HEALTHFUL EATING

GUIDELINES
You are what you
eat! How you feel
and how much
energy you use to be
active have a lot to
do with what you eat
GOOD NUTRITION
• is a very important in
enhancing your quality of
life and in preventing
diseases.
KILOCALORIES or CALORIES
•Units of heat measure
the energy used by
the body and the
energy that foods
supply to the body.
NUTRIENTS
•Are substances in food
that your body needs to
grow,repair itself,and
supply you with energy.
HEALTHY EATING
• Not about strict dietary
limitations,staying
unrealistically thin,or
depriving yourself of the foods
you love.Rather its feeling
great,having more energy and
stabilizing your mood.
HEALTHY EATING
TIPS:
1. Set yourself up for
success
2. Moderation is key
3.It’s not just what you
eat,it’s how you eat
4.Fill up on colorful fruits and
vegetables
5.Eat more healthy carbs and
whole grains
6.Enjoy healthy fats & avoid
unhealthy fats
7.Add calcium for bone health
8.Put protein in perspective
9.Limit sugar and salt
10. Bulk up on fiber
MALNUTRITION
AND
MICRONUTRIENT
DEFICIENCIES
MALNUTRITION
•A condition wherein a
person is not getting
enough of the right food.
•Two types of malnutrition
OVER NUTRITION and
UNDER NUTRITION
OVER NUTRITION
•Happens when a person
eats and gets nutritional
requirements beyond the
needed and ideal amount
UNDER NUTRITION
•Is a condition where in a
person does not eat or take
the daily needed nutrients
and nutritional
requirements leading to
diseases and deficiencies.
OBESITY
•A medical condition in
which a person has too
much body fat.
MICRONUTRIENTS
• Are vitamins and minerals
that all humans need to
maintain strong bodies and
mental sharpness,fight of
disease and bear healthy
children.
MICRONUTRIENTS
DEFICIENCIES
•Are diseases caused by
deficiency of vitamins or
minerals in the diet.
COMMON
MICRONUTRIENT
DEFICIENCIES
1. Vitamin A deficiency (VAD)
• INDICATIONS • PREVENTION
• It causes night • Regular consumption of
vitamin A-rich
blindness and foods,such as animal
later on products and orange
permanent and yellow fruits and
blindness. vegetables, dark green
leafy vegetables and
palm oil.
2. ANEMIA AND IRON
DEFICIENCY ANEMIA
• A condition in • FOODS SUCH AS
which the red DARK GREEN
blood cell count or LEAFY
hemoglobin is less VEGETABLES,
than normal. LEGUMES AND
RED MEAT ARE
rich in iron,as are
iron-fortified food
products.
3. IODINE DEFICIENCY
DISORDER (IDD)
• Result from • Iodine rich foods are
lack of iodine breads,iodized table
in the diet. salt,cheese,saltwater
fish,cow’s
milk,seaweed,eggs,she
llfish,frozen yogurt,soy
milk ,ice cream ,soy
sauce
You are the master
of yourself and no
one can defeat you!
Take charge of
yourself!