Lesson 22.

1. Lesson 22. Health Eating &Healthy Alternatives

2. Healthy Eating • Learning Outcomes; • Defining ‘Healthy Eating.’ • Identifying the causes & constraints with regards ‘Healthy Eating.’ • Outlining a balanced Diet with regards to Healthy eating . • Identifying food commodities to facilitate healthy eating within a balanced diet • Adapting method of cooking to facilitate healthy eating

3. What is your interpretation of healthy eating ?

4. Healthy Eating • The majority of adults and children have an understanding of what constitutes a healthy diet. Eating lots of fruit and vegetables is the mostfrequently cited component of a healthy diet. • The majority of adults consider healthy eating to be important and wouldlike to improve their own eating habits and those of their children. • Adults from lower income groups are more likely to cite cost as animportant influence on their eating habits.

5. Healthy Eating • The most frequently cited method ofcontrolling weight is trying to eat lessat mealtimes. • The majority of adults report that they are either fairly or very physicallyactive. • Morbidly obese adults are significantly less likely than adults of ahealthy weight to consider themselves physically active. • Time is the most commonly cited barrier to participation in physical activity.

6. Healthy Eating • Incentives may be successful in encouraging children to make healthier food choices at school. • Interventions focusing on personal and social factors may be helpful in bringing about behavior change. • The majority of children consider themselves to be about the right weight.

7. Healthy Eating • Food intake needs to provide the vitamins, minerals, protein and fiber the body requires, without too much saturated fats, sugar and salt. • The Health authorities recommend that all individuals should consume a diet that contains the Plenty of starchy foods made out of • Rice (Wild or Brown) • Bread (whole grain) • Pasta (whole grain) • Potatoes

8. Healthy Eating • Plenty of fruit and Vegetables. • At least 5 portions a day • Some protein rich foods, such as meat, fish, eggs, beans and non-dairy sources of protein such as nuts and pulses • Some milk and dairy, choosing reduced-fat versions or eating smaller amounts of full-fat versions or eating them less often. • Just a little saturated fat & sugar & salt • (very minimum amounts)

10. Healthy Eating • With careful thinking and skills, a substantial contribution can be made to a balanced diet without loss of flavor or texture, or restricting customer choices. • A variety practical changes can be implemented in the way that food is prepared and cooked, Leading to a healthier choice to the customer.

11. Healthy Eating Adapt Recipes: Use alternative flavorings to salt proprietary products high in salt. Reduce quantities of fat/oil. Replace butter with olive oil. Thicken with purees of vegetables / fruit / pulses, or potatoes in place of a roux. Use natural juices to sweeten. Use whole meal with white flour for pastry products. Adjust preparation methods: trim visible fat, remove poultry skin. Leave skin on potatoes, vegetables and fruit (to increase fiber content and reduce vitamin losses). Use chunky thick cuts to reduce fat absorption/ vitamin losses.

12. Healthy Eating Use alternative flavorings to salt proprietary products high in salt. Reduce quantities of fat/oil. Replace butter with olive oil. Thicken with purees of vegetables / fruit / pulses, or potatoes in place of a roux. Use natural juices to sweeten. Use whole meal with white flour for pastry products. Adjust preparation methods: trim visible fat, remove poultry skin. Leave skin on potatoes, vegetables and fruit (to increase fiber content and reduce vitamin losses). Use chunky thick cuts to reduce fat absorption/ vitamin losses.

