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Healthy Diets. By: Shayla Kapila. What is good nutrition?. Foods going into your body that will benefit it Eating foods that will build and repair tissues Daily regime of healthy eating Eating fuels that fuel us and give us energy

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Healthy Diets

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    1. Healthy Diets By: ShaylaKapila

    2. What is good nutrition? • Foods going into your body that will benefit it • Eating foods that will build and repair tissues • Daily regime of healthy eating • Eating fuels that fuel us and give us energy • Having a well balanced diet that gives you all the food groups that go with your activity level

    3. Why is healthy eating important? • Allows our body to grow • Gives our body energy • Repairs worn tissues • Provides our body with vitamins and minerals • Helps you stay at a good weight • Boosts your immune system • Ward of serious diseases

    4. About the food groups…

    5. Grains • Wheat bread, oatmeal and brown rice are good choices • Supplies carbohydrates • Avoid white rice and white bread • Choose grain products that are low in fat, sugar or salt • Intake around 6-8 servings a day

    6. Fruits and Vegetables • The more you eat the less chance of getting some types of cancer • Lots of vitamins, minerals and fibre • The different colored ones gives your body a wide range of valuable nutrients, like fiber, potassium, and vitamins A and C • Have vegetables and fruit more often than juice • Steamed or baked vegetables instead of deep fried

    7. Dairy • Drink skim milk • Good for your bones and teeth • Servings: 3-4 cups depending • Lots of calcium, protein, Vitamin D and potassium • Select lower fat milk alternatives

    8. Meat and Alternatives • Beans, Lentils and Tofu are good opitions • Eat at least two food guide servings of fish a week • Select meat with little or no added fat or salt • Remove skins on chickens and take off any fats • Provides us with iron, zinc, magnesium and vitamin b’s

    9. Substituting choices • Soft drink  low fat milk • Chocolate candies fruit nut trail mix • Apple pie fresh apple • Potato Chips with sour cream  totillachips baked with salsa Limit the consumptions of: Fats Sugars Sodium Alcohol

    10. Risks of eating bad • OBEASITY • Diabetes • Hypertension • Blood cholesterol

    11. Healthy Recipes Veggie Deluxe Sandwich • Avocados are high in the good monounsaturated fat, which has been shown to actually help lower cholesterol levels. Ingredients: • 2 slices whole wheat bread • 2 Tbsp. hummus • 1/4 avocado, sliced • 2 oz. low-fat cheese • 1 large leaf of lettuce, torn into large pieces • 1 small tomato, sliced • Other veggies of your choice (shredded carrots, sliced cucumbers, onion slices, etc.) • Dash of vinegar & olive oil (optional) Bean Burgers • Black beans are extremely high in cholesterol lowering fiber. They also are comparable to grapes and cranberries for their anti-oxidant properties. When eaten with whole grains, such as brown rice, they make a virtually fat-free complete protein Ingredients: • 1 16 oz. can of black beans, mostly drained & mashed until smooth (other beans work, too) • 1 egg beaten • 1/2 cup bread crumbs • 1/4 cup onion, chopped • 1/4 cup low-fat cheese • Dash of salt • 1/2 tsp. cumin (optional

    12. The End