A healthy diet

“We eat to live ,not live to eat”

Movement toward this goal
• Each person able to
should be gradual, step by
take care of their
step. Each step extends the
own health. active years of life.
A healthy diet
• A healthy diet is the food for growth, normal development
and vital activity of man, promoting health and disease
prevention. Compliance with the rules of healthy eating
combined with regular exercise reduces the risk of chronic
diseases and disorders such as obesity, cardiovascular
disease, diabetes, high blood pressure and cancer
• The right food can give us health, longevity and beauty. It
implies that the body regularly, in sufficient quantity and
optimal ratios have to do many nutrients – proteins,
carbohydrates, fats, water, minerals and vitamins.
• Human nutrition is one of the most important factors
directly influencing human health.
• Improper diet leads to disruption of the functions of
individual organs and organism in General. Detrimental
effect brought by inadequate nutrition, lack or excess of
food.
FAS T food
FAST FOOD "JUNK FOOD"
• High-calorie fast food contains a lot of fat and few vitamins.
In fast food have been widely utilized fats – unnatural
isomers of fatty acids. Their use threatens the imminent
obesity because they increase the weight more than any
other food with the same amount of calories. Not by chance,
scientists call them "fat-killer".
• The composition of carbonated beverages includes a variety
of preservatives, flavorings and dyes which adversely affect
the gastrointestinal tract students. Sugar, in a large amount
present in soda causes tooth decay.
 In the composition of chewing gum include
sweeteners, colors ,flavors. Have long been proven
that the longer the contact of sugar with teeth, the
higher the risk of tooth decay.
• And gum, and chewing
candies just no competition.
In the work of children's
doctors have been cases
where children who
complained of abdominal
pain, found in the intestine
rubber “stones” made out of
glued colored lumps formed
gum.
Fat, salt, sugar, sweets
• This group of foods in the diet healthy eating should be
minimized, and best of all completely excluded from the
diet of a person. This group of products also include butter,
margarine, foods made of white flour (bread and pasta),
sweets, sodas.
The list of harmful food additives
• Forbidden-E,E105,E,E,E123,E,E,E,E.
• Threat-E102, E110,E,E124,E.
• Crustaceans-E131,E210-217,E240,E330.
• Harmful to the skin-E230-232,E239. Inducing breach of
pressure-E250,E251.
• The list of harmful food additives
 The basics of good nutrition:
• Try to bring your diet to the conventional food pyramid, which • Try to minimize the use of alcohol, sugar and salt.
was mentioned above. That is the basic healthy diet should be
vegetables, fruits, and cereals. • Remember that food eaten must be balanced by
appropriate physical activity. In the base (the lowest part)
• Try to eat only fresh food. In a pinch, you can cook the semi- of the pyramid of power, developed by the Harvard
finished products. Prepared food, sold in many stores and school of public nutrition, is consuming fluids, and
require only heating, it is necessary to eliminate from the diet. physical activity.
• Healthy balanced diet means eating all food groups. So try not
• Do not expect the transition to healthy eating immediate
to substitute or exclude a particular group of products. You
just need to follow the proportions, and to diversify your diet. results. Gradually you will notice that I had more energy,
recovered from a dream, you become sick less often and
• If you want to eat – eat fruit, nuts, or dried fruit. recover much faster and normal weight and still a lot of
pleasant moments.

• If you find it difficult to evaluate your diet and switch to a

• As often as possible include in the diet of cabbage (white balanced diet, then you will be a notebook and pen.
cabbage, red cabbage, broccoli, cauliflower, Brussels sprouts, During the week, write down everything you eat and at
kohlrabi, Savoy). In addition to the basic nutritional the end of the week you'll be able to assess the situation
properties of cabbage, scientists proved that eating cabbage and figure out what foods dominate your diet at the
significantly reduces the risk of cancer. moment, and what foods I should add or eliminate from
the diet to balance your diet.
• If possible eat foods that are low in fat content.
• Your health is in your hands!
The food pyramid (food pyramid)
• At the bottom of the pyramid (at the base) are products
in the human diet should be more and higher to the top,
the less relevant products should be consumed.
• Products in the pyramid of power are conventionally
divided into portions. Portion is a conventional unit and
may be, for example, 100 gr. or another size that is more
convenient to you. The number of servings required by
each person depends on the age, sex, the configuration,
health status and degree of activity of a particular person.
Below is a pyramid of power for the average person, not
weakened by disease and not engaged in heavy physical
labor.
• Fat, salt, sugar, sweets (need to minimize)
• Dairy products, yogurt, cheese (2-3 servings)
• Meat products, poultry, fish, beans, eggs, nuts (2-3
servings)
• Vegetables and fruits (5-9 servings)
• Whole grain products (6-11 servings)
Wholegrains

• The base of the pyramid food is food made from grain. To

whole grain products include wholemeal bread, cereals,
pasta from whole wheat flour, brown rice. Also to this group
in the nutrition pyramid includes vegetable oils (olive,
sunflower and other oils).
• Healthy proper nutrition is the intake and assimilation of
those substances which are necessary for replenishing
energy, building and repairing tissues, regulating the
functioning of all organs and systems of the human body.
All the vitamins
Vitamin A-the vitamin of growth
Vegetables and fruits
• Vegetables and fruits are very useful for the human body.
They are low calorie and contain huge amounts of vitamins
and minerals, and also contain large quantities of water and
fiber that create a feeling of satiety.
Meat products, poultry, fish, beans, eggs, nuts.
• This product group also called blastergame products. It is
desirable to give preference to fish, poultry, beans because
they contain less fat than other blastergame animal
products. Legumes and nuts contain a lot of useful vitamins
and minerals.
Dairy products, yogurt, cheese.

• These products are also blaster game in the pyramid of

power stand on the same level as meat products, poultry,
fish, beans, eggs and nuts. Dairy products provide us with
protein, calcium and other nutrients.
Vitamin B
Vitamin D
Vitamin C
Vitamin E
Vitamin K
Vegetables and fruits
Diet proper nutrition

• 7.00 – Плотный завтрак.

• 10.00 – витаминизированный второй завтрак.
• 13.00 – Обед.
• 16.00 – Полдник.
• 19.00 – Лёгкий ужин
And let healthy food always brings you pleasure
and benefit .
Thank you for your attention!