A Balanced Diet: June 2013

THE HEALTHY PIGS :3

Our Mission

It is health that is real wealth, and not pieces of gold and silver

~Mahatma Gandhi

Why do we want to promote a balanced diet?

We believe that balanced diet is the key to be Healthy Pigs :3
Why? Because health is wealth! $$

Based on the data that we have collected, we found that some people do not think that having a balanced diet is important, thus, we would like to convince everyone to have a balanced diet. We also want to encourage others to set a good example for the next generation.
We also found out that teenagers hang out alot with their friends, so that is also hard to eat well. As teenagers are growing, there is an increase need of key nutrients, so we want to convince all teens to eat more healthily.

Definition of Balanced Diet

Eating a balanced diet means choosing a wide variety of food and drinks from all the food groups. It also means eating certain things in moderation, namely saturated fats, trans-fat, cholesterol, refined sugar, salt and alcohol. The goal is to take in nutrients we need for health at the recommended levels.

The Food Pyramid

Carbohydrates

Found in starches and sugars which get converted into the body's main fuel needed for physical activity and for organ function.
An important part of a healthy diet.
Provide sustained energy for physical activities.
Bonus: many starches deliver fibre and assorted nutrients
Filling yet low in fat.
Nutritionists recommend that carbohydrates make up 50%-60% of a teenager’s caloric intake.

We should eat wholegrain food.
Why?

Contains BRAN (high Vitamin B) and GERM (high Vitamin E and phytochemicals)

Lower risk of cardiovascular disease & Type 2 diabetes
Reduced risk of different cancers

FRUITS & VEGETABLES

- Rich in vitamins, minerals, fibre and phytochemicals (beneficial plant substances)

- Low in calories, fat and salt

- Packed with antioxidants(substances that may protect your cells against the effects of free radicals, molecules produced when your body breaks down food) which help to reduce your risk of heart disease, stroke and certain types of cancer

- Natural pigments in fruits and vegetables protect us from many common diseases

- Essential part of a healthy and well balanced diet

- 2 servings of fruit and 2 servings of vegetables help to stay well nourished.

- Older children, teen girls, who need about 2,200 calories each day should have 3 servings of fruit and 4 servings of vegetables each day.

Vegetables: Includes all vegetables fresh, frozen and well-drained canned
Fruits: Includes fresh, frozen, well-drained canned or dried fruit or pure(100%) fruit juice with no added sugar.

PROTEINS
What is protein?

Part of every cell, tissue, and organs in our body
Body proteins are constantly being broken down and replaced
The protein in the food we eat is digested into amino acids that are later used to replace these proteins in our body.

Protein is found in the following food:

Meat
Poultry
Fish
Legumes (Dry beans and peas)
Tofu
Eggs
Nuts and Seeds
Milk and milk products
Grains, some vegetables and some fruits (provide only small amount of proteins, relevant to other sources)

How much protein do you need?
In general, it’s recommended that 10%-35% of your daily calories come from protein.

Here are examples of amount of protein in food:

1 cup of milk has about 8g of protein
A 3-ounce piece of meat has about 21g of protein
1 cup of dry beans has about 16g of protein
An 8-ounce container of yogurt has about 11g of protein

To help you make low-fat protein choices:

Choose meats that are leaner cuts and trim away any fats you can see.
For chicken and turkey, remove the skin to reduce fat.
Substitute pinto or black beans for meat in chili and tacos.
Choose low-fat or fat-free milk, yogurt and cheese
Choose egg whites and pasteurized egg white products

FATS, SUGAR, OIL, SALT

FATS

Fats is needed for certain metabolic functions in the body.

Total fat should be limited to 25%-30% of the total calorie intake of body fat.

Body fat is produced by the body when the diet provides the body with more calories than it need for general maintenance and its current level of physical activities

Sources of saturated fats:

- Fatty cuts of meat

- High-fat dairy products

- Food made with coconut milk

- Food prepared with palm-based vegetable oil

SUGAR

- Carbohydrates composed of carbon, hydrogen and oxygen

- Some are used as low calorie food substitutes for sugar described as artificial sweeteners

- Found in most plant tissues

- Provides energy but no nutrition-empty calories

- Choose beverages and food with less sugar

SALT

- Main Sources of sodium in the diet

- Other sources of sodium include:

Sauces
Monosodium glutamate (MSG)
Preservatives
Salt substitutes

Water
Function of water:
Water is the most abundant nutrient in your body. It accounts for about 50 to 70% of your body weight and is vital to numerous functions in your body such as:

Digestion, absorption and transportation of nutrients to cells
Removal and excretion of waste products
Lubrication for your joints
Regulation of body temperature

Benefits of drinking water
1. Maintain the Balance of Body Fluids.
Water helps:
2. Control Calories.
3. Energize Muscles.
4. Keep Skin Looking Good.
5. Your Kidneys.
6. Maintain Normal Bowel Function.

Water VS Beverages
It is better to drink pure water than beverages that contain water.
Why?

Beverages may contain substances that are NOT healthy & contradict some of the positive effects of water
Some beverages may lead to depletion of bone calcium
Most beverages have a lot of sugar or sodium
Caffeinated beverages take away necessary water
Some beverages contain dehydrating

Remember:
Drink 6 to 9 glasses of water daily to replenish your body s fluid.
Among beverages, plain water is the best

WHAT COUNTS AS A SERVING?

Bread, Cereal, Rice, and Pasta Group (Grains Group)—whole grain and refined

1 slice of bread
About 1 cup of ready-to-eat cereal
1/2 cup of cooked cereal, rice, or pasta

Milk, Yogurt, and Cheese Group (Milk Group)*

1 cup of milk** or yogurt**
1 1/2 ounces of natural cheese** (such as Cheddar)
2 ounces of processed cheese** (such as American)

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (Meat and Beans Group)

2-3 ounces of cooked lean meat, poultry, or fish
1/2 cup of cooked dry beans or 1/2 cup of tofu counts as 1 ounce of lean meat
2 1/2-ounce soyburger or 1 egg counts as 1 ounce of lean meat
2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat

NOTE: Many of the serving sizes given above are smaller than those on the Nutrition Facts Label. For example, 1 serving of cooked cereal, rice, or pasta is 1 cup for the label but only 1/2 cup for the Pyramid.

*	This includes lactose-free and lactose-reduced milk products.

**	Choose fat-free or reduced-fat dairy products most often.

What counts as 1 serving for FRUITS and VEGETABLES?

1 cup of cooked leafy vegetables
½ cup of non-leafy vegetables, cooked or chopped raw
¾ cup of vegetable juice
1 small apple
½ cup raw fruits or vegetables
1 large orange
½ grape fruit
1 kiwi
1 cup mixed berries or any berry, such as sliced strawberries
1 banana
¼ cup raisins or any dried fruits

HOW MANY SERVINGS DO YOU NEED EACH DAY?
Food group		Older children, teen girls, active women, most men (about 2,200 calories)

Bread, Cereal, Rice, and Pasta Group (Grains Group)—especially whole grain		9
Vegetable Group		4
Fruit Group		3
Milk, Yogurt, and Cheese Group (Milk Group)—preferably fat free or low fat		3
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (Meat and Beans Group)—preferably lean or low fat		2, for a total of 6 ounces

Adapted from U.S. Department of Agriculture, Center for Nutrition Policy and Promotion. The Food Guide Pyramid, Home and Garden Bulletin Number 252, 1996.

Benefits of a balanced diet

Opting for a balanced, adequate and varied diet is an important step towards a happy and healthy lifestyle
Vitamins and minerals in the diet are vital to boost immunity and healthy development.
A healthy diet can protect the human body against certain types of diseases, in particular non-communicable diseases
Healthy diets can also contribute to an adequate body weight
It provides nutrients to you body which give you energy and keep your heart beating, your brain active, and your muscles working.
It helps build and strengthen bones, muscles, and tendons and also regulate body processes, such as blood pressure.
Required for growth

Health Risks

Malnutrition
Obesity/Overweight
Diabetes
Hypertension (High Blood Pressure)
Mental Health Issues
Losing Muscle Mass
High cholesterol
Different types of cancer
Cardiovascular diseases (Heart Diseases)
Osteoporosis (related to bone)
Stroke

HEALTHIER CHOICE SIGN

The Healthier Choice Symbol (HCS) is to indicate that the food are healthier options which helps consumers to choose healthier food when grocery shopping.

The food is: