Module 3

Choosing Nutritious Food

Intended Learning Outcome:

At the end of the lesson, the student should be able to:
A. The student will learn how to build a healthy plate.
B. Identify and recognize the different types of food.
C. Appreciate the importance of eating balance meal containing fresh whole food.

Every day we have lots of choices about what to eat and drink. We cook and eat nutritious food to
provide in our body to become energy and strength to perform of our daily activities. Everyone know it’s
important to consume healthy food. The content needed in the food such as fat, carbohydrate and
protein. Micronutrients are the smaller nutrients, like vitamins and minerals that can obtain from the food
you eat.

Healthy eating? Balance, variety, and moderation are keys to healthy eating. Having a balanced
diet means that you eat enough but not too much, and the foods you eat give you the nutrients you need
to stay healthy.

Eating a variety of foods can help you get all the nutrients you need. Eat foods from each food
group: grains, vegetables, fruits, milk, and meat and other proteins, including beans. Moderation means
no foods are off limits, but be aware of how much you eat. Limit how often you eat foods that are high in
fat, salt, sugar, or calories. Eat smaller servings, or look for healthy substitutes. (Health wise 2015)

Healthy is not strict dietary limitations, staying unrealistically thin, or depriving yourself of the food
you love. Proper food and eat moderation is a good to your health and nutritious diet is help to your mind
and internal organ function well.

What is a healthy diet?

A healthy diet is essential for good health and nutrition it protects you against many chronic
non-communicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and
consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy
diet.

The way eating proper food for ensuring and providing a nutrient needed in our body to become
stronger and energy. Eating something with exact amount of food, because eating too much food can
cause bad effects to the body.
Eating a healthy diet doesn’t have to be overly complicated. While some specific foods or
nutrients have been shown to have a beneficial effect on mood, it's your overall dietary pattern that is
most important. The cornerstone of a healthy diet pattern should be replacing processed food with real
food whenever possible.

A Balanced Diet Is a Healthy Diet

To be able to function properly, our body needs all the nutrients that come from foods, that is
proteins, carbohydrates (sugar) and fats, plus vitamins and minerals. To help maintain a healthy weight
and have the best chance to stay in good-health, balance is key.

The WHO (the World Health Organization) has given recommendations in 5 points that summarize
the basis of nutrition:

1. Eat roughly the same amount of calories that your body uses. Healthy body weight = “calories in”-
“calories out”.
2. Eat a lot of plant foods: vegetables, legumes, whole grains, fruits and nuts.
3. Limit your intake of fats, preferring the healthier unsaturated fats to saturated fats and Trans fats.
4. Limit your intake of granulated sugar, ideally less than 10g/day.
5. Limit salt / sodium consumption from all sources

A balanced diet is pleasure

Pleasure and variety are important in a balanced diet. Fatty and sweet foods are usually the most
delicious and can be part of a balanced diet if eaten in moderation. A balanced diet should bring us our
body needs, no more, no less, but it must not be strictly followed every day; equilibrium can be achieved
over several days.
A balanced diet is for everybody

At all stages and conditions of life, we need a balanced diet that can be adapted
while following the same principles, for example:

 Children, elderly people need a little bit more protein and calcium for growth, maintenance or
repairing. Think of eggs, fish, white meat, legumes and dairy products.
 Students and families might find it expensive and practically difficult to eat lots of fresh vegetables
and fruits. Think of tinned or frozen fruits and vegetables that are cheap and nutritionally as good
as fresh ones.

The Healthy Eating Pyramid

The Harvard Healthy Eating Pyramid represents the latest nutritional science. The widest part at
the bottom is for things that are most important. The food at the narrow top are those that should be
eaten sparingly, if at all. (Healthy Eating 2017)

The Fundamentals of Healthy Eating

While some extreme diets may suggest otherwise, we all need a balance of protein, fat,
carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to
eliminate certain categories of food from your diet, but rather select the healthiest options from each
category.
Protein gives you the energy to get up and go—and keep going—while also supporting mood and
cognitive function. Too much protein can be harmful to people with kidney disease, but the latest
research suggests that many of us need more high-quality protein, especially as we age. That doesn’t
mean you have to eat more animal products—a variety of plant-based sources of protein each day can
ensure your body gets all the essential protein it needs.

Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain
diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to
your physical and emotional health. Including more healthy fat in your diet can help improve your mood,
boost your well-being, and even trim your waistline.

Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay
regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and
even help you to lose weight.

Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute
to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-
rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and
K to help calcium do its job.

Carbohydrates are one of your body’s main sources of energy. But most should come from complex,
unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on
white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood
and energy, and a build-up of fat, especially around your waistline.

