Food and Nutrition

Food and Nutrition
1. How many food groups do you know? What are they? What are the purposes of food groups?
A balanced diet is made up of foods from the five food groups: starchy carbohydrates, fruits and
vegetables, protein, dairy and healthy fats. Each provides the range of vitamins and minerals our bodies
need to function efficiently. It’s unlikely that every meal will include all five, but the aim is to achieve a
balance across the day, or across the week.
STARCHY CARBS
Starchy carbohydrates are the body’s main source of energy and essential fibre, calcium, iron and
vitamins. This food group includes potatoes and grains such as wheat, barley and rice. When choosing
starchy carbs, opt for wholegrain where possible to maintain digestive health and give you more fibre,
vitamins and minerals. Because research has shown that eating wholegrains (rather than refined grains)
reduces the risk of stroke, diabetes and heart disease.
FRUITS & VEGETABLES
Likewise, fruit and vegetables are also an vital part of a healthy, balanced diet. This is because they’re
high in fibre and packed full of vitamins and minerals that help prevent disease as well as fibre which
can lower cholesterol, keep the bowel healthy and help digestion. Different colors indicate different
nutrients too, which each play a part in keeping our bodies healthy. This is why it’s important to eat the
rainbow, and embrace a variety every day.
DAIRY
Dairy is a great source of protein, vitamins and minerals. Probably the most well known of these is calcium, which
is needed for healthy teeth and strong bones. When choosing your dairy sources try and go for low-fat or fat-free
options, but be aware that fat-free flavored yogurts often contain added sugar to boost flavor.
PROTEIN
Protein provides us with key amino acids, which are the building blocks of the body. This group includes red meat,
white meat, fish and eggs. Our bodies are continually building and renewing cells, and we need amino acids to be
able to do this. Just like different fruit and veg, different types of protein provide us with the variety of vitamins
and minerals that we need to stay healthy and strong.
FAT
Finally, fat is essential. We need a small amount to protect our organs, absorb certain vitamins and to help us to
grow. However, we do need to be careful about the type and amount we eat because it’s high in energy. Fats are
found in foods such as beef, pork, chicken skin, butter, cheese and oils, etc..
2. What can you do to keep your body healthy? Enjoying more nutritious food or doing exercise? Why?
A healthy body not only contributes to a more active, productive and fulfilling life, but can also add years to your
life. When your body has a strong immune system to combat health problems, your risk of developing eye
problems, arthritis and chronic diseases like cancer, diabetes and heart disease is reduced. We can develop habits
that contribute to the ongoing health of our bodies by combining these few guidelines:
Eat Healthy Foods
When you eat right, you not only feel better and have more energy, but you also provide your body with vital
nutrients (protein, carbohydrate, fat, vitamins, minerals and fiber) that maintain your body's health. A nutrient-
rich diet includes whole grains, fish, nuts, eggs, poultry and lean meats, fat-free or low-fat dairy foods such as
yogurt and fortified milk, and unsaturated fats like olive oil and avocados. Avoid processed and refined foods,
which are typically loaded with saturated fats and sugar. These foods have little nutritional value and can cause
your blood glucose levels to rise and then quickly drop, leaving you feeling tired.
Regular Exercise
Like eating a healthy diet, participating in regular exercise is crucial to keeping your body healthy. Regular physical
activity helps control your weight, strengthens your bones and muscles, improves your mood and overall mental
health and may add extra years to your life.
Get Enough Sleep
Although the amount of sleep needed varies with each individual, getting adequate, quality sleep plays a vital role
not only in your daily performance, but also in keeping your body healthy throughout your life. Sleep is necessary
for the healing and repair of your heart and blood vessels. It aids in the balance of your body's hormones and
supports your body's growth and development. Your immune system, which defends your body against infections
and other harmful substances, relies on adequate sleep to remain strong and function properly.
Reduce Stress
Stress management in your busy, active life plays an important role in keeping your body healthy. Although stress
can't be avoided, it can be controlled. When stress is repeated, excessive and left untreated, your body can
develop physical health problems, such as high blood pressure, weakened immune system, and mental issues like
depression and lack of concentration. Strategies like exercise, yoga, meditation or participating in stress-reduction
programs are effective ways to manage your stress and help keep your body healthy.
Drink Water
Keeping well-hydrated is essential not only to your body's health, but to its survival. Water is an essential nutrient
that makes up 70 percent of your body. Every cell in your body needs water to function properly. Water maintains
body temperature, moves nutrients and waste materials through your body, helps normalize blood pressure and
lubricates and cushions body joints and organs.
3. In your opinion, you live to eat or you eat to live? Why?

First thing is do not overeat. Eat to live, not live to eat. That is very simple. When the food is nice, stop eating; that
is my mother's advice to me.
Someone’s belief is that food is medicine — and that’s actually one of my own personal ones as well. We become
what we eat — no, you won’t turn into a literal watermelon if you eat the seeds, but you will absorb its nutrients
and your body will process it to use for its cellular needs. When you eat what your body needs, it functions
properly.
I've seen how food can negatively affect the lives of people. Too much of anything can be bad, moderation is
important in all aspects of life. It is okay to enjoy food when you are eating, but eating to live a happy healthy life
is very important for not just your health, but for the health of those around you.
I finally love my body and my flaws . I have never been so at peace with myself than I am now. The hardest part
for me was the mental battle. I love healthy food, but it was hard to switch my mindset to eat to live, not live to
eat.

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3. In your opinion, you live to eat or you eat to live? Why?

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