13. Healthy Eating Selected ingredients: Lean cuts and joints of meat. Skinless poultry. Fish rich in oils beneficial to health (e.g. Salmon, mackerel, herring, tout). White fish (very little fat).Prepared dishes that can be oven baked not fried. Un- sweetened Breakfast cereals& Natural Fruit juices Products that are low in: Salt Sugar Fat

14. Healthy Eating Cooking methods: Meat & Fish: Grill, bake, poach, microwave, stir-fry (quick cooking with minimum oil), shallow fry in non stick pans, steam chips instead of blanching. Keeping the temperature of the oil low can protect its structure and therefore preserves its health properties Vegetables: Use cooking methods that reduce vitamin loss – steam, microwave or stir-fry in small batches (to reduce hot holding times)

15. Top Healthy foods for a Balanced Diet

16. Healthy Eating • Salmon-A excellent source of omega-3 fatty acids, which have been linked to a reduced risk of heart disease, and cancer. • An 85g serving of salmon contains almost 50 % of your daily dose of niacin,

17. Healthy Eating • Full in calcium • Greek yogurt is rich in immune-boosting bacteria. • Greek yogurt has twice the amount of protein than any other yogurt

18. Healthy Eating • One red potato contains 66 micrograms of cell-building foliate • (same amount found in 350g of spinach or broccoli). • One sweet potato has almost eight times the amount of cancer-fighting and immune boosting  vitamin A you will need for a daily intake .

19. Healthy Eating • Olive oil is full of monounsaturated fats which lower "bad" LDL cholesterol and raise "good" HDL cholesterol. • Rich in antioxidants, help reduce the risk of cancer & other chronic diseases • Extra virgin olive oils have the most antioxidants & flavour.

20. Healthy Eating • Beans are classified as perfect food 200g of beans provide as much as 17 g fiber. They're also loaded with • Contain protein & key nutrients, including calcium, potassium, and magnesium. • Reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. • The latest dietary guidelines recommend consuming at least 600g (dried) of beans on a weekly basis .

21. Healthy Eating • Egg yolks are full of nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and antioxidants. • Many rejected whole eggs of being link to heart disease risk, there’s actually substantial evidence that for most of us, eggs are not harmful but healthy. • People with heart disease should limit egg yolks to two per week, but • Research shows that the intake of a egg on a daily basis will not put you at risk of heart attack or stroke

22. Healthy Eating Grass fed meats are rich sources of iron, zinc and B vitamins, which help your body turn food into energy. Grass-fed or organic beef has twice the concentration of vitamin E, a powerful brain-boosting antioxidant, high in omega-3 fatty acids.

23. Health Eating • Nuts, consuming 42g of tree nuts daily can reduce your risk of heart disease and diabetes. • Walnuts are rich in omega-3s. • Hazelnuts contain arginine, an amino acid that may lower blood pressure. • Almonds has as many Antioxidant polyphenols.

24. Heathy Eating Flaxseed is the most potent plant source of omega-3 fats. Adding flaxseed to your diet can reduce the development of heart disease by 46 %, helps keep red blood cells from clumping together and forming clots.

25. Healthy Eating • Avocado are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium, plant compounds linked to lower risk of heart disease and macular degeneration. Avocados are high in calories..

26. Healthy Eating • Broccoli one medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C, two essential bone-building nutrients. • The same serving also help stave off numerous cancers.

27. Healthy Eating • Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health. • Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective. • Garlic contains more than 70 active phytochemicals, including allicin, which decrease high blood pressure by 30%. High consumption of garlic lowered rates of ovarian cancers. Allicinalso fights infection and bacteria

28. Healthy Eating Tomatoes are the source of lycopene, an antioxidant that may protect against heart disease and breast cancer.

29. Healthy Eating • Figs are a potassium-rich produce • Six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly 20% of your daily need. • Figs are one of the best fruit sources of calcium

30. Healthy Eating • Pears- One large pear has 10 g of cholesterol-lowering fiber, about 40% of your daily need. Lychee has the second-highest level of heart-healthy polyphenols of all fruits tested. Nearly 15% more than the amount found in grapes. The compounds may also play an important role in the prevention of degenerative diseases such as cancer

31. Healthy Eating • Dark chocolate is filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) • 10g ( 70 % coco solids ), daily intake can reduce blood pressure. Keeps blood platelets from sticking together and may even unclog your arteries. Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels