WHAT SHOULD YOU BE EATING UNIT IV Dr A Vanisri Assistant Professor of English Why is it important to think of our diet in the present Our modern lifestyle is fastpaced As a result the modern diet has also become fast In a competitive world people have no time to cook healthy ID: 1009723
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1. A WELL BALANCED DIETWHAT SHOULD YOU BE EATING?UNIT IVDr. A. Vanisri ,Assistant Professor of English
2. Why is it important to think of our diet in the present? Our modern lifestyle is fast-paced. As a result, the modern diet has also become fast. In a competitive world, people have no time to cook healthy meals, then sit and eat slowly.Consequently, the modern lifestyle and the instant diet associated with it, is bringing with it diseases and problemsA sedentary( inactive) lifestyle resulting from the dependence on gadgets, lack of exercise is a fact to consider. Obesity has become a chronic problem across the world and so have the metabolic diseases that come with it, like high blood pressure and diabetes. Our bodies have become dependent on medicines and supplementation rather than real food.This explains why there is a huge influx of weight loss products and dietary supplements in the market.Dr. M. Kalyani/KITS(S)/HS?English
3. How to stay fit? An adequate well-balanced diet along with regular exercise is the basis of fitness.Exercising regularly, every day if possible, is the single most important thing you can do for your health.It helps reduce non communicable diseases afflicting the modern lives. It reduces the risk of heart disease, stroke, diabetes, dementia, depression, and many cancers. In the short term, exercise helps to control appetite, boost mood, and improve sleep. Dr. M. Kalyani/KITS(S)/HS?English
4. BALANCED DIETA balanced diet is one in which a proportionate amount of all essential nutrients for the body as required are presentThe major, essential nutrients in a balanced diet are Proteins, Carbohydrates, Fats(macronutrients) Fibers, Minerals, Vitamins(micronutrients)and WaterDr. M. Kalyani/KITS(S)/HS?English
5. Diet and WeightIn general, our body needs 2000 to 2,500 calories a day.If we eat fewer calories than our body needs for energy, we will lose weight, but will be prone to fatigue and illness. If we eat more than we need, we put on weight. If unchecked, weight gain leads to obesity and related health problemsSo an ideal diet or balanced diet, where there is a proportionate combination of macro and micronutrients that helps maintain an ideal weight should be followed.Dr. M. Kalyani/KITS(S)/HS?English
6. NEGATIVE EFFECTS OF OBESITYObesity results in many chronic illnesses such as:Type 2 diabetes where the pancreas show resistance to produce the amount of insulin the body needs.Hypertension(increased blood pressure)High cholesterol (hypercholestorolemia)Stroke(cerebrovascular accident)Congestive heart failureDr. M. Kalyani/KITS(S)/HS?English
7. ……..CancerGallstonesDegenerative arthritis(osteoporosis)Sleep apneaGouty arthritisDiverticulitis (problem in the intestines)Dr. M. Kalyani/KITS(S)/HS?English
8. How to keep fit always?Maintaining your ideal body weight is a balancing act between food consumption and calories needed by the body for energy. You are what you eat. The kinds and amounts of food you eat affect your ability to maintain your ideal weight and to lose weight. One should commit to the process of lifelong healthy living by eating more wisely combined with regular physical activity or exercise.Dr. M. Kalyani/KITS(S)/HS?English
9. What is your guide to healthy eating?Dr. M. Kalyani/KITS(S)/HS?English
10. Food Pyramid explainedThe Food Pyramid is designed to make healthy eating easier. Healthy eating is about getting the correct amount of nutrients – protein, fat, carbohydrates, vitamins and minerals you need to maintain good health. According to the Healthy Eating Food Pyramid, we have to eat a variety of foods among all food groups as well as within each group in order to get different nutrients and meet our daily needs. Foods that contain the same type of nutrients are grouped together on each of the shelves of the Food Pyramid. This gives you a choice of different foods from which to choose a healthy diet. Following the Food Pyramid as a guide will help you get the right balance of nutritious foods within your calorie range. Foods that are listed at the base are the ones we should include the most in our diet. The foods that are placed at the narrower part of the pyramid are the ones to be consumed sparinglyThe foods located at the narrowest part are the ones best to be avoided or not included in your diet.Studies show that we take in too many calories from foods and drinks high in fat, sugar and salt, on the top shelf of the Food Pyramid. They provide very little of the essential vitamins and minerals your body needs. Limiting these is essential for healthy eating.Dr. M. Kalyani/KITS(S)/HS?English
11. GRAINS Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, are some examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group. Grains are divided into 2 subgroups: Whole Grains and Refined Grains. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice. So, it is clear that we need to include more of whole grains in our diet than refined grains.Dr. M. Kalyani/KITS(S)/HS?English
12. Nutrients present in grainslow in saturated fat, but is a source of polyunsaturated fats, including omega-3 linolenic acidcholesterol-freehigh in both soluble and insoluble fiber, and resistant starchan excellent source of carbohydratesa significant source of proteina good source of B group vitaminsa good source of many minerals, such as iron, magnesium, copper, phosphorus and zinca good source of antioxidants and phytochemicals that can help lower blood cholesterol levels.Help in reducing the risk of type2 diabetes and cardiovascular diseases.Dr. M. Kalyani/KITS(S)/HS?English
13. Fruits and vegetablesFruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fiber. As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you to : Reduce obesity and maintain a healthy weight, lower the cholesterol levels and lower the blood pressure levels too.Dr. M. Kalyani/KITS(S)/HS?English
