healthy eating habits for complete nutrition
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Healthy Eating HabitsFor Complete NutritionAn Academic presentation by
Dr. Nancy Agnes, Head, Technical Operations, FoodResearchLab
Group: www.foodresearchlab.com
Email: info@foodresearchlab.com
TODAY'S DISCUSSIONIntroduction
Fruits and Vegetables
Fish
Fats
Sugar
Salt
Weight Maintenance
Beverages
Breakfast
Conclusion
Food Research Lab Provides Nutrition Expert Service
More than one-third of your diet should containstarchy carbohydrates.
Examples are bread, potatoes, rice, pasta, andcereals are among them.
They have more fibre than refined starchycarbohydrates, so they can keep you feelingfuller for longer.
Finding a nutrition expert is advisable to helpselect quality food items. Select brown rice,whole wheat pasta, or potatoes with their skinsfor more fibre or wholegrain variants.
INTRODUCTION
You have to consume five servings of fruits andvegetables daily.
They come in various forms, including fresh,frozen, tinned, dried, and juiced.
A glass of approximately 150ml of vegetable orfruit juice is one serving, but restrict yourself toone glass per day since these drinks are high insugar and can damage your teeth.
80g is a serving of frozen or tinned fruit andvegetables—30 g of dried fruit.
FRUITS AND VEGETABLES
Fish is good in protein content and offers arange of vitamins and minerals.
Try to eat two servings of fish in a week, one ofwhich should be oily.
Omega-3 fats present in oily fish may assist inavoiding heart disease.
You need fat in your diet, but the amount andtype of fat you consume must be carefullymonitored.
FISH
Saturated and unsaturated fats are the twoprincipal forms of fat.
Too much-saturated fat in your diet can raiseyour blood cholesterol levels, increasingyour risk of heart disease.
Men should consume no more than 30grams of saturated fat per day on average.
FATS
Contd...
Women should consume no more than 20 grams of saturated fat per day onaverage.
Food and nutrition consultants suggest small children should intake less saturatedfat than adults, but children (below five years old) should not consume a low-fat diet.
Consuming high-sugar foods and beveragesregularly raises your chances of tooth diseaseand obesity.
Sugary food and drinks are high in energy andcan cause weight gain if consumed toofrequently.
They can also stimulate tooth decay if taken inbetween meals.
Sugars added to foods or drinks and sugarspresent naturally in honey, syrups, andunsweetened fruit juices and smoothies are allexamples of free sugars.
SUGAR
Contd...
Rather than the sugar found in fruits and milk, this is the type of sugar you shouldbe avoiding.
Free sugars are found at unexpected levels in many packaged foods and beverages.
Check out our Food and beverage nutrition expert services for further support.
Consuming high amounts of salt mayincrease blood pressure and might lead tocardiovascular diseases.
Sometimes, you might be consumingunhealthy amounts of salt even if it's notadded to your food.
Most products, such as groceries you buy inthe market, already contain an excellent saltcontent.
SALT
Contd...
To cut costs, check food labels. If the salt content exceeds 1.5g of salt per 100g, the foodproduct is highly salty.
Do a nutrition diet kit planning to help you with your meal plans.
Teens and adults ought to eat less than 6g of salt in a day. Small children should intakeeven lesser amounts.
To maintain a healthy heart, one has to exerciseregularly.
It is also responsible for your happiness and well-being.
WEIGHT MAINTENANCE
Contd...
Type 2 diabetes, some malignancies,heart disease, and stroke can all be causedby being overweight or obese.
Being underweight might harm your health.
Suppose you want to reduce weight, attempt to eat less and exercise more.
Maintaining a healthy weight can be as simple as eating a healthy, balancedmeal.
Contact a credible nutrition and food safety expert to assist you in weightmanagement.
To avoid becoming dehydrated, you shoulddrink enough water.
The government recommended that youconsume 6 to 8 glasses of water every day.
This is in addition to the liquids you downfrom your food.
All non-alcoholic beverages areacceptable.
BEVERAGES
Contd...
However, water, low-fat milk, and low-sugar beverages, such as teaand coffee are healthier options.
Sugary drinks have high calorific value, so avoid them.
They're also detrimental to your dental health.
Free sugar is present in even unsweetened fruit juice and smoothies.
Certified food specialists say that your daily total of drinks from fruitjuice, vegetable juice, and smoothies should not exceed 150ml, whichis around half a glass.
Some people believe skipping breakfast willhelp them lose weight.
Many health and nutrition consultants state thatthis can be detrimental to one's health.
A nutritious breakfast substantial in fibre andlow in fat, sugar, and salt, on the other hand, canallow you to acquire the nutrients Tests you needfor optimum health as part of a balanced meal.
A delightful and healthier meal is a whole grainlower-sugar cereal with semi-skimmed milk andfruit slices on top.
BREAKFAST
The secret to a healthy diet is to eat theappropriate number of calories for your type ofwork, guaranteeing that the energy youconsume is balanced with the energy youexpend.
Every day, men should consume about 2,500calories.
A woman's daily calorie intake must be around2,000 calories.
CONCLUSION
FOOD RESEARCH LAB PROVIDESNUTRITION EXPERT SERVICE
It is accepted that adequate nutrition is necessaryfor optimal individual health and well-being.
FRL Contract Lab provides a chain ofrestaurants, hospitals/clinics, and healthcarecentres with healthy nutrition diet consultationand diet kit formulation outsourcing services.
Our nutritionists and dietitians create meal plankits and customised nutritionally balanced,calorie-controlled meals that are delicious andsuitable for people with various dietarypreferences and needs.
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