Practical Tips for a Healthy and Sustainable Diet

 Each of us contributes to the impact that our food system has on the planet. We can all commit to
making the world a healthier place to live, through small but achievable changes to our diets.
1. Eat more fruits and vegetables
Fruit and vegetables are good for our health, and most come with a low environmental impact. There are
exceptions, as some require a lot of resources to transport and keep fresh, so eating these less
frequently can increase the sustainability of our diets. Examples include:

2. Eat locally, when in season

Locally-grown foods can be a sustainable choice, if we choose those that are in season where we live.
The cost of producing or storing local foods beyond their natural growing seasons could be higher than
shipping foods that are in season somewhere else.
3. Avoid eating more than needed, especially treats
Consuming only what we need reduces demands on our food supply by decreasing excess production. It
also helps to keep us healthy and avoid excessive weight gain. Limiting snacking on energy-dense low-
nutrient foods and paying attention to portion sizes are all useful ways to avoid unnecessary
overconsumption.

4. Swap animal proteins for plant-based ones

Eating a more plant-based diet also brings health benefits: plant-based food provides more fiber, and
has a lower saturated fat content, both of which can contribute to a decreased risk of cardiovascular
disease.

For meat-eaters, limiting meat consumption to 1-2 times a week, having meat-free days
and choosing more sustainable meats like chicken over beef can help us reduce our
ecological footprint.
For those choosing a vegan/vegetarian diet, combining different sources of plant-based
protein will ensure our protein needs are met.

5. Choose whole grains

Non-refined cereals are generally less resource intensive to produce than refined ones as they require
fewer processing steps. They are also good for health, reducing our risk of cardiovascular diseases, type
2 diabetes, and overweight.

Whole meal bread, whole grain pasta, unrefined barley, buckwheat and quinoa, are
great choices.
Brown rice is a good substitute for white rice, but it should be enjoyed in moderation, as
a lot of water is used during its production.

6. Choose sustainably sourced seafood

Fish is a good source of healthy omega-3 fatty acids, which contribute to normal vision, brain function
and heart health. However, overfishing is causing wild fish stocks to become depleted. In order to benefit
from the necessary nutrients and reduce pressure on wild fish stocks:

Consume fish and seafood 1-2 times weekly to provide the necessary nutrients and
reduce pressure on wild fish stocks.
Choose fish and seafood marked with a sustainability label from certified
organizations such as the Marine Stewardship Council.

7. Eat dairy products in moderation

While milk and dairy production has an important environmental impact, dairy products are an important
source of protein, calcium and essential amino acids, and have been linked to reduced risk of several
chronic diseases, including metabolic syndrome, high blood pressure, stroke, bowel cancer and type 2
diabetes.

Enjoy low-fat unsweetened dairy products daily, but in moderation. Limit

consumption of high-fat cheeses to occasional.
For those of us who choose to eliminate dairy completely, opt for plant-based
drinks that are fortified with vitamins and minerals, like calcium.

8. Avoid unnecessary packaging

Food packaging, especially when made of non-recyclable materials can have a huge impact on the
environment. We all can reduce the amount of packaged products we buy (think of bulk apples versus
cling-film wrapped ones), or opt for materials that are biodegradable, fully recyclable, or made from
recycled materials.

9. Drink tap water

In Europe, the standards of water quality and safety are high. Instead of buying bottled water, we can re-
fill a reusable water bottle at the tap as many times as we want. Tap water costs a fraction of the price of
bottled water and reduces our ecological footprint.
Making the switch to a healthy diet
Think of planning a healthy diet as a number of small, manageable steps—like adding a salad to
your diet once a day. Keeping your goals modest can help you achieve more in the long term without
feeling deprived or overwhelmed by a major diet overhaul.
You don’t have to be perfect; you don’t have to completely eliminate foods you enjoy, and you
don’t have to change everything all at once—that usually only leads to cheating or giving up on your new
eating plan. As your small changes become habit, you can continue to add more healthy choices.

Setting yourself up for success

To set yourself up for success, try to keep things simple. Eating a healthier diet doesn’t have to be
complicated. Instead of being overly concerned with counting calories, for example, think of your diet in
terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for
more fresh ingredients whenever possible.

Prepare more of your own meals. Cooking more meals at home can help you take charge of what
you’re eating and better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the
chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you
feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety.

Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace
them with healthy alternatives. Replacing dangerous Tran’s fats with healthy fats (such as switching fried
chicken for grilled salmon) will make a positive difference to your health. Switching animal fats for refined
carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for
heart disease or improve your mood.

Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large
amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.

Focus on how you feel after eating. This will help foster healthy new habits and tastes. The healthier
the food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are
to feel uncomfortable, nauseous, or drained of energy.

Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many of us go
through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst
for hunger, so staying well hydrated will also help you make healthier food choices.

My Plate Plans are available below, use only the plan that is right for you. Health care
provider about an eating pattern and physical activity program that is right for you.