and Monounsaturated fats(helpful to heart) e.g. fish oil, nuts, and vegetable oils (Soy oil) etc.

Saturated fat and trans fats(increases blood cholesterol) e.g. Fatty meat, butter, whole milk, coconut, Palm kernel oil. Trans . fats are found naturally in some foods, the major source in the diet is partially hydrogenated oil.

Examples of foods that may contain trans fats are: cookies, crackers, muffins, potato chips, and stick margarine.

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Water: Water is essential for life.

The body can go without food for several days but it cannot do without water. It is the most important component of the human body.

It represents, on average 66% of bodyweight in adult and almost 75% in new-born.

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Body water is divided into two compartments:

Intracellular, approximately 50% of bodyweight and 2/3 of total body water.

Extracellular. Water has various functions: It helps build and renew tissues It acts as a solvent and carrier of nutrients in solution and waste products.

It is required for numerous reactions.

Mineral salt.

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Mineral Salt The body contains approximately 4%

minerals, which, in common with all

other components, must be supplied

by the diet.

Minerals do not provide energy in

themselves but, because they form

part of the tissues and skeleton, they

are essential for growth.

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For example Calcium,

Phosphorus, Potassium, Sulphur,

Sodium, Chlorine and Magnesium:

Sodium and potassium govern the

water balance inside and outside

the cells.

Potassium is mainly found inside

the cells, sodium outside. Iron is

essential for the formation of the

red corpuscles.

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To nourish yourself optimally, you need to eat foods that provide adequate amounts of essential nutrients and energy.

Research confirms that dietary excesses, especially of energy, fat and alcohol, contribute to many diseases, including heart disease, cancer, diabetes and liver disease.

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“May your food be your medicine and

your medicine be your food”

Hippocrates, Greek Physician 5th Century b.C.

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Thank You!