12/29/2023 0 Comments Five key food groups![]() ![]() But these foods may not be easily available and even if they are, they are usually expensive. As well as protein, animal foods will also provide fat (for energy) and vitamins (especially vitamin A and folate), iron and zinc. ![]() Therefore adding small amounts of animal products like meat, milk and eggs to staples, legumes and vegetables will improve the balanced diet. Animal sources are good because they contain plenty of protein, have high energy (due to the fats), and the iron is easily absorbed compared with the iron sourced from plants. The problem with the diet above is a lack of animal sources of food. Make the diet more tasty and interesting to eat.Ī diet which is composed of staples, legumes and vegetables or fruits is a good, balanced diet because this combination of foods will provide most of the nutrients that the people in your community need.For example, legumes such as peas, beans and lentils add protein, iron and other minerals and fat green and yellow vegetables and fruits add vitamins A and C, folate, and fibre Provide nutrients that may not be available in the staple food.The additional foods are important because they: In order to have a good balanced diet, people in your community will need to eat other foods in addition to the staple foods. This study session will help you to explain to families and individuals in your community the importance of consuming a healthy and balanced diet, and how to do this with the resources available to them.Ģ.8.3 Adding other foods to the staple food Deficiencies, excesses and imbalances in diet can produce negative impacts on health, which may lead to diseases. It is important that everyone consumes these seven nutrients on a daily basis to help them build their bodies and maintain their health. These are carbohydrates, proteins, fats, vitamins, minerals, fibre and water. There are seven main classes of nutrients that the body needs. You will learn about the major categories of nutrients, the main sources of these, their function, and how our body uses each of these nutrients for healthy growth and development. In this session, you will learn about each nutrient in more detail. In the previous session you learned about nutrition, nutrients, food and food choices. Nutrients and their Sources Study Session 2 Nutrients and their Sources Introduction Trying new foods can also be a source of pleasure-you never know what foods you might like until you try them. One of the major drawbacks of a monotonous diet is the risk of consuming too much of some nutrients and not enough of others. Eating a varied diet helps to ensure that you receive all the nutrients necessary for a healthy diet. Variety involves eating different foods from all the food groups. Seltzer mixed with 100 percent fruit juiceĮxperiment with reducing amount of sugar and adding spices (cinnamon, nutmeg, etc…) Oven-baked French fries or sweet potato baked fries Minimally sweetened cereals with fresh fruit Table 2.2.1: The Smart Choice: Nutrient-Dense Food Alternatives Instead of… Look at Table 2.2 to decide what you can substitute those foods with. Note the sugary, fatty, and calorie-heavy foods you most often consume. A balanced diet is a mix of food from the different food groups (vegetables, legumes, fruits, grains, protein foods, and dairy).ĭoes your diet contain nutrient-dense foods? Record your eating habits for one week. Commercially prepared and fast foods are often lacking nutrients and often contain inordinate amounts of sugar, salt, saturated and trans fats, all of which are associated with the development of diseases such as atherosclerosis, heart disease, stroke, cancer, obesity, high cholesterol, diabetes, and other illnesses. Whole foods supply the needed vitamins, minerals, protein, carbohydrates, fats, and fiber that are essential to good health. As an alternative to modern processed foods, a healthy diet focuses on “real” fresh whole foods that have been sustaining people throughout the millenniums. Variety refers to consuming different foods from within each of the food groups on a regular basis.Ī healthy diet is one that favors whole foods.Moderation means not eating to the extremes, neither too much nor too little.Calorie control is necessary so that the amount of energy you get from the nutrients you consume equals the amount of energy you expend during your day’s activities.A balanced diet results when you do not consume one nutrient at the expense of another, but rather get appropriate amounts of all nutrients.A diet must be adequate, by providing sufficient amounts of each essential nutrient, as well as fiber and calories.There are five key factors that make up a healthful diet: \)Īchieving a healthy diet is a matter of balancing the quality and quantity of food that is eaten. ![]()
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