Nutritious Diet
Published on Nov 19, 2015
View this presentation for more details on the principles of a healthy diet.
MORE DECKS TO EXPLORE
PRESENTATION OUTLINE
5 Characteristics
- Adequacy
- Balance
- Calorie Control
- Moderation
- Variety
Adequacy
- Essential nutrients must be obtained through diet
- Inadequate intake of these can result in health issues
- Example: iron deficiency leads to anemia
- Iron-rich foods include: meat, fish, poultry & legumes
- Adequacy in the diet ensures you get all the nutrients
According to the Canadian Community Health Survey (CCHS) data, about 17 percent of Canadian females aged 19-30 have an inadequate intake of iron!
Photo by { pranav }
Balance
- Some foods are high in one nutrient but low in another
- Example: most foods that are rich in iron are poor in calcium
- Balance means enough, but not too much, of each nutrient
- This requires considerable juggling of various foods
- Having a guide to follow can help this (soon we will!)
Photo by VCU Libraries
Calorie Control
- Energy intake should not exceed energy needs
- Energy intake should balance with energy expenditure
- There are calorie calculators available online
- The values will vary for each individual
- This strategy promotes weight maintenance/loss
Photo by Rafael Peñaloza
Moderation
- Certain things should be limited for health's sake
- Examples: fat, cholesterol, sugar, and salt
- Guideline: keep these things below 35% of your calories
- Limits are necessary, even for desirable constituents
- Example: fibre; some is good, too much is not good
Everyone knows the saying "Everything in moderation". That is basically the point here. Moderation does not mean complete abstinence. A steady diet of steak and ice cream might be harmful, but once a week as part of an otherwise moderate diet plan, these foods may have little impact. Once-a-month treats have practically no effect at all.
Photo by Rafael Peñaloza
Variety
- Don't eat the same foods, even nutritious ones, every day
- Variety increases adequacy (1st characteristic)
- Monotonous diet may deliver large amounts of toxins..
- ..These undesirables items are diluted if not for eaten several days
- Variety adds interest (source of pleasure)
Photo by cyclonebill
CAUTION!
Any one of these principles alone cannot ensure a healthy diet
For example, the most likely outcome of relying solely on variety could easily be a low-nutrient, high-Calorie diet consisting of a variety of snack foods and nutrient-poor sweets. If you establish the habit of using all of the principles just described, you will find that choosing a healthful diet becomes as automatic as brushing your teeth or falling asleep.