14. Benefits of different vegetables and fruitsMost vegetables are naturally low in fat and calories. None have cholesterol. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folic acid vitamin A, and vitamin C.Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.Folate (folic acid) helps the body form red blood cells..Vitamin A keeps eyes and skin healthy and helps to protect against infections.Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption. Dr. M. Kalyani/KITS(S)/HS?English
15. Why have potatoes generated a controversy?Potatoes are not considered a part of a well balanced diet because of their high starch content which is said to peak sugar levels in the body.However, 100 g of potatoes can give us our daily dose of vitamin C, more potassium than in a banana, and plenty of vitamin B6, fiber, magnesium, and antioxidantsPotatoes though a high glycemic food, if eaten as part of a diet which includes high fiber foods such as lentils, beans, nuts and other vegetables, can help counteract the sugar rise or spike.So, it is how and what you choose to eat them in combination with that makes potatoes harmful or beneficial.Dr. M. Kalyani/KITS(S)/HS?English
16. FATS AND OILSFat provides our bodies with energy. Although we can get energy from other nutrients in our diet, we need some fat as it provides essential fatty acids that our bodies cannot make. It is also a carrier of the fat-soluble vitamins and is necessary for their absorption. In general, no more than about one third of our energy intake should come from fat as too much fat can be associated with high energy intakes that can lead to weight gain.Dr. M. Kalyani/KITS(S)/HS?English
17. Myth about fats and oilsIt is a myth that fats are not good for health.Fat is made up of different types of fatty acids which can have different effects on our health. In general, the unsaturated fatty acids help to reduce our blood cholesterol levels, and the saturated fatty acids bring about an increase in our blood cholesterol levels.Oils which contain mostly unsaturated fatty acids include vegetable oil, olive oil, sunflower oil avocados and nuts. They should be included in our diet.Fats and oils which contain mostly saturated fatty acids include the fats found in animal products such as red meat, butter and other dairy products as well as coconut oil and palm oil. These should be avoided. Good sources of omega 3 fatty acids are walnuts, seeds, soya bean, green leafy vegetables, linseed or rapeseed oils and spreads. Good sources of omega 6 fatty acids are are sunflower oil, olive oil. Dr. M. Kalyani/KITS(S)/HS?English
18. DAIRY PRODUCTSThe healthy eating pyramid springs a surprise by placing Dairy products towards the narrower part indicating that they have to be consumed moderately.This is contrary to the myth that dairy is the most important part of the diet which can’t be skipped from our diet.Dr. M. Kalyani/KITS(S)/HS?English
19. Myth about Dairy Products Dairy products like milk, cheese, yogurt etc are naturally abundant in protein, B vitamins, calcium, phosphorus and potassium. All of these nutrients are important for our body’s many functions.However, they need to be consumed moderately as part of a balanced diet. This is because whole milk and dairy products contain saturated fats and sugars which aren’t very good for healthA 300 ml glass of full cream milk contains 6.3 g of saturated fat and can contribute about 770 kJ of energy. In contrast, a 300 ml glass of skim milk only contains 0.3 g of saturated fat, and 440 kJ. Therefore, consuming skim milk and low fat yoghurt instead of whole milk will lessen the fear of health risks associated with dairy fat. They can be substituted with other vegetables and fruits which contain all these nutrients.Dr. M. Kalyani/KITS(S)/HS?English
20. MEAT, POULTRY AND FISHIn general, red meats (beef, pork and lamb) have more saturated (bad) fat than chicken, fish and vegetable proteins such as beans resulting in a rise in the blood cholesterol and make heart disease worse.The unsaturated fats in fish, such as salmon, actually have health benefits. Omega-3 fatty acids found in fish and some plant sources, as part of a heart-healthy diet, can help reduce the risk of heart failure, coronary heart disease, cardiac arrest and the most common type of stroke.However they too should be consumed moderately and hence you find them in the narrower shelf of the food pyramid.Dr. M. Kalyani/KITS(S)/HS?English
21. JUNK FOODCommercial products including but not limited to salted snack foods, gum, candy, sugary desserts, fried fast food, and sweetened carbonated beverages( Cola) that have little or no nutritional value but are high in calories, salt, and fats may be considered junk foods. These are placed at the narrowest part of the food pyramid indicating that they are not a necessary element of one’s diet and can be avoided completely.Dr. M. Kalyani/KITS(S)/HS?English
22. ILL EFFECTS OF JUNK FOODEating junk food leads to a higher risk of obesity and cardiovascular diseases among other chronic health problems. The resulting obesity may begin clogging up the arteries and lay the basis of a future heart attack. It has also been suggested that an addiction to junk food may even result in rejection of healthier food options like fruits, vegetables, salads etc. leading to further lack of nourishment.Dr. M. Kalyani/KITS(S)/HS?English
23. Healthy eating pyramid is not a rigid road map.The healthy eating pyramid does not specify the number of ounces or cups of a particular food item you need to include in your daily meal.That’s because it’s not a rigid road map, and the amounts can vary based on your body weight and the amount of physical activity that you do on a regular basisIt’s a simple, general flexible guide to how you should eat when you eat.Dr. M. Kalyani/KITS(S)/HS?English
24. CONCLUSIONThink about what you eat, the calories that you consume; the energy you burn through regular exercise.Use the food pyramid as a guide to choosing from a wide variety and the most nutritious of foods and as a tool in achieving a healthy balance among the six main groups of foods.A habit of thinking about nutrition and exercise gets into a healthy way of livingSo, caring about what you eat is caring about yourself. After all, you are what you eat.Dr. M. Kalyani/KITS(S)/HS?English
25. ASSIGNMENT QUESTIONS1. Why is it important to re-think about our dietary habits in the modern times?2.Explain what is a balanced diet.3.What are the negative effects of obesity?4.What is healthy eating? Explain how the food pyramid supports it?5. Write a brief note on a) Fruits and vegetables as safe food b)Junk foods as unsafe food.Dr. M. Kalyani/KITS(S)/HS?English