Diabetic Diet - Balanced Diet - Healthy Diet Plan @ Healthy Factory
Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand...
-
Upload
scarlett-curtis -
Category
Documents
-
view
215 -
download
1
Transcript of Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand...
![Page 1: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/1.jpg)
Nutrition for a Healthy Lifestyle
![Page 2: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/2.jpg)
Objectives
Upon completion of this session, you will:
• Understand the components and importance of a healthy diet
• Learn techniques and ingredients for heart and HIV friendly cooking
![Page 3: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/3.jpg)
What is a healthy diet?
• One that maintains or improves overall health.• Emphasizes fruit, vegetables, whole grains and
low-fat dairy.• Includes lean meat, fish, poultry, beans, eggs
and nuts.• Low in saturated fat, trans fats, cholesterol,
salt and added sugar.
![Page 4: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/4.jpg)
Benefits of healthy eating-
Why is it important?
• Effective weight loss solution.• Helps prevent and fight disease.• Fewer bleeds.• Reduces health care costs.• Increased energy levels and productivity.• Promotes a “go getter” lifestyle.
![Page 5: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/5.jpg)
5 main components of a healthy diet
• Proteins• Carbohydrates• Fats• Vitamins & Minerals• Water
![Page 6: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/6.jpg)
Proteins
• 10-35% of total calories should come from protein.
• Good sources:– Lean meat– Poultry & fish– Eggs– Low-fat cheese, yogurt & milk
![Page 7: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/7.jpg)
Carbohydrates
• 40-65% of total calories should come from carbohydrates.
• Fiber is a type of carbohydrate.• Good sources of carbohydrates & fiber
– Fruits and vegetables– Whole grains, including brown rice– nuts
![Page 8: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/8.jpg)
Fats
• 20-35% of total calories should come from fat.• 4 types of fat:
– Saturated fat– Trans fat– Polyunsaturated fat– Monounsaturated fat
![Page 9: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/9.jpg)
Vitamins & Minerals
• Needed in smaller amounts by the body.• Play an important role in protecting cells from
damage.– Contribute to strong bones– Normal blood clotting
![Page 10: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/10.jpg)
Water
• Essential for life• Needed to:
– Maintain normal blood pressure– Carry nutrients to cells– Act as a lubricant in joints– Maintain normal body temperature
![Page 11: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/11.jpg)
What does a healthy diet look like?
![Page 12: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/12.jpg)
MyPlate guidelines
• Portion control• At least ½ plate consists of fruits and vegetables• At least ½ grains should be whole grains• Fat free or low fat milk & dairy• Foods that are low in sodium• Choose water instead of soda or high sugar drinks
![Page 13: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/13.jpg)
HEART HEALTHY & HIV FRIENDLY COOKING
![Page 14: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/14.jpg)
Ingredients
• Fats– Choose fats high in Omega-3 fatty acids.
• raises HDL, lowers cholesterol• salmon, nuts, flax, olive oil, avocado
– limit fats that come from animal sources (saturated fat)
• replace with beans (high in fiber, low in fat)
![Page 15: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/15.jpg)
• Fruits & Veggies– High in fiber– Lower cholesterol– Choose brightly colored fruits and vegetables as
they contain more vitamins
![Page 16: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/16.jpg)
• Whole Grains– contain vitamins & minerals not found in refined
food.– digested slowly & stabilize blood sugars.– whole wheat, brown rice, oats, farro, quinoa
![Page 17: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/17.jpg)
• Sodium (salt)– decrease sodium intake.– high sodium levels cause water retention that can
increase blood pressure.– used as a preservative in foods. Read labels.– choosing fresh foods is the best way to cut sodium
from diet.
![Page 18: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/18.jpg)
Techniques for Healthy Cooking
• Steaming or stir frying• Baking, broiling, grilling or roasting• Poaching• Add herbs and spices
![Page 19: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/19.jpg)
Other safety considerations
• Be sure to do thorough hand washing before and after handling food.
• Be sure work areas and surfaces are clean prior to and after use.
• Be sure eggs are cooked through and not runny.
![Page 20: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/20.jpg)
• Be sure meat and poultry are cooked until no longer pink and to at least 165 degrees F. to prevent food borne illness like Salmonella and Listeria.
![Page 21: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/21.jpg)
Summary
• A healthy diet consists of proteins, carbohydrates, healthy fats, vitamins & minerals and water.
• Adopting a healthy eating pattern will help keep you at an ideal weight, to be healthier, feel stronger and provide you with general wellness.
![Page 22: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/22.jpg)
• Eating a variety of nutrient dense foods including bright colored fruits & vegetables, whole grains, poultry, fish, nuts and low fat dairy will provide you with the most benefit for heart healthy eating.
• Cooking foods naturally & thoroughly without adding any additional fat or sodium are the best ways to keep them nutrient rich, healthy and delicious.
![Page 23: Nutrition for a Healthy Lifestyle. Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn.](https://reader035.fdocuments.us/reader035/viewer/2022062800/56649ddf5503460f94ad84f2/html5/thumbnails/23.jpg)
THANK YOU!