INTRODUCTION TO Fernanda

Vásconez
HEALTHY EATING Nutritionist
 ¿WHAT IS HEALTHY EATING?

Healthy eating means eating a variety of foods

that give you the nutrients you need to
maintain your health, feel good, and have
energy.
 NUTRIENTS

Macronutrients Micronutrients
• Carbohydrates, fats • Minerals and
and proteins Vitamins
• Provide energy. • Aid in metabolic
processes
 BALANCED AND VARIED DIET

• The amount of
macronutrients
must be in
proportion to the
total energy needs.

• The micronutrient
content of each
food is different, so
it’s best to eat a
variety of foods to
get enough
vitamins and
minerals
 SUFFICIENT DIET

 Energy needs must be met.

Intake
Basal Physical
Metabolism Activity
60-65% 25-30%

Energy Component
expenditure s of Energy
Expenditure

Food
Thermogenesi
s
10%
 ADEQUATE DIET

 The diet must be adequate to age, environment, health condition,

phisiology, etc.
 Servings/Portions Menu
Breakfast Starches: 2 1 cup of low fat milk
Fruit:1 1 ham and cheese sandwich
Dairy:1 1 cup of watermelon
Meats: 2
Morning Snack Starches:1 1 apple
Fruit:1 3 crackers
Or ½ of oats

Lunch Starches: 2 1 chicken fillet the size of the palm of

Vegetables: 3 the hand.
Fruit: 2
¼ of plate for rice (2/3 cup)
Meats: 2
Fats: 1 1 ½ cups of vegetables (half of the
plate in salad, add olive oil as fat)

1 cup of pineapple
Afternoon Snack Starches: 1 1 toasted whole wheat or multigrain
Fats: 1 bread with avocado spread on top.

Dinner Starches: 2 Scrambled eggs (2), 1 ½ cups of

Vegetables: 3 vegetables + corn.
Fruit:1 1 cup of yogurt + 3 spoons of oats
½ orange
Dairy: 1
Meats: 1
Fats: 1
 TIPS FOR HEALTHY EATING
Choose good
Include fruit and Keep control of your Variety
proteins
vegetables food .

Dessert can be
Avoid extra fat healthy Allow time for your
.
meals Plates are
important
 CONSEJOS PARA UNA BUENA
ALIMENTACIÓN

Include dairy
Whole foods
 HOW TO RECOGNIZE A FAD DIET

"If it sounds too good to be true it probably is"

Watch out with the following:
Rapid weight loss: A healthy loss of weight tends to last longer,
it is healthy to lose up to 2 Kg per month (1/2 kilo per week). If
you lose more than that, you are probably losing muscle, bone,
and water. In addition to the rebound effect.
Amounts and limitations: Avoid any type of diet that restricts
entire food groups or allows unlimited eating of some food.
Specific Combinations: There is no evidence that combining two
specific foods is bad or that it helps you lose weight.
Rigid menus: Variety is important and alternatives too, always
ask yourself, Can I eat like this for the rest of my life? If the
answer is no, the meal plan does not suit you.
 KEEP IN MIND!

Physical Activity
30 minutes minimum, 5 Fight Stress
times per week Relaxation activities
Balance ~ Strength ~ Adequate sleeping
Resistance ~ Metabolism Meditation and Mindfulness

Avoid Addictions
Disease prevention
We are all a role model
THANK YOU!!